Mango, “The king of the fruits,” is one of the most famous, nutritionally rich fruits. It is famous for its unique flavor and taste. It is most of the times labeled as “super fruits.”
It is native to South Africa, but today has become most cultivated fruits in tropics. It’s farming is distributed worldwide. The season of fresh mangoes lasts from April to august.
There are hundreds of varieties of mangoes, with the different shape, size, and taste. The internal fleshy portion is juicy, orange- yellow in color, containing numerous soft fibrils. Mangoes taste sweet with a mild tartness. A good quality mango has a pleasant and rich taste and least tartness.
Mangoes are widely used in different cultural cuisines. Sour, unripe mangoes are used to make chutneys, pickles or sauces. A cool, refreshing summer drink called aam panna is made from mangoes. Aamras is also a popular thick juice made of mangoes with sugar or milk. They are also used to make murabba (fruit preserves), amchur (dried and powdered unripe mango).
Mangoes are a good source of dietary fiber, vitamin B6, vitamin A and vitamin C. They are rich in minerals like potassium, magnesium, and copper. They are the best sources of astragalin, quercetin, and beta carotene. These are powerful anti- oxidants and degrade the free radicals present in the body. Mangoes are low in saturated fat, cholesterol, and sodium.
Consuming mangoes help to treat bleeding gums, prevents cancer, maintains blood pressure, keeps away from digestive problems, treats anemia, cough, nausea, premature aging, boost immunity, manages diabetes, and also helps in pregnancy.
Nutritional value per 100g
- Energy 250KJ
- Carbohydrates 15g
- Sugars 13.7
- Dietary fiber 1.7g
- Fat 0.38g
- Protein 0.82g
- Vitamin A 54 μg
- Beta carotene 640 μg
- Lutein-zeaxanthin 23 μg
- Niacin 0.669mg
- Pantothenic acid 0.197mg
- Vitamin B6 0.119mg
- Folate 43 μg
- Choline 7.6mg
- Vitamin C 36.4mg
- Vitamin E 0.9mg
- Vitamin K 4.2 μg
- Calcium 11mg
- Iron 0.16mg
- Magnesium 10mg
- Phosphorus 14mg
- Potassium 168mg
- Sodium 1mg
The peel and pulp of mango contain numerous phytochemicals, such as the triterpene, lupeol. These are under research for the effects they have on human body. A unique xanthonoid called mangiferin is known to be present in mango.
Health benefits of Mango
1. Regulates Blood Pressure
Mangoes are rich in potassium and magnesium. They also contain calcium, phosphorus, selenium, vitamin B6, niacin, folate, and thiamine. Mangoes work great for high blood pressure patients. These components help you to avoid diseases that are caused by deficiencies of these vitamins and minerals.
2. Prevents cancer
Mangoes contain powerful antioxidants astragalin, quercetin, and beta carotene that protect against colon, breast, blood, lung, mouth cancers. Antioxidants slow the oxidation process by killing free radicals present in the body.
Mango is also a rich source of fiber called pectin. It inhibits the action of a protein that trigger cancer cell growth. This reduces the risk of colon cancer. Lupeol present in mango protects against prostate cancer.
3. Helps to Gain Weight
Consuming mangoes can help you gain weight. So all the skinny people around, if you are working for gaining weight or eating tablets for that then just leave it. Eat these juicy mangoes and see the change. Starch in mangoes gets transformed into sugar that helps in gaining weight. It is seen that 150g of mango has around 86 calories,which are easily absorbed by the body. Milkshakes are the best drink for this.
4. Keeps digestion Healthy
Mangoes eliminate problems of indigestion and acidity. The digestive enzymes present in mangoes and the bioactive ingredients like esters, aldehydes present in mangoes enhance the appetite and promote efficient digestion.
5. Increase Blood Count
Consuming mangoes on a regular basis helps to treat anemia. Mangoes are rich in iron content. Iron works by increasing the formation red blood cells in the body, thus eliminating anemia.
6. Beneficial in Pregnancy
Mangoes are quite beneficial during pregnancy. The iron source is a must for pregnant women. So instead of iron tablets, enjoy tasty, juicy mangoes. The refreshing taste of mangoes also triggers your taste buds, which generally lose sensitivity during pregnancy.
