11 Science-Backed Mangosteen Benefits and How to Enjoy This Tropical Fruit

Mangosteen, often called the “queen of fruits,” is a tropical delicacy that deserves more attention for its impressive nutritional profile and potential health-promoting properties. This exotic fruit, native to Southeast Asia, has been treasured for centuries not only for its delectable sweet-tart flavor but also for its wellness benefits.

While mangosteen may not be as familiar as other tropical fruits, emerging research suggests it contains powerful compounds that may support various aspects of health, from immune function to skin vitality.

Let’s explore the remarkable benefits of mangosteen and discover how to enjoy this unique fruit.

What Makes Mangosteen Special?

Mangosteen (scientifically known as Garcinia mangostana) is a small, round tropical fruit that grows on evergreen trees in hot, humid climates. The fruit is distinguished by its thick, deep purple rind that encases snow-white, segmented flesh inside.

Native to Indonesia, Malaysia, and Thailand, mangosteen has expanded to other tropical regions including parts of South America, Africa, and even limited areas in the United States.

The fruit’s flavor is often described as a complex blend of sweet and tangy notes, with hints of peach, strawberry, and citrus. Beyond its appealing taste, mangosteen contains unique plant compounds called xanthones, which are largely responsible for its potential health benefits.

1. Packed With Essential Nutrients

Despite being relatively low in calories, mangosteen delivers an impressive array of vitamins and minerals that support overall health.

A one-cup serving (approximately 196 grams) of canned mangosteen provides:

• Calories: 143
• Carbohydrates: 35 grams
• Dietary Fiber: 3.5 grams
• Protein: 1 gram
• Fat: 1 gram
• Vitamin C: 6% of the Daily Value
• Folate (Vitamin B9): 15% of the Daily Value
• Thiamine (Vitamin B1): 9% of the Daily Value
• Riboflavin (Vitamin B2): 8% of the Daily Value
• Manganese: 9% of the Daily Value
• Copper: 15% of the Daily Value
• Magnesium: 6% of the Daily Value

These nutrients play crucial roles in energy production, immune function, nervous system health, and cellular repair. The B vitamins support metabolism and red blood cell formation, while minerals like manganese and copper contribute to bone health and antioxidant defense.

2. Contains Powerful Xanthones

Perhaps the most distinctive feature of mangosteen is its rich concentration of xanthones, a class of naturally occurring polyphenolic compounds with remarkable antioxidant properties.

Over 200 different xanthones have been identified in nature, and mangosteen contains more than 40 of them, with the highest concentrations found in the fruit’s rind. The two primary xanthones in mangosteen are alpha-mangostin and gamma-mangostin.

Antioxidants work by neutralizing free radicals—unstable molecules that can damage cells and contribute to aging and disease development. The xanthones in mangosteen demonstrate particularly potent antioxidant activity, potentially stronger than many other common antioxidants.

Research suggests these compounds may influence multiple biological pathways, though most studies to date have been conducted in laboratory settings or animal models.

3. May Support Healthy Inflammation Response

Inflammation is a natural immune response, but chronic inflammation has been linked to numerous health conditions including heart disease, diabetes, and arthritis.

The xanthones and other plant compounds in mangosteen appear to possess anti-inflammatory properties. Laboratory studies have shown that mangosteen extracts can inhibit certain inflammatory pathways and reduce the production of inflammatory markers.

Additionally, the fiber content in mangosteen may contribute to inflammation management. Dietary fiber supports a healthy gut microbiome, and beneficial gut bacteria produce short-chain fatty acids that have anti-inflammatory effects throughout the body.

While these findings are encouraging, more human clinical trials are needed to determine the optimal amounts of mangosteen for inflammation support and how it compares to other anti-inflammatory foods.

4. Shows Promise for Cellular Health

Population studies consistently show that diets rich in fruits and vegetables are associated with better health outcomes, including reduced risks of various chronic diseases.

