Mangosteen (Garcinia mangostana) is an exotic, tropical fruit with a slightly sweet and sour flavor.
It’s originally from Southeast Asia but can be found in various tropical regions around the world.
The fruit is sometimes referred to as purple mangosteen because of the deep purple color its rind develops when ripe. In contrast, the juicy inner flesh is bright white.
Though mangosteen is a relatively obscure fruit, it shouldn’t be overlooked, as it may offer many health benefits due to its rich supply of nutrients, fiber, and unique antioxidants.
Here are 11 health benefits of mangosteen.
Mangosteen is relatively low in calories yet provides many essential nutrients (
A 1-cup (196-gram) serving of canned, drained mangosteen offers (
- Calories: 143
- Carbs: 35 grams
- Fiber: 3.5 grams
- Fat: 1 gram
- Protein: 1 gram
- Vitamin C: 9% of the Reference Daily Intake (RDI)
- Vitamin B9 (folate): 15% of the RDI
- Vitamin B1 (thiamine): 7% of the RDI
- Vitamin B2 (riboflavin): 6% of the RDI
- Manganese: 10% of the RDI
- Copper: 7% of the RDI
- Magnesium: 6% of the RDI
The vitamins and minerals in mangosteen are important for maintaining many bodily functions, including DNA production, muscle contraction, wound healing, immunity, and nerve signaling (
Moreover, a single cup (196 grams) of this fruit provides almost 14% of the RDI for fiber — a nutrient often lacking in people’s diets (
2. Rich in Powerful Antioxidants
Perhaps one of the mangosteen’s most significant attributes is its unique antioxidant profile. Antioxidants are compounds that can neutralize the damaging effects of potentially harmful molecules called free radicals, which are linked to various chronic diseases Mangosteen contains several nutrients with antioxidant capacities, such as vitamin C and folate. Plus, it provides xanthones — a unique type of plant compound known to have strong antioxidant properties
In several studies, the antioxidant activity of xanthones has resulted in anti-inflammatory, anticancer, anti-aging, and antidiabetic effects.
Thus, xanthones in mangosteen may be responsible for many of its potential health benefits. Still, more human research is needed before definitive conclusions can be drawn
3. May Have Anti-Inflammatory Properties
The xanthones found in mangosteen may play a role in reducing inflammation.
Test-tube and animal studies suggest that xanthones have an anti-inflammatory effect and may reduce your risks of inflammatory diseases, such as cancer, heart disease, and diabetes.
Mangosteen is also rich in fiber, which offers various benefits. For instance, some animal research indicates that a higher-fiber diet may help reduce your body’s inflammatory response.
Though this data is encouraging, more research is needed to better understand how mangosteen affects inflammation and disease progression in humans.
4. May Have Anticancer Effects
Population studies show that diets rich in vegetables and fruits like mangosteen are associated with reduced incidences of cancer.
Specific plant compounds in mangosteen — including xanthones — have antioxidant and anti-inflammatory effects, which may help fight the development and spread of cancerous cells.
Multiple test-tube studies reveal that xanthones can inhibit cancer cell growth, including in breast, stomach, and lung issues.
Similarly, a small number of studies observed that this compound may slow the progression of colon and breast cancer in mice.
Though these results are promising, insufficient research has been done on humans.
5. May Promote Weight Loss
In the health and wellness industry, one of the mangosteen’s biggest claims to fame is its potential to aid weight loss.
One study found that mice on a high-fat diet who received supplemental doses of mangosteen gained significantly less weight than mice in the control group.
Similarly, in a small, 8-week study, people who supplemented their diets with 3, 6, or 9 ounces (90, 180, or 270 ml) of mangosteen juice twice daily tended to have a lower body mass index (BMI) than the control group.
Additional research on mangosteen and obesity is limited, but experts theorize that the fruit’s anti-inflammatory effects play a role in promoting fat metabolism and preventing weight gain.
Ultimately, more studies are needed to better understand how mangosteen may fit into an effective weight loss plan.
6. Supports Blood Sugar Control
Both test-tube and animal studies show that xanthone compounds in mangosteen may help you maintain healthy blood sugar levels.
A recent 26-week study in obese women found that those receiving 400 mg of supplemental mangosteen extract daily had significant reductions in insulin resistance — a risk factor for diabetes — compared to the control group.
The fruit is also a good source of fiber, a nutrient that can help stabilize blood sugar and improve diabetes control.
The combination of the xanthone and fiber contents in mangosteen may help balance blood sugar. However, more research is needed
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--Madhukrishnan
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