Mango
Mangoes
are one of the most delicious and nutritious fruits in the world. They are
native to India and Southeast Asia, where they have been cultivated for over
4,000 years. They are also called the “king of fruits” because of their rich
taste, aroma, and color. The mango is a tropical stone fruit and member of the
drupe family. This is a type of plant food with a fleshy outer section that
surrounds a shell, or pit. This pit contains a seed.
Other
members of the drupe family include olives, dates,
and coconuts.
There
are many different kinds of mango. They vary in color, shape, flavor, and seed
size. Although mango skin can be green, red, yellow, or orange, its inner flesh
is mostly golden yellow.
But did you know that mangoes also have many health benefits?
Mangoes
are sweet, creamy fruits that have a range of possible health benefits. The
nutrients they contain may help boost eye, skin, and hair health and prevent
cancer and heart disease.
Here are some reasons why you should
eat more mangoes:
1. Mangoes are packed with nutrients
Mangoes are low in calories but high
in vitamins, minerals, and antioxidants. One cup (165 grams) of fresh mango
provides:
The Food
and Drug Administration (FDA)Trusted
Source and the Dietary
Guidelines for Americans, 2020-2025Trusted Source, a 165-g cup of raw mango provides.
Calories: 99
Protein: 1.4 grams
Carbs: 24.7 grams
Fat: 0.6 grams
Fiber: 2.6 grams
Sugar: 22.5 grams
Vitamin C: 67% of the Daily Value
(DV)
Copper: 20% of the DV
Folate: 18% of the DV
Vitamin B6: 12% of the DV
Vitamin A: 10% of the DV
Vitamin E: 10% of the DV
Vitamin K: 6% of the DV
Niacin: 7% of the DV
Potassium: 6% of the DV
Riboflavin: 5% of the DV
Magnesium: 4% of the DV
Thiamine: 4% of the DV
Vitamin C is especially important
for your immune system, iron absorption, and cell growth and repair. Copper and
folate are essential for pregnant women, as they support healthy fetal
development
2. Mangoes may help prevent certain
diseases
Mangoes contain powerful plant
compounds called polyphenols, which have antioxidant and anti-inflammatory
properties. Some of these polyphenols, such as gallotannins and mangiferin,
have been shown to protect against various types of cancer, such as lungs, breast,
colon, leukemia, neuronal and prostate cancer.
They may also help prevent diabetes,
obesity, and heart disease by modulating blood sugar levels, cholesterol
levels, and inflammation.
The
content of fiber, potassium,
and vitamins in
mangoes helps keep the arteries working and reduces the risk of heart disease.
Increasing potassium and decreasing sodium in the diet can
help reduceTrusted Source the risk of high blood pressure.
Additionally, the Skin
Cancer Foundation suggests that a diet rich in beta carotene content can help protect against skin cancer. Orange fruits and
vegetables, such as mangoes, contain beta carotene, which converts to vitamin A in the body.
Mangoes also support hair health, as they provide a good amount
of vitamin A & C. Substances that derive from vitamin A help
provideTrusted Source sebum, which moisturizes the hair.
Vitamin
A is also necessary (Trusted) Source for the growth of all bodily
tissues, including the skin and
hair.
Consuming
enough vitamin C supports the development and maintenance of collagen.
3. Mangoes promote healthy digestion
and gut health
Mangoes have enzymes that help break down protein and fiber that keep your digestive tract working efficiently. Fiber also helps lower your risk of heart disease and type 2 diabetes by regulating your blood pressure and blood sugar levels. Moreover, mangoes have prebiotic dietary fiber, which feeds the good bacteria in your gut and improves your gut health. A healthy gut is linked to better immunity, mood, skin health, and metabolism.
ResearchTrusted Source also suggests that vitamin A can boost
the action of the immune system against disease.
4. Mangoes are easy to eat and enjoy
Mangoes are versatile fruits that
can be eaten fresh or dried, raw or cooked, sweet or savory.
You can peel them and slice them
into cubes or wedges, or cut them along the seed and scoop out the flesh with a
spoon.
You can also blend them into
smoothies or juices, chop them into salads or salsas, puree them into sauces or
jams, bake them into cakes or pies, or cook them into curries or chutneys.
Muddling mangoes into a glass of lemonade, iced tea, or water
for a burst of fresh, fruity flavor
Can be added a few slices of frozen
mango to smoothies and combining them with pineapple juice, frozen
strawberries, and Greek yogurt for a sweet, tropical treat
Mangoes taste best when slightly chilled, if not eaten straight from the tree. One of the best ways to enjoy a fresh mango is by dicing it and eating it without any extra ingredients.
The possibilities are endless!