Mangosteen’s unique antioxidant profile has attracted scientific interest regarding its potential protective effects at the cellular level. Laboratory research has investigated how xanthones interact with various cell types, with some studies showing that these compounds may help protect cells from oxidative damage.

Test-tube studies have examined mangosteen extracts’ effects on different cell lines, including breast, lung, colon, and stomach cells. The antioxidant and anti-inflammatory properties of xanthones appear to play a role in cellular protection.

However, it’s important to note that test-tube and animal studies don’t always translate to humans. The concentrations used in research often far exceed what someone could reasonably consume through diet alone.

5. May Aid in Weight Management

Mangosteen has gained attention in wellness circles for its potential role in supporting healthy weight management.

Some animal research indicates that mangosteen supplementation may influence fat metabolism and help prevent excessive weight gain. In one study, mice fed a high-fat diet along with mangosteen extract gained significantly less weight than those who didn’t receive the supplement.

A small human study found that participants who consumed mangosteen juice daily for eight weeks showed trends toward lower body mass index (BMI) compared to a control group.

Researchers theorize that mangosteen’s anti-inflammatory properties may play a role in metabolic health. Chronic inflammation is associated with metabolic dysfunction and weight gain, so reducing inflammatory markers could theoretically support weight management efforts.

The fiber content may also contribute to weight management by promoting satiety and supporting digestive health. However, weight loss is complex and multifactorial, and no single food is a magic solution. Mangosteen is best viewed as one component of an overall healthy eating pattern.

6. Supports Balanced Blood Sugar Levels

Maintaining stable blood sugar levels is crucial for energy, mood, and long-term metabolic health.

Research suggests that the xanthones in mangosteen may influence glucose metabolism. Laboratory and animal studies have found that certain compounds in the fruit may help cells respond better to insulin and improve glucose uptake.

In a 26-week human study involving women with obesity, those who took mangosteen extract supplements showed significant improvements in insulin sensitivity compared to the placebo group. Insulin resistance is a key risk factor for type 2 diabetes, so improving insulin sensitivity is an important health goal.

The fiber in mangosteen also contributes to blood sugar management. Fiber slows the absorption of sugars into the bloodstream, preventing rapid spikes and crashes in blood glucose levels.

If you have diabetes or blood sugar concerns, mangosteen may be a nutritious addition to your diet, but it should complement—not replace—medical advice and prescribed treatments. Always consult with your healthcare provider before making significant dietary changes or adding supplements.

7. Strengthens Immune Function

A robust immune system depends on adequate nutrition, and mangosteen provides several nutrients that support immune health.

Vitamin C, found in mangosteen, is essential for immune cell function and helps protect these cells from oxidative damage. While mangosteen isn’t as high in vitamin C as citrus fruits, it still contributes to your daily intake.

The fiber in mangosteen supports gut health, which is intimately connected to immune function. Approximately 70% of the immune system resides in the gut, and beneficial gut bacteria help train and regulate immune responses.

Some research indicates that certain compounds in mangosteen may have antimicrobial properties, potentially helping the body defend against harmful bacteria. In one 30-day study, participants taking a mangosteen-containing supplement showed improved markers of immune function compared to those taking a placebo.

A well-functioning immune system requires a variety of nutrients working together, so mangosteen is best consumed as part of a diverse, nutrient-rich diet that includes plenty of fruits, vegetables, whole grains, and lean proteins.

8. Promotes Healthy, Radiant Skin

The quest for healthy skin often leads people to explore both topical treatments and nutritional approaches. Mangosteen may offer benefits for skin health through multiple mechanisms.

Sun exposure is one of the primary contributors to premature skin aging, including wrinkles, dark spots, and loss of elasticity. Research in animal models suggests that mangosteen extract may help protect skin cells from damage caused by ultraviolet radiation.

In a small three-month human study, participants who took mangosteen extract supplements daily experienced measurable improvements in skin elasticity. They also showed reduced accumulation of certain compounds associated with skin aging.

