Mangosteen, often considered a lesser-known fruit, deserves more attention for its impressive array of health benefits, driven by its abundance of essential nutrients, dietary fiber, and distinctive antioxidants. This tropical marvel hails from Southeast Asia and has been steadily gaining traction in various parts of the world, including Australia and Canada, where its unique flavor and health properties are appreciated.

Below, we explore 11 remarkable health benefits of mangosteen (mangustin), highlighting its potential to enhance overall well-being.

What is Mangosteen?

Mangosteen (Garcinia mangostana) is a delightful tropical fruit known for its unique combination of slightly sweet and tangy flavors. Originally hailing from Southeast Asia, this exotic fruit has made its way to various tropical regions globally, including parts of India, Australia, Japan, and Canada. Often called purple mangosteen due to the rich, deep purple hue of its rind when fully ripe, it presents a striking contrast to the succulent, bright white flesh that lies within. This visual appeal, along with its delicious taste, makes mangosteen a sought-after addition to fruit platters and culinary dishes around the world.

1. Rich in Nutrients

Mangosteen, known as the 'queen of fruits,' is not only low in calories but also packed with essential nutrients that contribute to overall health. This tropical delight, when served as a cup of canned, drained mangosteen in syrup (approximately 196 grams), delivers a wealth of nutritional benefits:

• Calories: 144
• Carbohydrates: 34 grams
• Dietary Fiber: 3.6 grams
• Fat: 0.9 grams
• Protein: 1.1 grams
• Vitamin C: 6% of the daily value (DV)
• Vitamin B9 (Folate): 15% of the DV
• Vitamin B1 (Thiamine): 9% of the DV
• Vitamin B2 (Riboflavin): 8% of the DV
• Manganese: 9% of the DV
• Copper: 16% of the DV
• Magnesium: 7% of the DV

The array of vitamins and minerals found in mangosteen plays a crucial role in supporting various bodily functions, such as DNA synthesis, muscle contraction, wound healing, maintaining a robust immune system, and facilitating nerve signaling. Additionally, a single serving of this fruit provides nearly 12.8% of the daily requirement for fiber — a nutrient that is often underrepresented in many diets worldwide, including those in India, Australia, Japan, and Canada.

2. Abundant in Potent Antioxidants

One of the most remarkable qualities of mangosteen (mangustin) is its exceptional antioxidant profile, which sets it apart from many other fruits. Antioxidants are essential compounds that can counteract the harmful effects of free radicals—unstable molecules that have been linked to a range of chronic health conditions. This tropical fruit is rich in several nutrients known for their antioxidant properties, including vitamin C and manganese. Additionally, it boasts a unique group of plant compounds called xanthones, recognized for their robust antioxidant capabilities.

Research indicates that the antioxidant effects of xanthones may assist in reducing inflammation, fighting cancer, slowing down the aging process, and managing diabetes. Consequently, the xanthones found in mangosteen could be pivotal in delivering numerous health benefits. However, further studies involving human subjects are necessary to establish more conclusive insights.

3. Potential Anti-Inflammatory Benefits

The presence of xanthones in mangosteen (mangosteen) might contribute significantly to the reduction of inflammation in the body. Various studies conducted in laboratory settings and on animals indicate that these compounds possess anti-inflammatory properties that could potentially lower the risk of developing inflammatory conditions, including cancer, heart disease, and diabetes. Furthermore, mangosteen is abundant in dietary fiber, which is known to provide an array of health benefits. Certain animal studies have suggested that a diet high in fiber may aid in minimizing your body's inflammatory responses. While these findings are promising, further research is essential to gain a deeper understanding of how mangosteen influences inflammation and the progression of diseases in humans.

4. Potential Anticancer Properties

Research indicates that diets abundant in vegetables and fruits, such as mangosteen (mangustin), are linked to a lower risk of developing cancer. The presence of specific phytochemicals in mangosteen, particularly xanthones, is noteworthy due to their antioxidant and anti-inflammatory properties, which may play a role in combating the formation and progression of cancerous cells. Several laboratory studies have demonstrated that xanthones possess the ability to hinder the growth of cancer cells, impacting tissues such as breast, stomach, and lung. Furthermore, a select number of studies have suggested that these compounds may impede the advancement of colon and breast cancer in murine models. Despite these encouraging findings, it is important to note that there is still a lack of comprehensive research conducted on human subjects.

5. Potential Benefits for Weight Management

Among the various claims within the health and wellness sector, mangosteen (mangosteen) is often highlighted for its possible role in supporting weight management efforts. Recent research indicates that mice subjected to a high-fat diet, which were given supplemental doses of mangosteen, experienced considerably less weight gain compared to those in the control group. In a related small-scale, 8-week study, participants who incorporated 3, 6, or 9 ounces (approximately 90, 180, or 270 ml) of mangosteen juice into their daily routines showed a tendency towards a lower body mass index (BMI) than their counterparts who did not receive the juice. While further investigation into the impacts of mangosteen on obesity remains sparse, experts suggest that the fruit's anti-inflammatory properties may contribute to enhanced fat metabolism and help inhibit weight gain. Ultimately, additional research is essential to gain a clearer understanding of how mangosteen can be integrated into comprehensive weight loss strategies.

