In India, people welcome the summer season despite the scorching heat just to enjoy the delicious summer fruit- mango. Mangoes are found in abundance only in the summer season. It is a well-liked fruit and hence it is also known as the ‘King of fruits’. In the Hindu Vedas mango is considered to be the food of the gods.
Mangoes are rich in nutrients. It is an excellent source of vitamins, minerals and antioxidants. It also contains traces of magnesium, manganese, selenium, calcium, iron, and phosphorus which are very important for our body. It is high in energy and beta carotene that is an important antioxidant that helps to prevent major illnesses like cancer and tuberculosis.
Well known nutritionist Shamika Kulkarni says, “Mango is high in carbohydrates and is a pulpy fruit. The benefits of mango for diabetics are still not established. Diabetics need to control and monitor their carbohydrate intake to maintain blood sugar level but considering the nutritive value of mango, diabetics can surely have mango in moderate amounts. Mango lassi (without additional sugar) is also a healthy choice and is recommended for diabetics.”
Mango is a gift of nature in the summer, not only for its delicious taste but also for its numerous health benefits.
Team Medimanage suggests various health and nutrition benefits of eating mangoes:
Mangoes contain vitamin A and E which are good for the eyes. Shamika Kulkarni says, “100 grams of mango provides 25% of recommended daily levels of vitamin A that is important for good vision.”
Eating mangoes regularly helps to prevent dryness of the eye, night blindness, softening of the cornea, refractive errors, itching and burning in the eye.
- Keeps blood pressure under control
Mangoes are abundant in minerals like potassium and magnesium and also contain traces of elements like copper. The high potassium content helps to keep blood pressure under control.
Mangoes are a good source of vitamin A and E. They help in relieving clogged pores of the skin. Eating mangoes regularly makes the skin soft and shining and also offers a clearer complexion.
Mangoes contain digestive enzymes that help to break down proteins and helps indigestion. The digestive enzymes also help to combat poor digestion and acidity. Mango also contains high amount of fibre that helps to prevent constipation.
Mangoes are a very good source of vitamin-B6 (pyridoxine) that helps in lowering of homocysteine levels which in turn minimises the possibility of development of cardio vascular diseases.
This fruit has high levels of vitamin C. They help in better iron absorption and hence are beneficial to individuals suffering from anaemia.
Mangoes help to develop concentration among children. They contain glutamine acids that keeps the cells active and boosts memory.
The vitamin E present in mangoes helps to regulate sex hormones and boosts sex drive.
Mango can be a good choice for people looking at weight gain because of its high nutritional value. A 100 grams of mango contains about 75 calories, hence it beneficial for people who wish to gain weight.
Shamika Kulkarni suggest, “Mango is a rich source of carbohydrates and can be combined with milk to add the protein source and can be had as milkshake which can make a complete nutritious and healthy mid-meal during the day especially for weight gain.”
The phenols in mangoes such as fisetin, astragalin, gallic acid, quercetin, as well as abundant enzymes have cancer preventing capacities. Mangoes also contain soluble dietary fibre pectin. It has been studied that there is a strong link between eating lots of fibre and a lower risk of cancer of the gastrointestinal tract.
Shamika Kulkarni says, “Mango is an excellent source of Vitamin A, C, E and flavonoids like beta -carotene, alpha-carotene, and beta-cryptoxanthin. These antioxidants are found to lower the possibility of cancers”
Choose the best mangoes.
Choose the mangoes that are firm but yield to slight pressure. While choosing mangoes, it is important to check that the skin is unbroken and the colour is changing from green to yellow, orange or red.
To ripen a tender green mango, you can place the unripe mangoes in a paper bag with a ripe mango. Do not buy mangoes that have too many black spots as it is an indication that the fruit is over ripe.
Although mango is a summer fruit, it is important to store them in a cool place for a longer shelf life.
Shamika Kulkarni says, “You can store mango through the whole year in the pulp form. Freezing the pulp or freezing cubes of mango at home can make the mango consumption possible even when not available fresh and maintain the nutritional value more than the processed and canned pulps.” She adds, “In India, mangoes are also stored in the form of pickles, jam, marmalades, chutneys, and morabbas.”
Mangoes can be eaten both raw and ripe as they have similar nutritional values. So guys, enjoy the summer season and mangoes the healthy way!