Mangoes reign the fruit kingdom. Did you ever know that these delicious fruits are great in nutritional value too? Read on to know everything that matters about these sugary tangy balls of joy.
Mangoes are tasty summer fruits that are full of nutrients and make for a wonderful mid meal snack. They are high in calories but low on fat that makes them suitable for those who want a healthy weight gain.
They are one of those super fruits which are extensively used for making recipes ranging from milkshakes, juices, jams and jellies to desserts, curries, pickles and chutneys (sauces) in both their raw and ripe forms. Not just this, mangoes are dried and added to dishes for a tangy taste. Also, mango leaves form an important part of the Indian religious ceremonies. All in all, mangoes make for an integral component of Indian diet and lifestyle.
These juicy-pulpy fruits come in various varieties. As a matter of fact, India is home to 1500 varieties of mangoes and produces 50% of the world mango production.
Mangoes have a high nutritional value. They are a storehouse of various vitamins, minerals and carbohydrates. Let’s have a look at the nutrition provided by a typical serving of 100gms of the fruit.
MANGO NUTRITION CHART |
|
| Amount per 100 gms | |
| 60 – 65 Calories | |
| Carbohydrates | 15 gms |
| Proteins | 0.80 gms |
| Fats | 0.40 gms |
| Sugar | 14 gms |
| Vitamins | Vitamin C (Major) |
| Vitamin A, B, E, K (Minor) | |
| Minerals | Magnesium, Potassium (Major) |
| Calcium, Iron, Zinc (Minor) | |
The Benefits
- Mangoes have anti-ageing properties due to the presence of Vitamin A and C that help in collagen production in body. Collagen helps in maintaining skin’s elasticity.
- Application of mango pulp and peel is also, very good for the skin. They help in preventing acne, inflammation, remove dead skin cells and reduce spots and blemishes.
- Mangoes help in improving concentration, memory, regulating mood, fighting depression etc.The credit goes to the presence of nutrients like Vitamin C, Bs(Folate and Pyridoxin) and Zinc.
- Mango consumption ensures an intake of Vitamin A and C that help boost immunity.
- Mango intake promotes healthy weight gain as they have good calories which are easily absorbable by body.
- They are fibrous and have enzymes that aid in digestion.
- Since they contain Vitamin C, potassium and fibre, mangoes can help reduce High blood pressure and bad cholesterol levels in the body. Thus, lowering the heart disease risk.
- Studies suggest that mangoes can also help in lowering cancer risk.
- Availability of nutrients like Iron and folate make them a perfect snack during pregnancy.
- Traditionally, raw mangoes are used to prepare recipes/drinks that produce a cooling effect in the body and help fight the intense summer heat.
- Eating raw mangoes can help treat liver disorders since they increase bile secretion and fight against any bacterial infections in intestines.
The Side Effects
- Too much mango consumption can increase the body’s sugar level.
- Mangoes that are artificially ripened (using calcium carbide) can cause rashes, numbness and tingling sensation in body.
- Mangoes will not be an aid if you are trying to loose weight.
- Mangoes in excess can lead to diarrhea because they have a lot of fibre.
- Eating too much can also cause acne, heat boils and rashes since mangoes can cause heat in the body.
Best Time to Eat
Best food to replace midday snacks
Recipes
Jams, Jellies, Juices, Sauces, Desserts, Curries, Sweets, Pickles
