11 Health Benefits of Mangosteens (And How to Eat It)

by Miral khattak
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Mangosteens

Mangosteens isn’t a well-known fruit, but you should pay attention to it because it may benefit you. After all, it’s full of nutrients, fibre, and particular vitamins.

Many people in the West have become more interested in the fruit mangosteen from Southeast Asia.

Here are 11 ways that mangosteen is good for you. 

Why Are Mangosteens Good?

The tropical fruit known as mangosteens, scientifically known as Garcinia mangostana, has a sweet and sour flavour.

Originating in Southeast Asia, it is now a common sight in many tropical regions across the globe.

The fruit is also known as purple mangosteen due to the fact that the rind becomes a rich purple colour when it ripens. Conversely, the white flesh within is delicious.  

Very Good For You

Although mangosteens is low in calories, it is high in many essential nutrients (1 Trusted Source).

A 1-cup (196-gram) amount of canned mangosteens that has been drained and packed in syrup has 

  • Number of calories: 143
  • Carbohydrates: 35 grams
  • There are 3.5 grams of fibre.
  • One gram of fat
  • Include 1 gram of protein.
  • Vitamin C: 6% of the DV
  • Folate, vitamin B9, provides 15% of the daily value.
  • Thiamine, vitamin B1, accounted for 9% of the daily value.
  • B2 (riboflavin) vitamin: 8% of the daily value
  • The DV for manganese is 9%.
  • The DV for copper is 15%.
  • An additional 6% of the DV for magnesium  

Vitamins and minerals included in mangosteens are essential for numerous vital body functions, including DNA synthesis, muscular contraction, wound healing, immune system enhancement, and neuronal signal transduction (2, 3, 4, 5). 

Additionally, many people’s diets are lacking in fibre, an essential component that is nearly 12.5% of the daily value in just one cup (196 grams) of this fruit (6 Trusted Source).  

Having A Lot Of Solid Antioxidants

The unique antioxidants found in mangosteens are one of its most appealing qualities. 

Free radicals are harmful molecules associated with numerous chronic diseases; antioxidants are substances that can neutralise these effects (7 Trusted Source). 

Vitamin C and manganese are two nutrients in mangosteens that can help fight free radicals. Besides that, it has xanthones, a special kind of plant substance known to be a powerful antioxidant (8, 9).

Several studies have shown that xanthones’ antioxidant action may help with arthritis, cancer, aging, and diabetes (10 Trusted Source).

So, xanthones in mangosteens may be good for you in many ways. Still, more study with real people is needed before solid conclusions can be made. 

It Might Help Reduce Inflammation.

The xanthones in mangosteens can help reduce swelling.

Xanthones have anti-inflammatory properties and have been demonstrated in animal and laboratory studies to potentially lower the risk of developing inflammatory disorders such as diabetes, cancer, and heart disease (10 Trusted Source).

Mangosteen is beneficial in many ways, and it also contains a lot of fibre. According to certain animal studies, a high-fibre diet may help reduce inflammation in the body (11 Trusted Source).

Though encouraging, further research is required to draw firm conclusions about mangosteen’s effects on inflammation and disease progression in humans.  

Could Help Fight Cancer

Studies on whole populations have found that eating lots of veggies and fruits like mangosteensis linked to lower cancer risk (12 Trusted Source).

Some plant chemicals in mangosteen, like xanthones, can help fight inflammation and free radicals. This may help stop the growth and spread of cancer cells (10 Trusted Source, 12 Trusted Source).

Studies in test tubes have shown that xanthones can stop the spread of cancer cells in breast, stomach, and lung tissue (12 Trusted Source).

The results of a small number of mouse experiments suggest that this compound may inhibit the progression of breast and colon cancers (12 Trusted Source).

More research on humans is required, despite the encouraging results.  

It Could Help You Lose Weight.

One of the most significant claims about mangosteen in the health and fitness world is that it can help people lose weight.

Mice given a high-fat diet supplemented with mangosteens gained significantly less weight than those given a control diet (13 Trusted Source).

Mangosteen juice reduced body mass index (BMI) in a modest 8-week trial compared to a control group. The subjects added 3, 6, or 9 ounces (90, 180, or 270 ml) of juice to their meals twice a day (14 Trusted Source).

Mangosteen may assist the body burn fat and prevent weight gain due to its anti-inflammatory characteristics, according to specialists (15 Trusted Source), however there aren’t many studies on the topic. 

More research is needed to determine how mangosteen might work with a good weight loss plan. 

It Helps Keep Blood Sugar In Check.

Animal and test-tube studies have shown that mangosteen’s xanthone compounds may help you keep your blood sugar levels safe (16 Trusted Source).

Overweight women who took 400 milligrams of mangosteen powder daily for 26 weeks showed significantly less insulin resistance compared to the control group (17 Trusted Source). Diabetic complications can arise from insulin resistance. 

