06/07/2021
MANGO the miracle fruit.
Mango is one of the best delicious tropical Fruit. It is also called the king of fruits due to its extravaganza and rich taste. Mango is a lavish summer treat.
Mango Nutritional Fact
The nutritional composition of mango pulp depends on the type, maturity, production of the region, the locality and, climatic conditions.
In 100 gm of Mango provides 60 kilocalories(kcal). It contains over 20 minerals, vitamins, and, antioxidants, making it a super healthy food. It contains only 1%fat which makes it ideal for low-fat diets and weight loss plans. It is low-sodium fruit.
Let's look into mango's benefits and nutritional facts. It is a rich source of water-soluble vitamins like vitamin c, folate, vitamin B5, vitamin B6.it is a good source of dietary fiber. It is one of the best fruits as it also contains fat-soluble vitamins such as vitamin A, E, AND K.
It has loads of potassium, magnesium, manganese, copper, and other minerals. It is also rich in Anti-oxidants which neutralize free radicles in our body. Mango consumption also provides small amounts of other minerals such as calcium, iron, phosphorus, zinc boron, and selenium.
Important Point: Nutritional composition of mango depends on size, climate, and region.
The question is if mango is super nutrient-dense why people are so struck with fear by mangos?
Due to fructose, naturally occurring sugar in fruits, makes it sweet and keeps weight watchers and diabetics away.
The Carbohydrate type and content of the mango depends on its stage of maturity. Unripe mangos contain starch and pectin whereas, ripe mango is a source of glucose, fructose, and sucrose.
Mango and effect on blood sugars.
Fresh mango glycemic index is 55, a low GI, bordering on moderate. However, mango is not always low to moderate glycemic index food. Its normal to vary about 5 to 10 points on the glycemic index. However, mango is not always a low-glycemic fruit. Some mangoes are higher on the glycemic index scale up to 56 even 60.
Important Point: The Glycemic index varies 5 to 10 points.
How to Eat Mango?
The best way to take the mango is to eat fresh and make sure that the mango is taken into the right portion size, which is ¾ cup.
The portion of protein foods should be added with mango to reduce the glycemic load. The super-rich fruit should not be taken as sugar-loaded smoothies, milkshakes, and amras/sherbets. mango will be harmful if taken as dessert which contains creams and sugars. Mango as a whole and fresh itself is a dessert due to its rich flavor. It should be taken as mid-meal or supper. Do not take after the meal as it will increase the glycemic load.
Important Point: Carefully consider portion size
Include protein food source
BENEFITS OF MANGO
-Vitamin C in mangos increase immunity and reduce oxidation of free radicles.
-Folate in mango is essential in the generation of red blood cells results in anemia prevention.
-Vitamin b complexes ensure better utilization of energy thus decreasing tiredness and fatigue.
-Mango makes skin shiny, glowing and firm as antioxidants and vitamin play role in collagen synthesis, a protein which keeps your skin firm.
-Vitamin C in Mango prevents a deadly condition called scurvy in which abnormal bleeding occurs.
-Anti-Oxidants in Mango prevent cardiovascular disease
-It prevents a certain type of infection
-Phytochemicals in Mango possess anti-cancer properties.
-High potassium and low sodium profile make it the best fruit choice for hypertensive patients
-Phytochemicals like flavanol and flavonoids in mango act as anti-inflammatory agents.
-Rich in soluble and insoluble fiber makes it best for constipation and aids in digestion
-Soluble fiber and antioxidants act as lipid-lowering agents.
In herbal medicines, mango is a detox agent. It is used in anemia, liver cleansing, disease of the intestine, constipation, and disease of the nervous system, It is used in Folk medicine as an anti-aging ingredient and for eye health.
Mango is a summer treat, everyone who is healthy or with certain health issues can enjoy the mango treat by taking in moderation and get loads of health benefits.
REFERENCES:
1-USDA Food Composition Table
2-Diets with High or Low Protein Content and Glycemic Index for Weight-Loss Maintenance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3359496/
3-Nutritional Composition and Bioactive Compounds in Three Different Parts of Mango Fruit
Int. J. Environ. Res. Public Health 2021, 18, 74