5. Mangoes are available all year
round
Mangoes are grown in tropical and subtropical regions around the world, which means they are available all year round in most places. However, their peak season is from April to June in India and from May to September in North America.
You can find hundreds of varieties
of mangoes in different shapes, sizes, colors, and flavors. Some of the most
popular ones include Alphonso, Honey, Haden, Francis, Kent, Keitt, Tommy Atkins, Ataulfo,
Kesar, and Chaunsa.
There are over 1,000Trusted Source different types of mango in the world, but not all of them are available commercially. They all grow in warm, tropical areas, such as India and Africa, but they have their own unique flavors and textures.
Here are six of the most popular mangoes around the globe.
Honey, or Ataulfo, mangoes are sweet and sour and have a tropical, peachy aroma. The small, flattened exterior reveals a vibrant yellow color when peeled away. Honey mangoes have very small pits, with a high flesh-to-seed ratio.
Honey mangoes are primarily grown in Mexico, Peru, Ecuador, and Brazil.
This sweet and fruity mango variety grows on small farms throughout Haiti. Its skin is bright yellow and has green overtones. The fruit has a soft, juicy texture.
Francis mango has one large brown pit.
The Haden mango variety has a sweet and sour flavor and a slightly bitter aftertaste. The medium to large oval-shaped fruit is bright red with green and yellow overtones. It also features small white dots.
The Haden mango variety is primarily grown in Mexico, Ecuador, and Peru. It is also grown in the United States in Florida.
Keitt mangoes are large and oval-shaped, with a tangy, citrus flavor and juicy flesh. They turn a medium green color when ripe and have thin seeds.
Keitt mangoes are mainly grown in Mexico, Ecuador, Brazil, and the U.S.
Kent mangoes originate in Florida and have a sweet, peachy flavor with hints of sour notes. The skin is a dark green and may have a patch of dark red blush over a small section of the fruit.
The large oval-shaped fruit has seeds surrounded by a thick woody case.
Originating in Florida, the Tommy Atkins mango is the most widely grown commercial variety coming into the U.S. The tart fruit is a dark red color and includes small hints of tropical fruit and citrus notes.
The Tommy Atkins mango is primarily grown in Mexico, Brazil, Ecuador, and Guatemala.
Every mango variety is different, but there is usually a color change in the fruit as it ripens. It also tends to soften and sweeten as it gets riper.
Here are some tips for storing mangoes:
People can store peeled and sliced mangoes in an airtight container for several days in the refrigerator. They can store cubed mangoes placed in an airtight container in a freezer for up to 6 months.
- Keep unripe
mangoes at room
temperature.
- Place them in a paper bag to speed up the ripening process.
- Once they are ripe, store them in the refrigerator to slow down the process of ripening.
- Store whole, ripe mangoes in the refrigerator for up to 5 days.
But wait a moment and known some Risks eating Mangoes
- rash
- swelling
- difficulty breathing
- hives
- swelling of the face or mouth
- wheezing
- fast, shallow breathing
- a fast heart rate
- clammy skin
- anxiety or confusion
- dizziness
- vomiting
- blue or white lips
- fainting or loss of consciousness.
People with an allergy to latex may haveTrusted Source a cross-reaction to mangoes.
This results from oral allergy syndrome, which is when a person has similar reactions to different potential allergens — including pollens, fruits, and materials such as latex — because the body recognizes them as being the same.
Symptoms can include a sensation of tingling, burning, or both on the lips, tongue, or throat, as well as swelling, within a few minutes of eating a mango.
People with an allergy to poison ivy or poison oak may also haveTrusted Source a reaction to mangoes. This is due to a substance called urushiol, which is present in trees that mangoes grow on.
Urushiol is the same substance that causes an itchy rash after skin exposure to poison ivy and poison oak.
In very rare casesTrusted Source, mango can cause a reaction similar to a poison ivy rash on a person’s face within hours. It lasts for several days. A mild reaction is not dangerous, but it can be uncomfortable.
Health experts call a severe allergic reaction anaphylaxis. Symptoms can begin within minutes of eating the fruit and include:
Anaphylaxis is a severe allergic reaction that can be life threatening. The symptoms develop suddenly and include:
If someone has these symptoms:
Some people may need more than one epinephrine injection. If the symptoms do not improve in 5–15 minutes, or they come back, use a second pen if the person has one.
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To test for allergies, a person should ask a doctor about a skin test or other allergy test. These can help the person understand their reactions.
If a test shows that an allergy is present, it can help the person avoid contact with or consumption of foods and products that trigger symptoms.
People should try to adopt a well-rounded, varied diet, which provides access to a broad range of nutrients, rather than focusing on the benefits of one particular fruit or vegetable.
