MANGOES, ITS HEALTH BENEFITS AND ITS BENEFITS: In some parts of the world, mango (Mangifera indica) is called the “king of fruits.” It’s a drupe, or stone fruit, which means that it has a large seed in the middle.
Mango is native to India and Southeast Asia and has been cultivated for over 4,000 years. There are hundreds of types of mango, each with a unique taste, shape, size and colour. This fruit is not only delicious but also boasts an impressive nutritional profile.
In fact, studies link mango and its nutrients to health benefits, such as improved immunity, digestive health and eyesight, as well as a lower risk of certain cancers.
Here’s an overview of mango, its nutrition, benefits and some tips on how to enjoy it.
NUTRITIONAL INFORMATION OF MANGOES
Mango is a nutritionally rich fruit. It is a good source of various vitamins and minerals. According to the United States Department of Agriculture (USDA), one cup (165 g) of sliced mango contains:
Energy – 99 kcal
Protein – 1.35 g
Carbohydrate – 24.7 g
Dietary Fiber – 2.64 g
Fat – 0.627 g
Sugars – 22.5 g
Folate – 71 mcg
Vitamin C – 60.1 mcg
Calcium – 1.2 mg
Iron – 0.264 mg
Sodium – 1.65 mg
Potassium – 277 mg
The fruit also contains nutrients such as vitamin A, riboflavin, niacin, magnesium, manganese, and phosphorus.
HEALTHY REASONS TO EAT MANGOES
The vitamins, minerals, and antioxidants in mangos can provide important health benefits.
- Helps in maintaining cholesterol level
Mangoes contain high level of vitamin C, fibre and pectin making it a perfect fruit that helps in controlling high cholesterol level.
- Aids good digestion
The enzymes in mangoes help in breaking down protein content in the body. Enriched with fibre, mangoes aid good digestion and prevent many stomach related diseases.
- Contains high iron content
The high iron content in mango is a natural remedy for anemic people. Also, women should eat mangoes to increase iron level and calcium content in their bodies.
- Help in strengthening immune system
Mangoes also contain vitamin C, A and other different kinds of carotenoids. All these essential nutrients are beneficial for your immune system keeping it strong and healthy.
- Helps in regulating diabetes
Eating mango leaves are great to regulate diabetes. So, people suffering from diabetes should boil 5-6 mango leaves in a vessel. Soak it overnight and drink the filtered decoction early in the morning. Also, mango has a low glycemic index, eating mango in moderation will not increase your blood sugar level.
- Prevents Cancer
Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers.
- Helps Fight Heat Stroke
Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm from overheating. From an ayurvedic viewpoint, the reason people often get diuretic and exhausted when visiting equatorial climates is because the strong “sun energy” is burning up your body, particularly the muscles. The kidneys then become overloaded with the toxins from this process.
- Promotes Healthy Sex
Mangoes are a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts does help.
· May Treat Anemia
Mangoes contain iron. They may help individuals and pregnant women with anemia when taken along with other iron-rich foods.
The vitamin C in mangoes can help with the proper absorption of iron in the body.
· May Promote Liver Health
Consumption of mangoes may enhance liver function. Some anecdotal evidence suggests that unripe mangoes may help in treating liver disorders. However, research is very limited to prove this claim.
- Heart health
Mangos are also helpful for supporting your cardiovascular system. They are a great source of magnesium and potassium, both of which are connected to lower blood pressure and a regular pulse. Furthermore, mangos are the source of a compound known as mangiferin, which early studies suggest may be able to reduce inflammation of the heart.
FUN WAYS TO EAT MANGOES
AS A SNACK
Mango Kabobs: Put a mango cube or two on a toothpick dip in yogurt and enjoy!
Mango Ice pops: Puree fresh cut mango in a blender or food processor. Pour into ice cube trays, stick in a Popsicle stick or toothpick and freeze. Voila! Mango ice pops!
Mango Bites: Press mini cookie cutters shaped like hearts, stars, circles or squares into wide slices of mango. Bite-sized mango shapes!
Mango Breakfast Confetti: Scatter diced mango bits over waffles or pancakes.
Mango Breakfast Smoothie: Make a yummy smoothie by mixing mango with low-fat yogurt and ice cubes in a blender.
Mango Roll Ups: Slice mango into thin strips and roll up with a slice of deli meat, such as ham or turkey.
Mango Splash: Give any meal some colour with fresh, bright yellow/orange mango. Drizzle mango puree over grilled or sautéed chicken, pork or fish. Toss mango chunks into a fruit salad or a green salad.
Mango Maniac: Mix chopped mango with vanilla frozen yogurt. Scoop into a ball, top with mango puree, and garnish with mango chunks skewered on toothpicks.
JUST FOR FUN
Mango Mash: It’s fun. It’s messy. It’s a blast. It’s how kids all over the world eat mangos. Take a ripe mango that’s slightly soft. With enough pressure to mash the mango’s insides but not so much that you break the skin, start squeezing and rolling the mango until it feels like the flesh inside is broken down. Have someone cut off the tip top of the mango and then suck out the pulp and juice. It’s like drinking a mango smoothie with nothing but pure mango flavour.
Note to Adults: This is a fun way to get your kids to eat their important fruit servings, but use caution if your kids are super-sensitive to poison ivy as there might be a slight reaction from the mango skin. If you’re concerned they may have a reaction, peel back the skin where they will drink the juice. Most people who are allergic to mango skin can still enjoy the yummy mango flesh.