Mango (Seasonal fruit of India), Nutritive Value, Health Benefits And Recipes Using Mangoes
Mango (Mangifera indica)
A mango is sweetest fruit among other fruits produced by the tropical tree. It is the king of fruit. Indians have been cultivating this juicy fruit for more than 4000 years.
Spiritual, Hindus regard mango as the king of fruit and a symbol of prosperity and happiness.
Mangoes are a summer seasonal fruit in India. The mango season lasts from March to May.
It is cultivating south and south east Asia particularly in Tamil Nadu state, Salem district is well known place for mango in many varieties, here very famous variety named Malgova.
Mango is a National fruit of India and also of Pakistan and Philippines.
Mango tree is National tree of Bangladesh.
Every summer, the heady smell of mangoes ripening on trees and the velvety taste of home-made aamras bring happiness to countless Indian homes.
"Childhood memories for many Indians include precarious attempts to pick elusive mangoes, dangling enticingly from the branches of fruit laden trees"
Nutritive value of mango
Mango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy foetal growth and development.
One of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the daily value for vitamin C. This water-soluble vitamin aids your immune system, helps your body absorb, and promotes cell growth and repair.
According to the U.S. Department of Agriculture (USDA), One cup (165 grams) of fresh mango contains:
• 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
Health Benefits
Weight Loss
The mango flesh is filled with dietary fibres. Fibres induce a feeling of satiety.
Mangoes when eaten in moderation could also help in weight loss.
The phytochemicals in the mango skin act as natural fat busters.
On eating high-fibre fruits you feel full for a longer time, which prevents you from tucking in other high fattening snacks.
Diabetic
Mangoes are also rich in dietary fibres, which again helps regulate the blood sugar levels.
Foods with low glycemic index, makes sure the release of sugar in the blood is slow, and there is no sudden spike in the blood glucose levels.
The glycemic index of mangoes ranges between 41 to 60, with an average of 51. The value of 51 is on the lower end of the glycemic index scale. Foods that are less than 55 are consider to be low glycemic food, which is safe for diabetics to consume.
No evidence suggests that eating fresh mango leads to diabetes or is unhealthy for people with this condition.
Skin health
Mangoes are filled with skin-friendly vitamin C and Vitamin A, both of which are crucial for healthy skin and skin repair.
Gut health
Mango flesh contains prebiotic dietary fibre, which helps feed good bacteria in the gut. slow metabolism and other health issues.
Fibre in mangoes cleanses your gut that is overloaded with toxic substances.
Eye health
The powerful antioxidant helps improve vision, boosts overall eye health and even prevents age-related macular degeneration or loss of vision.
Mangoes are rich in beta-carotene that helps in the production of Vitamin A.
Immune booster
Mango contains up to two-third of the daily recommended intake of vitamin C. The powerful antioxidant helps boost immunity system.
particularly vitamin C, which aids immunity, iron absorption, and cell growth and repair.
Mango is packed with polyphenols, which are plant compounds that act as antioxidants to protect your body.
Antioxidants are important because they protect your cells against free radicals. These highly reactive compounds can damage your cells.
Mango has Kaempferol, rhamnetin, anthocyanins, mangiferin, gallic acid, benzoic acid, catechins, copper, folate, vitamin E, several B vitamins.
Recipes using mango
Instant raw mango pickle
This pickle is mostly using in Indian wedding. Main taste of this pickle is fresh crunchy bite and sour taste with spiciness. The aroma from this recipe is to induce you to eat and give mouth-watering taste.
INCREDIANTS
- Raw mangoes - 2 chopped to cubes with skin
- Salt according to your taste
- Gingelly oil - 11/2 tbsp.
- Mustard seeds - 1 tsp
- Some curry leaves
- Chilly powder - 11/2tbsp adjust according to taste
- Fenugreek powder - 3/4 tsp roast and grind
- Asafoetida - 1/2 tsp
RECIPE MAKING
- First wash mangoes and wipe dry.
- Cut mangoes to cubes with skin.
- Take cut mangoes in a bowl add chilly powder, salt and fenugreek seeds powder (Always add roasted fenugreek powder for pickles).
- Mix well.
- Heat oil (only use Gingelly oil because it is having many medicinal values and also gives adding taste to the pickle) in a kadai and add mustard seeds.
- When it splutters add Asafoetida powder and curry leaves add this to mango mix.
- Stir in well and serve.
Homemade ripe organic alphonso mango juice
Fig- Alphonso Mango
First clean with water and peal the skin with sharp peeler. Start at the bottom of each mango, and slice upwards towards the narrower end to remove the skin, keeping as much of the flesh intact as possible.
Chop these slices and scrapings into small pieces.
Blend until smooth. Add a splash of water or milk (dairy or plant-based) to thin out slightly into a creamy juice, if you like.
Serve the fresh juice immediately, or you can chill in the refrigerator.
I recommend that you do not add any additional flavorings to this recipe, to really let the mango shine.
However, eat mangoes with mouth bite mostly because you get all nutrients in actually in mango.
Enjoy this summer with mango🥭🥭🥭🥭🥭🥭…..
Nice vasu
ReplyDeleteThank so much makilan
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