Mangosteen tree, scientifically known as the Garcinia mangostana, is a plant native to South-East Asia, primarily Thailand, Malaysia and Singapore. The sweet- tangy, small, purple fruit of the mangosteen tree is known for its many health benefits. Read through to know more about mangosteen benefits that make it a superfood.
About Mangosteen Tree
Mangosteen trees grow in the tropical regions of the world. The seedling takes about 8 to15 years to grow and bear fruits. The mangosteen tree requires at least 13 hours of sunshine every day. The mangosteen fruit is a small, purple fruit with a hard outer covering. The inner flesh is bright white and is segmented into smaller parts. Each segmented portion contains a seed.
The seeds of the mangosteen fruit are soft and edible and the fruit is fleshy and fibrous. The mangosteen fruit is said to have a sweet, tangy taste which is described as a mix of lychee, peach, strawberry, and pineapple flavours.
In India, the mangosteen fruit is consumed under different names – Mangustan in Hindi, Kaattampi in Malayalam, Kokam in Marathi, Hannu in Kannada, and Kao in Bengali.
Mangosteen Benefits
Mangosteen fruit is known to contain several compounds that confer innumerable health benefits. These include:
1. Natural Nourishing
Mangosteen fruit is exceptionally rich in nutrients. It is low in calories and packed with a range of essential nutrients that are vital for maintaining body functions.
Each one-cup serving of canned, drained mangosteen confers:
- 143 calories
- Carbohydrates – 35 gm
- Fibre – 3.5 gm
- Fat – 1 gm
- Protein – 1 gm
- Vitamin C – 5.7 mg
- Vitamin B9 – 15% of the Reference Daily Intake
- Vitamin B1 – 7% of the Reference Daily Intake
- Vitamin B2 – 6% of the Reference Daily Intake
- Calcium – 23.5 mg
- Manganese – 10% of the Reference Daily Intake
- Potassium – 94.1 mg
- Copper – 7% of the Reference Daily Intake
- Magnesium – 6% of the Reference Daily Intake
2. High Antioxidant Content
Mangosteen fruit is rich in antioxidants, especially Xanthones, a unique class of naturally occurring polyphenol compounds. The fruit contains two classes of Xanthones – alpha mangosteen and gamma mangosteen which are known to confer anti-inflammatory, anti-ageing, anticancer, and antidiabetic effects. Antioxidants fight free radicals in the body and reduce oxidative stress, which is responsible for various diseases like cataracts, cancer, and cardiac ailments.
Research shows that regular intake of mangosteen juice benefits the body by increasing the levels of circulating antioxidants in the blood.
3. Boosting Immunity
The mangosteen fruit is naturally rich in vitamin C. The nutrient is known to enhance and improve the immune system. While the antioxidant Xanthones neutralises free radicals, the presence of vitamin C stimulates the production of leukocytes, the white blood cells responsible for boosting immunity. A higher count of leukocytes in the blood is linked to higher immunity.
4. Magic Potion for Menstrual Troubles
The root extract of the mangosteen tree is known to possess great medicinal value. It helps regulate menstrual cycles and relieve menstrual pain in women.
5. Aiding Weight Loss
Mangosteen is a low-calorie food with high amounts of dietary fibre, which curb weight gain. The fruit contains high amounts of anti-inflammatory compounds that play a crucial role in promoting fat metabolism. This not just helps reduce body weight but also helps avoid further weight gain.
6. Helping Prevent Cancer Growth
Xanthones, the antioxidants present in mangosteen fruit, have anticancer properties. It not just thwarts the growth of cancer but also restricts its spread. Research shows that xanthones may help inhibit the growth of cancer cells in the breast, stomach, and lung tissue.
7. Boosting Heart Health
Mangosteen health benefits are profound in promoting heart health. Mangosteen helps reduce the levels of bad cholesterol and increase the levels of good cholesterol. Its high potassium, copper, magnesium, and manganese content helps reduce high blood pressure.