7. Treat acne
Mangoes help to lighten skin color. Acne which is formed due to clogged pores of the skin are opened up by the mangoes, thus eliminating acne formation. You only need to apply mango pulp on your skin for 10 minutes and then wash off. You will observe the difference in few days.
8. Slow down Aging Process
Vitamin A and vitamin C aids to produce collagen proteins inside the body. Collagen protects blood vessels and the body’s connective tissues, thus slows down the natural aging process. Thus, mangoes act as an anti-aging food.
9. Improves Brain Power
Mangoes are rich in vitamin B-6, which plays an important role in maintaining and improving the brain’s function. Glutamine acid present in mangoes helps to improve the concentration and memory. Therefore, intake of mangoes makes you mentally strong and smart.
10. Boosts Immunity
Mangoes serve as a great choice to add into your regular diet. The beta-carotene content in mango is a powerful carotenoid. This element of mango works by enhancing the body’s immune system and making it unaffected to bacteria and toxins.
Beta-carotene, if present in an excess amount, gets transformed into vitamin A inside the body, which is another antioxidant and protects the body against the free radicals. Thus, helping you live a healthy life, free from diseases.
11. Helps in Managing Diabetes
Researchers reveal that mangoes help to normalize blood insulin levels. Boil mango leaves in water and soaks them overnight. Then consume the filtered concoction in the morning. This helps regulate the body’s insulin levels.
12. Improves Vision
The high amount of vitamin A, beta-carotene, present in mangoes aids in improving vision and also prevents night blindness. It also treats the problems of dryness in eyes.
13. Boosts Sex Drive
This sweet mango also adds sweetness to your life. The vitamin E content in mangoes triggers the activity of sex hormones and boosts your sex drive.
14. Maintains Cholesterol
Mangoes are rich in fiber, vitamin C, and pectin. These compounds along with mangiferin (present in mangoes only) help to lower bad cholesterol in the body.
The fiber content in mangoes also restricts the secretion of a hormone leptin, which produces fat cells. Vitamin B6 reduce the risk of strokes and heart attacks by controlling the levels of homocysteine, which is harmful to blood vessels. Polyphenol compounds prevent plaque formation and artery blockage.
15. Good for Hairs
The vitamin E present in mangoes helps to improve blood circulation of scalp and also enhance oxygen uptake by hair follicles. This promotes hair growth. Mango seed oil works excellent in promoting hair growth and long hairs. Oil is a good source of fatty acids, vitamins, and minerals, important for hair health.
Tips to Add mangoes into Your Diet
Well, when it comes to eating then you can just eat it by peeling it off. Who waits for cooking it and then eat it. But if you want to try different ideas for eating then here are some few-
- You can try mango kebabs. You just need to put mango cubes along with other fruits on the stick and then eat with yogurt.
- You can also try yummy mango smoothie. Blend mango with yogurt and enjoy the refreshing taste. You can also add other fruits if you wish.
- Another awesome dish, Mango Custard. Blend some mango pulp with cold milk and custard powder. Add some fresh cream with powdered sugar making a thick paste. Then heat some milk in a pan and add sugar. Then add the custard powder and milk mixture and stir till it becomes thick. Garnish it with some dry fruits and serve.
- Aamras, aampanna, aam murabba are the oldest dishes yet delicious. You can also make pickles, ice creams, fruit bars, sauces from mangoes and enjoy. Make the way your mom makes it, just like made in ancient times. gives you soothing taste.
- Some people are sensitive to mangoes. Mangoes contain small amount toxic resin urushinol that can cause dermatitis.
- Excessive eating of mangoes may increase the blood sugar levels. Thus, a diabetic patient must take care of this.
- Excessive eating can also lead to weight gain. This is for the people who have normal weight. Much eating of mangoes can make you overweight.
Mangoes are full of vitamins and minerals but you must take care while consuming. This is for both the people who are under medical supervision or healthy ones. Overeating can make your conditions go worse.
Take care and Remain healthy.