Mangosteen: A Guide to Its Benefits, Nutritional Profile, and Potential Risks
Mangosteen is a purple-coloured, luscious fruit with a creamy white pulp. It is known as Mangustaan in Hindi, Kaatampi in Malayalam and Ivarumamidi in Telugu. It is grown widely in tropical regions, primarily in Thailand, Malaysia, Philippines and India. It is a seasonal fruit that is grown and harvested in hot summer months.
Mangosteen is famous for its attractive appearance, pleasant sweet fragrance and delicious flavour. It is also high in nutritional content. It provides multiple health benefits, such as aiding in weight loss, providing natural sugars, improving digestion, providing adequate amounts of vitamin B and elevating metabolism. Mangosteen is also rich in vitamin C and antioxidants, which help prevent injury to body cells and provide multiple benefits for physical and mental well-being. This article further discusses the nutritional values, benefits, usage, possible side effects and much more necessary information about Mangosteen in detail.
Nutritional Profile of Mangosteen
Mangosteen is commonly accessible as a fruit drink or in cans. The nutritional content of canned mangosteen varies depending on the syrup that it is frequently steeped in.
The nutritional breakdown of one cup (about 196 g) of canned, drained mangosteen is as follows:
Calories: 60 kcal
Carbohydrates: 14.3 grams
Fibre: 1.8 grams
Fat: -.1 grams
Protein: 0.5 gram
Calcium: 4.69 mg
Magnesium: 12 mg
Zinc: 0.21 mg
Health Benefits of Mangosteen
Several health benefits provided by mangosteen are as follows :
Rich in Powerful Antioxidants
Antioxidants are substances that can counteract the harmful effects of potentially hazardous molecules known as free radicals. Vitamin C and folate are two of the minerals found in mangosteen that can act as antioxidants. Furthermore, it contains xanthones, a particular class of plant compounds with potent antioxidant properties.
Improves Gut Health
Mangosteen is a fibre-rich fruit which can promote healthy gut bacteria growth and improve digestion. According to some studies, mangosteen also has antibacterial compounds that can kill harmful bacteria present in the gut.
Mangosteen has specific antioxidant properties that reduce inflammation, which is a common gut issue. Along with these benefits, mangosteen contains prebiotic effects that improve gut health by promoting the growth of beneficial bacteria.
Improves Immune System
Numerous different nutrients are necessary for the immune system to function at its best. Mangosteen could be a beneficial addition to a balanced diet when combined with other nutrient-dense foods. Mangosteen contains various immunity-boosting nutrients like vitamin C, B vitamins, and other essential antioxidants that help improve immunity.
Promotes Heart Health
Mangosteen has this hypotensive quality, which helps manage high blood pressure symptoms such as headache, stress and palpitations. It also regulates heart rate, controls the levels of triglycerides, and aids in maintaining normal blood pressure.
Regulates Blood Sugar Levels
Mangosteen contains xanthone and fibre, which may help regulate blood sugar levels. Insulin resistance, a risk factor for diabetes, was significantly reduced in obese women who took 400 mg of supplementary mangosteen extract daily, according to a recent 26-week study.
Maintain Healthy Skin
Researchers claim that the primary cause of mangosteen’s skin-protective benefits is its antioxidant and anti-inflammatory properties. There was a noticeable increase in skin elasticity in those who had daily treatments of 100 mg of mangosteen extract. Furthermore, there was a decrease in the build-up of a specific substance that is often responsible for skin ageing.
Summary
Mangosteen contains xanthone and fibres, which help maintain digestive health, prevent constipation, promote the growth of beneficial bacteria in the gut, and maintain blood sugar levels. It is a highly nutritious fruit with a variety of vitamins and minerals in it, which helps maintain weight and enhances immunity. Mangosteen’s fibre and other plant-based compounds like xanthones may have antioxidant and anti-inflammatory properties. The anti-inflammatory and antioxidant properties of mangosteen may shield skin cells from ageing and sun damage. Mangosteen could improve immunological health by increasing the number of immune cells and decreasing inflammation.
Ways to Eat Mangosteen
One can consume 1-2 mangosteen a day. Mangosteen is a seasonal fruit which has a relatively limited availability. However, if available, it is easy to prepare and eat. Several ways to eat mangosteen are :
Consume the white inner flesh when ripe and juicy.
Add the fruit pulp to smoothies or tropical fruit salads for a delicious boost of flavour.
Mangosteen is also available in frozen or canned forms, which may be cheaper and easier to find, but it is essential to remember that canned versions often contain added sugar.
The fruit is also available in juice form or as a powdered supplement.
Mangosteen fruits, leaves and bark are good for making tea.
Dried and powdered fruit hull for medicinal benefits
Here are two easy recipes for mangosteen:
Mangosteen Chia Smoothie Bowl
Servings: 2
Cooking time: 5 minutes
Ingredients
Chia seeds (soaked in water for an hour): 2 tsp
Mangosteens: 4
One mango
Mixed seeds: 2 tsp
Milk: 200 ml
Ice cubes
Method of Preparation
Blend mangosteen, mango, soaked chia seeds, milk, mixed seeds, and a few ice cubes in a blender until it becomes smooth and thick.
Pour the smoothie into a bowl and garnish it with fruits and nuts.
Mangosteen Smoothie With Coconut Milk
Serving: 2
Cooking time: 5 minutes
Ingredients
Mangosteen fruit: 4
Coconut milk: 200 ml
One banana (peeled and chopped) / seasonal fruit of choice
Method of Preparation
First, open and deseed the mangosteens.
Then, take a blender jar, add mangosteen fruit, coconut milk, banana and blend it well until smooth.