8. Promoting Digestive Health
Mangosteen fruit contains high amounts of dietary fibre. This helps reduce constipation and promote healthy bowel movements. While the pericarp and peel of the mangosteen fruit provide relief from diarrhoea and dysentery, the high-fibre flesh improves bowel movement.
Moreover, the high-fibre flesh of the mangosteen fruit is prebiotic for the gut. It serves as food for the growth of good gut bacteria which improves immunity and overall health. Improved gut health further leads to better absorption and assimilation of nutrients which improves overall health.
9. Helping Maintain Healthy Skin
The range of antioxidants present in mangosteen juice confers several skin-protective effects. High levels of antioxidants protect the skin from the ultraviolet radiation of the sun. This increases skin elasticity and reduces signs of premature ageing. Mangosteen fruit benefits can also be linked with a high concentration of Vitamin C, which suppresses the production of pro-inflammatory Cytokines that may have a role in causing acne.
10. Better Diabetes Management
As mentioned above, Mangosteen is a good source of dietary fibre. This helps stabilise blood sugar levels and improve diabetes management. Furthermore, xanthone compounds in mangosteen fruit help reduce insulin resistance.
11. Helping Heal Wounds Faster
Mangosteen has antibacterial and anti-inflammatory properties, which expedite the wound healing process. Mangosteen fruit benefits by ensuring a speedy recovery post-surgery or injury.
Mangosteen Risks and Precautions
Mangosteen is a newly found ‘superfood’, so mangosteen health benefits are not fully established. So, eat the fruit in moderation. However, the consumption of mangosteen fruit and supplements must be restricted in the following cases:
- Pregnant women
- Breastfeeding mothers
- People with bleeding disorders as mangosteen slows down the blood clotting rate
- Before surgery, as it increases the risk of bleeding
- Possible drug interaction with liraglutide, an anti-diabetic medication
How to Pick the Right Mangosteen Fruit?
Mangosteen is a ready-to-eat summer fruit. It has a super sweet flavour with soft, juicy pulp. Here are some quick tips to help you pick the right one.
- Pick the one that has a dark-purple rind. The reddish-purple ones aren’t fully ripe.
- Pick the fruit that has a bright green and glossy stem. Dry, brownish, and floppy stems indicate that the fruit is overripe.
- Pick the ones that are the size of a tennis ball.
- The number of petals at the bottom of the fruit will indicate the number of pods in the fruit.
- Make sure the fruit is firm and has no cracks.
- Pick the fruit that is heavier in weight and has a pericarp that is moderate elastic. This is an indication of freshness.
- Avoid squeezing the rind, as it will crush the flesh of the fruit.
How to Store Mangosteen?
Mangosteen trees grow in the tropical belt and the fruits are exported to other countries. For export, mangosteen fruit is harvested slightly before it ripens completely. In case you get fully ripened mangosteens, then put them in a plastic bag and store them in the refrigerator. In case they are still unripe, cover them with a damp newspaper and store them in the refrigerator. The fruit must be used within 3-4 days.
How to Eat Mangosteen?
The outer skin of the mangosteen fruit is peeled away and the white fleshy wedges are consumed raw. The seeds of the mangosteen fruit are soft and edible and need not be removed.
Remember, an overdose of mangosteen can result in constipation, stomach bloating, fatigue, nausea, and itching. So, limit the mangosteen fruit intake to a maximum of 2 per day.
As the fruit is typically exported from South-East Asia, it is not widely available across the globe. Thus, mangosteen-based products like canned fruit, juices, and supplements are widely available. Although these promise a longer shelf life, the benefits of mangosteen juices and supplements do not match mangosteen fruit benefits.
Conclusion
Now you know how the mangosteen health benefits make it a superfood. Its unique composition of minerals, vitamins, antioxidants, and fibre confers several health benefits. Mangosteen benefits include improved heart health, weight loss, relief from digestive troubles, and more. Mangosteen fruit is especially rich in Vitamin C which makes it good for your skin. The juicy, sweet-tangy fruit is undoubtedly both a health and culinary delight.