The antioxidants in mangosteen, particularly xanthones, may help neutralize free radicals that contribute to oxidative stress in skin cells. This oxidative stress accelerates aging and can compromise skin barrier function.

Additionally, the anti-inflammatory properties of mangosteen may help with skin conditions characterized by inflammation. However, more research is needed to determine optimal dosing and delivery methods for skin benefits.

9. Supports Cardiovascular Health

Heart disease remains the leading cause of death worldwide, making cardiovascular health a priority for many people.

Animal studies have investigated mangosteen’s effects on various heart disease risk factors. Research suggests that mangosteen extract may help maintain healthy cholesterol levels, including reducing LDL (often called “bad” cholesterol) and triglycerides while supporting HDL (“good” cholesterol).

The antioxidant properties of xanthones may help prevent the oxidation of LDL cholesterol, a key step in the development of atherosclerosis (hardening of the arteries). Oxidized LDL is more likely to contribute to plaque formation in blood vessels.

The anti-inflammatory effects of mangosteen may also benefit cardiovascular health, as chronic inflammation plays a significant role in heart disease development and progression.

While these findings are promising, human clinical trials specifically examining mangosteen’s cardiovascular effects are limited. Heart health depends on numerous factors including diet, exercise, stress management, and genetics. If you have cardiovascular concerns, work with your healthcare provider to develop a comprehensive approach.

10. May Benefit Brain Health and Cognitive Function

Emerging research has begun exploring mangosteen’s potential effects on brain health and cognitive function.

Animal studies suggest that mangosteen extract may help reduce inflammation in brain tissue. Since neuroinflammation is implicated in various neurodegenerative conditions and cognitive decline, reducing brain inflammation is an important research focus.

Some mouse studies have investigated mangosteen’s effects on mood and cognitive performance, with preliminary results suggesting potential benefits. The antioxidant properties of xanthones may help protect neurons from oxidative damage, which accumulates over time and contributes to age-related cognitive changes.

However, it’s crucial to note that brain health research in humans is extremely limited at this time. The blood-brain barrier also makes it challenging to determine whether compounds from mangosteen can reach brain tissue in sufficient concentrations to exert meaningful effects.

Brain health is supported by multiple lifestyle factors including physical exercise, mental stimulation, social engagement, quality sleep, and a balanced diet rich in various antioxidants and anti-inflammatory compounds.

11. Enhances Digestive Health

Digestive health forms the foundation for overall wellness, as the gut is responsible for nutrient absorption, immune function, and even mood regulation.

Mangosteen is a good source of dietary fiber, providing about 3.5 grams per cup. Fiber is essential for regular bowel movements and helps prevent constipation by adding bulk to stool and promoting intestinal motility.

The fiber in mangosteen also acts as a prebiotic, feeding beneficial gut bacteria. A diverse and thriving gut microbiome is associated with numerous health benefits including better immune function, improved mood, and reduced inflammation.

Some traditional medicine systems have used mangosteen for digestive complaints, though scientific research in this area is limited. The anti-inflammatory properties of the fruit may potentially help soothe digestive discomfort, but more studies are needed.

For optimal digestive health, aim to include a variety of fiber-rich foods in your diet, drink plenty of water, stay physically active, and manage stress levels.

How to Select and Eat Mangosteen

Finding fresh mangosteen can be challenging depending on your location, as the fruit has a relatively short growing season and doesn’t transport as easily as some other tropical fruits.

Selecting Fresh Mangosteen:

If you’re fortunate enough to find fresh mangosteen, look for fruits with smooth, deep purple skin. The rind should feel slightly firm but give slightly when gently pressed. Avoid fruits with very hard rinds (underripe) or those with many cracks and dried areas (overripe).

How to Open Mangosteen:

The thick rind is inedible but surprisingly easy to remove. Hold the fruit in both hands and gently squeeze until the rind cracks, then pull the top half away to reveal the white flesh inside. Alternatively, use a serrated knife to score around the middle and twist the halves apart.

