အောက်ဆုံးထိ ဆွဲကြည့်ပေးကြပါ ခင်ဗျာ
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.
1. Highly Nutritious
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 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 capacity, such as vitamin C and folate. Plus, it provides xanthones — a unique type of plant compound known to have strong antioxidant properties.
3. May Have Anti-Inflammatory Properties
Plant compounds and fiber in mangosteen may have anti-inflammatory effects according to animal research. More studies are needed to understand how this fruit may reduce inflammation in humans.
4. May Have Anticancer Effects
Test-tube and animal research indicates that xanthones in mangosteen may protect against cancer. However, high-quality human research on this topic is lacking.
5. May Promote Weight Loss
In the health and wellness industry, one of 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.
6. Supports Blood Sugar Control
Both test-tube and animal studies show that xanthone compounds in mangosteen may help you maintain healthy.
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.
7. Promotes a Healthy Immune System
Fiber and vitamin C — both of which can be found in mangosteen — are important for a healthy immune system.
Fiber supports your healthy gut bacteria — an essential component of immunity. On the other hand, vitamin C is needed for the function of various immune cells and has antioxidant properties.
Additionally, some research suggests that certain plant compounds in mangosteen may have antibacterial properties — which could benefit your immune health by combating potentially harmful bacteria.
8. Helps Maintain Healthy Skin
Skin damage from sun exposure is a common occurrence worldwide and a major contributor to skin cancer and signs of aging.
One study in mice treated with supplemental mangosteen extract observed a protective effect against ultraviolet-B (UVB) radiation in the skin.
What’s more, a small, 3-month human study found that people treated with 100 mg of mangosteen extract daily experienced significantly more elasticity in their skin and less accumulation of a particular compound known to contribute to skin aging.
9–11. Other Potential Health Benefits
Mangosteen may also have a positive impact on your heart, brain, and digestive system:
- Heart health. Animal studies show that mangosteen extract effectively reduced heart disease risk factors like LDL (bad) cholesterol and triglycerides while increasing HDL (good) cholesterol.
- Brain health. Studies indicate that mangosteen extract helps prevent mental decline, decrease brain inflammation, and improve symptoms of depression in mice, though human studies in this area are lacking.
- Digestive health. Mangosteen is packed with fiber. Just 1 cup (196 grams) provides about 14% of the RDI. Fiber is essential for digestive health, and high-fiber diets help promote bowel regularity.
Though these results are promising, human studies in these areas are lacking.
It’s still too early to make definitive claims regarding mangosteen’s role in supporting brain, heart, and digestive health in humans.
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