Summary
Mango is rich in vitamins, minerals, and antioxidants, and it has been associated with many health benefits, including potential anticancer effects, as well as improved immunity and digestive and eye health. Best of all, it's tasty and easy to add to your diet as part of smoothies and many other dishes.
Is mango good for weight loss?
Mango may help reduce weight in those fighting with obesity. Being a good source of carotene, it may help improve vision. It may help improve digestion because of the presence of amylases which helps in the breakdown of foods. It may help in boosting immunity because of the presence of Vitamin A and C
What kind of fruit is mango?
drupe
Botanically, mango is a drupe, consisting of an outer skin, a fleshy edible portion, and a central stone enclosing a single seed – also called stone fruit, like a plum, cherry, or peach.
How many mangoes can we eat in a day?
Mangoes are good for health when you eat two to three in a day. A medium-sized ripe mango has about 135 calories. Let's say, you are eating 5 meals a day then you can replace one of your meals with 3 mangoes (400 calories). Boost your immunity & fight against infections with I-Immune.
Is mango a high sugar fruit?
Mangoes are a sweet fruit with high levels of natural sugar. They also contain fiber and a variety of vitamins and minerals, including vitamins C, A, E, and K, as well as a range of B vitamins. In addition, mangoes provide polyphenols, triterpene, and lupeol.
Why mango is called our national fruit?
Mangoes are the most cultivated tropical fruits and belong to the Mangifera indica species. Ans. As India's national fruit, it represents prosperity, abundance, and wealth in the country's image. Mango (Mangifera indica), often known as the King of Fruits, is India's national fruit.
Why are mangoes famous in India?
India is the land of Mangoes. This juicy fruit, rightly called the 'king' has some 1500 varieties growing in India. Each variety has a distinct taste, shape and colour. From the rose-red Gulab Khas or Sindhura to parrot beak shaped Totapuri, unique mango varieties reign the Indian markets.
Is mango or banana healthier?
Mango fruit is a good source of vitamins and contains slightly more vitamins than bananas. Mango is richer in vitamin C and vitamin A by 3 and 16 times respectively compared to bananas. Bananas are richer in potassium and magnesium. On the other hand, mango is richer in copper.
Is mango healthier than papaya?
Lush, delicious and bursting with nutritional goodness, mango is generally the go-to choice when looking to add a healthy burst of freshness to your diet. Mango is richer in folate, vitamin A and K compared to papayas, however, papaya has over 50% more vitamin C and is enriched with cold-busting properties.
What diseases can mango cure?
Some research suggests that they improve gut bacteria and help treat or prevent conditions like obesity, diabetes, heart disease, and cancer ( 5 , 6 ). Mangiferin, a polyphenol found in many plants but in especially high amounts in mango and mango leaves, is credited with numerous benefits
Which is the king of the fruits?
The southeast Asian plant Durian has been called the King of Fruits but, like Marmite, it sharply divides opinion between those who love the taste of its custard-like pulp and those revolted by its putrid smell.
Is mango the king of fruits?
Mango, the “King of Fruits,” is an economically important fruit in various parts of the world. In addition to its excellent tropical flavor, mangoes embody nutrition and make eating healthy and delightful sensory experience.
What is the benefit of mango skin?
Mango peels contain mangiferin, norathyriol, and resveratrol, which are powerful antioxidants that may help prevent or fight cancers including lung, colon, breast, brain, and spinal cord cancers. Mango peels also contain triterpenes and triterpenoids, which are plant compounds that help fight cancer and diabetes.
Can we eat mango at night?
Mangoes are safe to eat at night without causing any discomfort or problems to the body. They are packed with nutrients which help to maintain a healthy body. The sweet taste will not only satisfy your craving, but the nutrients in every bite will provide you with many health benefits.
Can eat mango on empty stomach?
The reason, you should not eat mangoes the first thing in the morning. Eat mangoes only after your breakfast or lunch.
Can diabetes eat mango?
The bottom line. Most of the calories in mango come from sugar, giving this fruit the potential to raise blood sugar levels — a particular concern for people with diabetes. That said, mango can still be a healthy food choice for people trying to improve blood sugar control.
Which fruit is sugar free?
Sugar Free Fruits
- Papaya. The papaya fruit has several health benefits associated with it. ...
- Cucumber. Cucumber fruit is popular during the summer season. ...
- Lemons. You can include lemons as a sugar free fruit option in your diet plan. ...
- Guavas. ...
- Watermelons. ...
- Avocado. ...
- Grapefruit. ...
- Strawberries & Blackberries.
Which country mango is best in the world?
So what are you waiting for? Grab a
mango today and enjoy its delicious taste and amazing benefits!
What is special about mango fruit?
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