Mangos are enjoyed all over the world, but its liquid variant—mango juice—should also be on your radar. Although juices are often called into question for their high sugar content, most of them are packed with enough nutrients to create some controversy surrounding these delicious beverages. Most popularly enjoyed in South and Southeast Asian countries to provide respite from the heat, mango juice is packed with antioxidants, vitamins, and minerals that can help boost the immune system. But does its nutritional value balance out its high sugar content? Is mango juice healthy for you, really? We tapped nutrition experts to give us more intel.
Is Mango Juice Healthy?
The short answer? Yes, in moderation—but it also depends on your effort to scour the healthiest options available, according to registered dietitian Christopher Mohr. “The healthiness of your mango juice depends on how it’s made and its sugar content,” he says. “Look for products that are 100% fruit juice vs. fruit drinks that aren’t real juice.” On your next trip to the grocery store, spend some time reading the nutrition label on the back of your favorite mango juice products.
Mango juice is rich in vitamin A and C (which boost your immune system and eye function), potassium, and magnesium, but its most powerful nutrient is antioxidants. “Mango juice contains antioxidants like mangiferin, which may help prevent cellular damage,” says Mohr. “It may also be effective for hydration, though it shouldn’t replace water.” Additionally, mangos can help with digestion via natural enzymes that can also be found in mango juice.
Mango Juice Benefits
To better understand the top benefits of mango juice, let’s dive deeper into what makes them a delicious, refreshing, and relatively healthy beverage.
Supports Immune Function
Mango juice is packed with antioxidants that can improve our immune functions, according to registered dietitian Michelle Routhenstein. “Antioxidants like beta-carotene support immune function and protect against cell damage,” she says. “These nutrients can contribute to overall health, including heart health, by reducing oxidative stress and inflammation.”
Increases Heart Health
Oxidative stress refers to an imbalance of free radicals and oxidants in the body that can have a negative impact on our cardiovascular health, says Routhenstein. By drinking mango juice, you’re likely to reduce oxidative stress while promoting heart health. Remember, however, not to neglect eating actual heart-healthy foods.
Helps Curb Inflammation
Mangiferin is the true powerhouse of antioxidants. Along with its ability to prevent cellular damage, mangiferin has anti-inflammatory properties that can help protect the heart, colon, and other sensitive organs.
Store-Bought vs. Homemade Mango Juice
Store-bought mango juice is often more delicious than the juice we make at home, but unfortunately, it’s also packed with added sugars. “Homemade mango juice can be healthier if you avoid adding extra sugars,” says Routhenstein, noting that its naturally high sugar content might require you to make a few changes to the drink or limit consumption. “Consider diluting it, or opt for whole mangoes, which provide fiber to help manage blood sugar levels.”
Mohr offers additional advice for increasing the nutritional value of homemade mango juice while maintaining its taste. “I like to cut it with seltzer, to get the carbonation but still enjoy the flavor of the mango juice itself,” he explains. “If you’re making it at home, you can try adding some of the pulp back into the juice to add fiber.” Above all, make sure to complement your consumption of juice with a diet that’s rich in fruits and vegetables.