Remember that mangosteen juice has a higher concentration of antioxidants than the fruit itself, so you would have to eat a lot of it to get the same effects (17 Trusted Source).

Fibre, which can help keep blood sugar stable and make diabetes easier to manage, is also found in large amounts in the fruit (17).

Mangosteen may help keep blood sugar levels steady because it has xanthone and fiber. But more study needs to be done. 

Helps Keep Your Immune System Healthy

Mangosteen has fibre and vitamin C, which are suitable for your defence system (1 Trusted Source).

Fibre helps keep the germs in your gut healthy, an essential part of your immune system. On the other hand, vitamin C helps defence cells do their jobs and is an antioxidant (18, 19).

Mangosteen may contain plant components with antibacterial activity, according to certain research. This suggests that they may aid the immune system in its battle against potentially dangerous germs (20 Trusted Source).

Compared to a placebo, 59 individuals who took a mangosteen supplement for 30 days showed significantly greater levels of beneficial immune cell development and reduced levels of inflammation markers (21 Trusted Source). 

For your immune system to work at its best, it needs a lot of different foods. As part of a healthy, well-balanced diet, mangosteen may be an excellent choice to eat with other foods high in nutrients. 

It Helps Keep Skin Healthy.

Sun damage to the skin is typical worldwide and is a significant cause of skin cancer and aging (22 Trusted Source).

In one study, mice given extra mangosteen extract had skin less sensitive to ultraviolet-B (UVB) light (23 Trusted Source).

Researchers observed that after three months of taking one hundred milligrams of mangosteen extract daily, participants’ skin became significantly more supple and showed reduced accumulation of a chemical known to accelerate skin aging (24 Trusted Source). 

Researchers say that the main reason for these skin-protecting benefits is that mangosteen is an antioxidant and an anti-inflammatory. However, more research is needed in this area. 

9–11: Other Possible Health Advantages

It’s also possible that mangosteen is good for your heart, brain, and gut system:

Good heart health. Mangosteen extract successfully lowered heart disease risk factors such as triglycerides and LDL (bad) cholesterol while raising HDL (good) cholesterol in animal studies (25, 26, 27).

Good brain health. Studies on mice show that mangosteen extract may help stop mental decline, lower brain inflammation, and improve depression symptoms. However, there are few studies on humans in this area (28 Trusted Source, 29 Trusted Source).

Good digestive health. There is a lot of fiber in mangosteen. About 14% of the RDI is found in just 1 cup (196 grams). Fiber is essential for gut health; eating it can help keep your bowels regular (1 Trusted Source, 6 Trusted Source).

Although these findings show promise, further human investigations are required in these domains.

It is premature to tell which mangosteen components are beneficial to human neurological, cardiovascular, and gastrointestinal systems.  

What To Do With A Mangosteen

Even though it might be hard to find where you live, mangosteen is easy to cook and eat. The fruit’s season is short, so it’s not always easy to find.

You can find it most often at Asian specialty stores, but keep in mind that fresh mangosteen can be quite pricey. You should keep in mind that canned versions frequently have more sugar, even if frozen or canned versions could be more convenient and less expensive. 

The fruit can also be purchased in other forms, such as juice or powder.

When possible, select fresh fruits that have a shiny, dark purple rind. The rind isn’t edible, but it can be easily removed using a sharp knife.

Mangosteen peel products may be good for your health and the fruit itself, according to some research (30 Reliable Sources, 31 Reliable Sources). 

When it’s ready, the white meat inside is very juicy. You can eat this part of the fruit or add it to smoothies or tropical fruit salads to make them taste even better. 

It Might Only Be Suitable For Some.

Mangosteen, in its whole form, is safe for most people because it hasn’t been linked to many health problems.

But more substantial types, like supplements, juices, or powders, do not have any risks.

Herbal supplement xanthones may reduce blood clotting time, according to preliminary research (32).

If you are on medication that thins your blood or have a medical condition that makes your blood clot readily, you should avoid concentrated mangosteen forms due to the high concentration of xanthones in mangosteen. 

It is recommended that women who are pregnant or nursing avoid taking mangosteen supplements because there is insufficient evidence to determine their safety.

Always with your doctor or other trained health care provider before beginning a new supplement or making major dietary changes.  

In The End

Originating in Southeast Asia, the mangosteen is a tropical fruit. 

People worship it because it might benefit their health in many ways, primarily due to its unique antioxidant content and nutritional profile. Still, many of these benefits have yet to be proven scientifically in tests with real people.

Since mangosteen isn’t very well known, it might be hard to find fresh ones. Most people get it in canned, frozen, or extra forms.

It tastes great in smoothies and fruit salads because it is fresh and sweet. You can try it for its taste or because it might be good for you; it’s a win. 

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