6. Promotes Blood Sugar Regulation

Research conducted in test tubes and on animals has indicated that the xanthone compounds found in mangosteen (mangustan) may assist in maintaining optimal blood sugar levels. It's important to recognize that mangosteen extract is highly concentrated in antioxidants, meaning one would need to consume a substantial amount of the whole fruit to achieve similar effects. Furthermore, this tropical fruit is an excellent source of fiber, which plays a vital role in stabilizing blood sugar and enhancing diabetes management. The synergistic effect of the xanthones and fiber present in mangosteen could contribute to better blood sugar balance; nevertheless, further investigation is warranted to fully understand its benefits.

7. Enhances Immune System Health

Both fiber and vitamin C, abundantly found in mangosteen (mangosteen), play a vital role in maintaining a robust immune system. Fiber is essential for nurturing beneficial gut bacteria, which are crucial for a strong immune response. Conversely, vitamin C is integral for the functionality of various immune cells and boasts powerful antioxidant properties.

Moreover, emerging research indicates that specific plant compounds present in mangosteen may exhibit antibacterial effects, potentially bolstering your immune health by targeting and neutralizing harmful bacteria. To achieve optimal immune function, your body requires a diverse array of nutrients. Incorporating mangosteen into your diet, alongside other nutrient-rich foods, can be a beneficial choice for supporting overall health.

8. Promotes Healthy Skin

Damage to the skin from sun exposure is a prevalent issue globally, significantly contributing to skin cancer and visible signs of aging. In a fascinating study involving mice that received supplemental mangosteen extract, researchers noted a protective effect against ultraviolet-B (UVB) radiation, a major factor in skin damage. Furthermore, a small-scale human study lasting three months revealed that participants taking 100 mg of mangosteen extract each day experienced a marked improvement in skin elasticity and a reduction in the buildup of compounds associated with skin aging. Experts believe that the antioxidant and anti-inflammatory properties of mangosteen are primarily responsible for these protective benefits to the skin, though further research is warranted to fully understand these effects.

Other Potential Health Benefits

Mangosteen (Mangosteen) might also provide several advantages for your heart, brain, and digestive system:

1. Heart Health. Research involving animals suggests that mangosteen extract can significantly lower risk factors for heart disease, such as LDL (the harmful cholesterol) and triglycerides, while simultaneously boosting HDL (the beneficial cholesterol).
2. Brain Health. Preliminary studies indicate that mangosteen extract may aid in preventing cognitive decline, alleviating brain inflammation, and enhancing symptoms of depression in animal models; however, there is a noticeable absence of human studies in this domain.
3. Digestive Health. Rich in fiber, just one cup (approximately 196 grams) of mangosteen provides around 14% of the recommended daily intake (RDI). Fiber plays a crucial role in maintaining digestive health, and diets rich in fiber are known to promote regular bowel movements.

While these findings are encouraging, there is a lack of human studies to support these claims. At this stage, it may be premature to assert the exact role of mangosteen in enhancing brain, heart, and digestive health for humans.

How to Enjoy Mangosteen

Mangosteen, a tropical delight, is not only simple to prepare but also offers a unique taste experience. However, its availability can vary significantly based on your location, as the fruit has a relatively short harvesting season, making it somewhat elusive. For those on the hunt, specialty Asian markets are your best bet for finding fresh mangosteen (mangosteen). Keep in mind that the price can be quite high for fresh fruit. Alternatively, frozen or canned options may be more accessible and budget-friendly, but always check for added sugars in canned versions to ensure you're enjoying the pure fruit.

You can also discover mangosteen in juice form or as a powdered supplement, offering various ways to incorporate this intriguing fruit into your diet. If you're fortunate enough to find fresh mangosteen, look for fruits that boast a smooth, dark purple outer rind. Although the rind is inedible, it can be easily sliced away with a serrated knife, revealing the succulent flesh inside. Interestingly, while the rind itself is not for consumption, research suggests that extracts from the mangosteen peel may offer potential health benefits, adding to the fruit's allure. The inner flesh is typically white and bursting with juice when perfectly ripe. This delicious component can be enjoyed raw or blended into smoothies and tropical fruit salads, enhancing your dishes with its unique flavor profile.

May Not Be Suitable for Everyone

While the consumption of whole mangosteen (mangustan) has very few reported adverse health effects and is generally considered safe for the majority of individuals, caution is warranted. On the other hand, concentrated forms such as supplements, juices, or powders carry potential risks that are not entirely negligible. Preliminary studies indicate that xanthones, which are prominent in herbal supplements, might inhibit the blood clotting process.

Given that mangosteen is abundant in xanthones, individuals with blood clotting disorders or those taking anticoagulant medications should exercise caution and preferably avoid concentrated forms. Moreover, there is insufficient research to ascertain the safety of mangosteen supplements for pregnant or breastfeeding women, hence it is advisable to steer clear of these products during these critical phases.

The Bottom Line

Mangosteen, a tropical fruit native to Southeast Asia, is highly esteemed for its numerous potential health benefits. These advantages are largely attributed to its impressive nutritional profile and distinctive antioxidant properties. However, it is important to note that many of these claimed benefits still lack scientific validation through human studies. Fresh mangosteen can be somewhat challenging to find, as it remains a relatively lesser-known fruit in various parts of the world. Fortunately, there are more accessible forms such as canned, frozen, and supplemental varieties available in markets. With its juicy, subtly sweet flavor, mangosteen makes a delightful addition to smoothies and vibrant fruit salads. Whether you choose to enjoy it for its culinary charm or its possible health benefits, incorporating this exotic fruit into your diet is certainly a beneficial choice.