Often referred to as the “queen of fruits,” mangosteen (Garcinia mangostana) is a small purple fruit native to Southeast Asia. Despite its modest size, this fruit is loaded with flavor and powerful health-promoting compounds. With a sweet-tart taste and a soft, juicy texture, mangosteen is more than just a culinary delicacy—it’s a nutritional treasure trove. Let’s explore what makes mangosteen so special and why it deserves a spot in your diet.
What Is Mangosteen?
Mangosteen is a tropical fruit about the size of a tangerine. It has a thick, deep purple rind and snow-white segments of pulp inside that resemble garlic cloves in shape but are much softer and sweeter in flavor. The fruit is often surrounded by a tough pericarp (rind), which protects the delicate inner segments. Mangosteen trees require a hot, humid climate and take several years to bear fruit, making them rare and expensive in non-native countries.
Known for centuries in traditional medicine across Thailand, Indonesia, and Malaysia, mangosteen has become a symbol of health and royalty. In fact, it was once so prized that Queen Victoria reportedly offered knighthood to anyone who could bring her fresh mangosteens.
Nutritional Profile of Mangosteen
Mangosteen might be small, but it offers a solid dose of essential nutrients per 100 grams:
- 73 calories
- 1 gram of protein
- 0.6 grams of fat
- 18 grams of carbohydrates
- 1.8 grams of fiber
- Vitamin C – 12% of the Daily Value (DV)
- Vitamin B9 (folate) – 15% DV
- Magnesium – 6% DV
- Potassium – 5% DV
- Manganese – 10% DV
In addition to these, mangosteen contains small amounts of B vitamins, calcium, iron, and copper.
Unique Compounds: Xanthones
What really sets mangosteen apart is its abundance of xanthones—powerful antioxidant compounds found primarily in the thick purple rind. These xanthones have been extensively studied for their potential anti-inflammatory, antimicrobial, and anticancer properties.
While the edible white flesh contains antioxidants and vitamins, the pericarp (rind) holds the highest xanthone concentration and is often used in powdered or extract form in health supplements.
1. Antioxidant Powerhouse
Mangosteen is exceptionally high in antioxidants, which help protect the body from free radicals—unstable molecules that damage cells and contribute to aging and chronic disease. Xanthones, particularly alpha-mangostin, are potent antioxidants that can help fight oxidative stress and reduce inflammation in the body.
Other antioxidants in mangosteen include Vitamin C, folate, and polyphenols, making it one of the most well-rounded antioxidant fruits available.
2. Anti-Inflammatory Effects
Inflammation is at the core of many diseases, from arthritis to heart disease. Studies have shown that xanthones in mangosteen inhibit the release of pro-inflammatory compounds such as prostaglandins and cytokines. Regular consumption of mangosteen or its extracts may help alleviate symptoms of inflammatory conditions like osteoarthritis and rheumatoid arthritis.
3. Supports Immune Function
With its vitamin C content and antimicrobial properties, mangosteen boosts the immune system naturally. Vitamin C stimulates the production of white blood cells, while the xanthones have shown activity against bacteria, viruses, and fungi.
In traditional medicine, mangosteen has been used to treat infections and wounds. Though modern medicine still requires further studies, preliminary findings suggest that mangosteen could support overall immune resilience.
4. Promotes Healthy Skin
Mangosteen is a natural ally for your skin. Its anti-inflammatory and antioxidant effects can help reduce acne, prevent premature aging, and protect against UV-related damage. Some skincare products now include mangosteen extract due to its ability to neutralize free radicals and support collagen synthesis.
Its anti-bacterial properties can also help treat skin infections and reduce breakouts.
5. May Aid in Weight Loss
Although not a miracle weight-loss food, mangosteen may contribute to a healthier metabolism. Some studies suggest that xanthones can inhibit fat cell formation and improve insulin sensitivity. Its fiber content also helps promote satiety, making you feel fuller for longer and reducing the tendency to overeat.
In animal studies, mangosteen supplementation led to reduced body weight gain and fat accumulation. While human studies are still limited, the results are promising.
6. Helps Regulate Blood Sugar
Mangosteen may help control blood sugar levels thanks to its fiber and xanthone content. Xanthones have been shown to improve glucose metabolism and reduce insulin resistance in animal studies. In humans, mangosteen extract supplementation has been associated with lower fasting blood sugar levels in people with obesity or type 2 diabetes.
7. Cardiovascular Support
Mangosteen’s antioxidant and anti-inflammatory properties also extend to heart health. Xanthones help reduce LDL (bad) cholesterol oxidation—a key factor in the development of atherosclerosis. Potassium supports healthy blood pressure, while fiber can aid in reducing cholesterol levels overall.
Regular consumption of mangosteen may help protect blood vessels and improve circulation, lowering the risk of heart disease.
8. May Have Anticancer Potential
Several lab studies have examined the effects of xanthones on cancer cells. These compounds appear to inhibit the growth of various cancer cell types, including breast, liver, and colon cancers. Xanthones can trigger apoptosis (programmed cell death) in abnormal cells and stop tumor cells from spreading.
It’s important to note, however, that these studies are mostly in vitro or in animals, and more clinical trials are needed to confirm these effects in humans.
How to Eat Mangosteen
Eating mangosteen is simple once you know how to open it. Use a sharp knife to gently cut around the equator of the fruit, being careful not to slice too deep. Twist the two halves apart to reveal the juicy white segments inside. Remove the segments with a spoon or your fingers. Some segments may contain seeds.
The rind is not typically eaten fresh due to its bitterness and tough texture, but it is often dried and ground into powder for supplements or brewed into herbal teas.
Fresh vs. Supplement: What’s Better?
While fresh mangosteen offers a delicious and natural way to enjoy the fruit, supplements made from the rind or whole fruit extracts offer higher concentrations of xanthones. If your goal is general wellness and enjoyment, fresh mangosteen is ideal. If you’re looking for therapeutic effects—especially anti-inflammatory or antioxidant support—a supplement might be more effective.
Precautions and Side Effects
- Allergic reactions: Though rare, some individuals may be allergic to mangosteen.
- Interactions with medications: Mangosteen extracts may interfere with blood-thinning medications or blood sugar-lowering drugs. Consult your doctor before use.
- Pregnancy and breastfeeding: There is not enough reliable information about the safety of taking high doses of mangosteen during pregnancy or breastfeeding.
Environmental Impact and Sustainability
Mangosteen trees require specific climate conditions and take years to mature, making commercial cultivation a slow and labor-intensive process. However, they are usually grown using sustainable practices in rural Southeast Asian communities. Supporting mangosteen production can contribute to local economies and biodiversity when harvested responsibly.
Why Mangosteen Deserves Its Crown
Mangosteen isn’t called the “queen of fruits” for nothing. With its rich flavor and extraordinary health benefits, it combines gourmet appeal with potent nutrition. From supporting the immune system and fighting inflammation to aiding in weight loss and promoting radiant skin, mangosteen is a tropical treasure with wide-reaching wellness applications.
Whether you enjoy it fresh, in juices, or as an extract supplement, mangosteen offers something for everyone. Its rarity only adds to its charm, making every bite a royal experience.