Strain the juice through a sieve in a glass
Serve it cold.
Potential Side Effects of Mangosteen
Some of the noticeable or potential side effects of mangosteen are :
Eating mangosteen for a short duration of up to 12 weeks is considered possibly safe, but prolonged consumption may cause health issues such as bloating, vomiting, nausea, constipation, and tiredness.
Some animal studies show that drinking mangosteen extract at higher concentrations might be toxic and may cause death.
Mangosteen may have the ability to slow down blood clotting, which may increase the risk of bleeding for people who may be suffering from any bleeding disorder.
Eating mangosteen before any surgery is not advised as it may increase the chances of bleeding during or after surgery.
There is no scientific research conducted to prove the safety of consuming mangosteen during pregnancy or breastfeeding. Hence, avoid its consumption to reduce any risks.
Summary
Mangosteen is a fruit with multiple health benefits. However, there are several side effects related to it as well. Even natural products can show specific side effects on individuals as certain compounds present in them may react differently in each body. Prolonged use of this fruit may cause bloating, vomiting, nausea, constipation, tiredness, risk of bleeding, and, in fact, toxicity at specific concentrations. There is no safety guarantee of consuming mangosteen while pregnant or nursing. Mangosteen may slow down blood clotting, which could make bleeding more likely for those who may already have a bleeding condition.
HealthifyMe Suggestion
Mangosteen is not only delicious but also beneficial for your skin. You can create a simple facial mask using Mangosteen to give your skin a refreshing and natural treatment.
Mash the flesh of a ripe mangosteen into a paste.
Apply the paste on your clean face, avoiding the eye area.
Leave it for 10-15 minutes.
Rinse with lukewarm water and pat your face dry with a clean towel.
The natural antioxidants and vitamins in mangosteen can help rejuvenate your skin, leaving it fresh and smooth.
This mangosteen facial mask is unique and a natural way to pamper your skin.
Conclusion
Mangosteen is a seasonal purple-coloured luscious fruit with a creamy white pulp, which provides multiple health benefits such as aiding in skin health, providing natural sugars, improving digestion, providing adequate amounts of vitamin B and elevating immunity. Mangosteen is also rich in vitamin C and antioxidants, which provide anti-inflammatory benefits. However, if you observe uneasiness or any other symptoms after eating mangosteen, you must immediately consult a doctor.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.
Frequently Asked Questions (FAQs)
Q: Is mangosteen good for your health?
A: Yes, mangosteen is a highly nutritious fruit with multiple health benefits, which makes it a healthy option for good health.
Q: What are the potential health benefits of consuming mangosteen?
A: Mangosteen provides multiple health benefits, such as aiding in weight loss, providing natural sugars, improving digestion, providing adequate amounts of vitamin B and elevating metabolism.
Q: Can mangosteen help with managing chronic diseases?
A: Yes, if consumed in a limited amount, it can help regulate multiple health concerns, such as controlling blood sugar levels and reducing the risk of diabetes, cancer, heart problems and several other problems caused by inflammation.
Q: Does mangosteen have antioxidant properties?
A: Yes, mangosteen contains vitamin C and antioxidants that help increase immunity, promote the growth of essential gut bacteria and maintain overall gut health.
Q: How does mangosteen support the immune system?
A: Mangosteen contains various immune-boosting nutrients like B vitamins, vitamin C, and other essential minerals that help improve immunity.
Q: Can mangosteen aid in weight management or weight loss?
A: Certain claims suggest that mangosteen can help with weight loss. This fruit has fewer calories and fat, which helps in managing weight.
Q: What role does mangosteen play in skin health?
A: Mangosteen contains anti-inflammatory and antioxidant properties, which provide skin-protective effects. It also protects from UVB rays and the sunburns caused by it.
Q: Is mangosteen beneficial for heart health?
A: Mangosteen reduces high blood pressure symptoms such as headache, stress and palpitations. It regulates heart rate, controls the levels of triglycerides, and aids in maintaining normal blood pressure.
Q: Does mangosteen have anti-inflammatory properties?
A: Yes, The xanthones present in mangosteens have anti-inflammatory properties, which may play a significant role in reducing the risk of type 2 diabetes, cancer, heart problems and several other problems caused by inflammation.
Q: Can mangosteen help with digestion and gastrointestinal health?
A: Yes, The rich fibre content in it promotes regularity and helps prevent constipation. It also contains prebiotic effects that encourage the growth of beneficial bacteria.
Q: What vitamins and minerals are present in mangosteen?
A: Mangosteen contains multiple nutrients and minerals in abundance, such as carbohydrates, fibres, and B vitamins, along with manganese, copper and magnesium. It also has several antioxidant properties, including vitamin C, folate and xanthones.
Q: Are there any potential side effects or risks associated with mangosteen consumption?
A: Yes, prolonged use of this fruit may cause bloating, vomiting, nausea, constipation, tiredness, risk of bleeding, and, in fact, toxicity at specific concentrations.
Q: How can you incorporate mangosteen into a healthy diet?
A: There are multiple ways of incorporating mangosteen into the diet. The fruit pulp goes well with smoothies or tropical fruit salads, juice form or as a powdered supplement. Mangosteen fruits, leaves, and bark are also suitable for making tea.
Q: Is mangosteen recommended for athletes or active individuals?
A: It can be consumed by Athletes or active individuals as it is inherently low in calories and provides natural sugars that can supply instant energy.
Q: What scientific research has been conducted on the health benefits of mangosteen?
A: NIH provides a research report regarding how daily consumption of a mangosteen-based drink improves the antioxidant and anti-inflammatory biomarkers in healthy adults.
Research Sources
Data from the US Department of Agriculture about canned syrup packs of Mangosteen