The white flesh inside is divided into segments, similar to an orange. These segments are soft, juicy, and can be eaten fresh. Be aware that some segments may contain small seeds.

Other Forms:

• Canned mangosteen: More readily available but often packed in syrup with added sugars. Rinse before eating if possible.
• Frozen mangosteen: A convenient option that retains most nutrients. Can be thawed for eating fresh or added directly to smoothies.
• Mangosteen juice: Available at health food stores and specialty markets. Check labels for added sugars and other ingredients.
• Mangosteen supplements: Sold as powders, capsules, or extracts. These provide concentrated doses of xanthones but lack the fiber and other nutrients found in whole fruit.

Culinary Uses:

Fresh mangosteen is delicious eaten on its own, but can also be:

• Added to fruit salads with other tropical fruits like mango, pineapple, and papaya
• Blended into smoothies for a unique flavor
• Used as a topping for yogurt or oatmeal
• Incorporated into sorbets or frozen desserts
• Paired with savory dishes in Southeast Asian cuisine

Potential Concerns and Precautions

Mangosteen is generally safe for most people when consumed as a whole fruit in normal food amounts. However, there are some considerations to keep in mind.

Blood Clotting:

Some research suggests that xanthones may affect blood clotting mechanisms. If you have a bleeding disorder or take blood-thinning medications, consult your healthcare provider before consuming large amounts of mangosteen or taking concentrated supplements.

Pregnancy and Breastfeeding:

There isn’t sufficient research on mangosteen supplement safety during pregnancy or breastfeeding. While eating the fruit in normal food amounts is likely safe, it’s best to avoid concentrated supplements during these times unless directed by your healthcare provider.

Allergic Reactions:

Though rare, allergic reactions to mangosteen are possible. If you experience itching, swelling, difficulty breathing, or other allergic symptoms after consuming mangosteen, seek medical attention.

Drug Interactions:

Mangosteen may interact with certain medications. If you take any prescription medications, especially those for blood clotting, blood pressure, or blood sugar control, discuss mangosteen supplementation with your healthcare provider.

Added Sugars:

Many commercially available mangosteen products, particularly canned varieties and juices, contain significant added sugars. Always read labels and choose options with minimal added ingredients when possible.

The Bottom Line

Mangosteen is a remarkable tropical fruit that offers both culinary appeal and potential health benefits. Its unique flavor profile and impressive nutrient density make it a worthy addition to a balanced diet.

The fruit’s standout feature is its high concentration of xanthones—powerful antioxidant compounds that have shown promise in laboratory and animal studies for supporting inflammation management, immune function, metabolic health, and cellular protection.

However, it’s important to maintain realistic expectations. While research is promising, many studies have been conducted in test tubes or animals using concentrated extracts rather than whole fruit. Human clinical trials are still limited, and more research is needed to confirm many of the proposed benefits.

Fresh mangosteen can be difficult to find and expensive, but frozen and canned options provide more accessible alternatives. If you’re interested in concentrated supplements, choose reputable brands and consult with a healthcare provider, especially if you have underlying health conditions or take medications.

Whether you’re drawn to mangosteen for its exotic flavor or potential wellness benefits, this “queen of fruits” can be a delicious and nutritious component of a varied, plant-rich diet. As with all aspects of nutrition, diversity is key—no single food is a miracle cure, but mangosteen certainly deserves a place among nature’s most interesting and beneficial fruits.

Try incorporating mangosteen into your diet as part of an overall healthy lifestyle that includes plenty of fruits and vegetables, regular physical activity, adequate sleep, stress management, and regular healthcare checkups. Your body will thank you for the variety of nutrients and plant compounds you provide.

Sources:

• USDA FoodData Central – Nutritional Database
• PubMed Central – National Institutes of Health Research Database
• NIH Office of Dietary Supplements
• Mayo Clinic – Health Information
• WebMD – Medical Information and Health Resources