Mango is one of the most popular fruits available in India during the summer season. It is the succulent, fragrant fruit of the evergreen Mangifera indica tree.
The fruit consists of an outer skin and a fleshy edible part enclosing a seed. Known as the ‘King of Fruits’, the juicy and delicious mango is a tropical fruit that comes with many potential health benefits.
Sweet and creamy mangoes are highly popular across the world due to their immense health benefits as well as delicious taste. Depending on the country or region of cultivation, mangoes are also known as Mango, Manga and Mango.
The color of the fruit plays a major role in differentiating between ripe and unripe mangoes. Fully ripe mangoes are slightly soft to touch and have a sweet and rich aroma. While choosing mangoes from grocery stores, experts say that always choose mangoes on the basis of touch and aroma.
Moving on, in this post we will discuss the health benefits of mango, its nutritional value and facts along with the best ways to consume the tropical fruit.
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Nutritional value of mango and calories
Mangoes are rich in enzymes which are believed to benefit us to a great extent. Mango is a rich source of fiber and people have been consuming it for centuries to reduce the symptoms of hemorrhoids, constipation and irritable bowel syndrome.
According to a research published in the journal Comprehensive Reviews in Food Science and Food Safety, it has been said that the antioxidants, minerals, dietary fiber and vitamins in mangoes have a positive effect on eliminating degenerative diseases including heart conditions and some cancers.
Also, people who undergo strenuous activities such as bodybuilding, HIIT training or any other physical activity are advised to eat mangoes as the potassium content in the fruit helps to make up for the damage caused by the body during such activities. does.
The following nutrients can be obtained from 1 cup of chopped mango (165 grams) –
- Calories – 122
- Protein – 1.0 g
- Carbohydrates – 27.9 grams
- Fat – 0.7 g
- Fiber – 3.3 grams
7 Proven Health Benefits of Mango
Consuming mango can help keep the body strong and safe in many ways. Here’s an overview of mango and the health benefits it offers.
1. Mango has anti-cancer properties
Mangoes are rich in high amounts of soluble dietary fiber called pectin which can help in lowering cholesterol. Pectin is known for its anticancer properties which have shown positive results in preventing the growth of prostate cancer.
An experiment by The Institute for Food Research found that pectin binds with galectin 3, a protein that plays an important role in all stages of cancer. A study by The European Prospective Investigation of Cancer also indicated a strong link between the tropical fruit and a reduced risk of prostate cancer.
2. Helps in Mango Digestion
The dietary fiber in mango can help regulate digestion.
The digestive enzymes in mango help the gut bacteria and allow for natural and efficient digestion. The bioactive substances present in mango such as aldehydes, terpenes and esters contribute to increased appetite while improving the functioning of the digestive system.
3. Mango promotes healthy weight gain
If gaining weight is part of your fitness goal, then consuming mangoes can help you in this process. According to health experts, consuming mango and mixing it with other dishes like salads, shakes etc. is one of the easiest ways to gain healthy weight.
One cup of chopped mango contains more than 100 calories which the body can easily absorb.
Fruits contain abundant starch which breaks down into sugar, aiding in weight gain.
4. Common Healthy Pregnancy Foods
One of the biggest health benefits of mango is that it is rich in iron, which is essential for the health of a pregnant woman.
Mangoes contain all the essential nutrients and vitamins needed for a healthy pregnancy. Mango serves as healthy yet tasty dietary supplement for pregnancy.
It not only provides essential nutrients to the mother and the unborn child but also ensures that pregnant women have less appetite.
5. Helps in treating common anemia
People suffering from iron deficiency are prone to anemia. When the number of red blood cells in the body is low, the blood cannot carry enough oxygen to the tissues and other organs.
This makes a person feel tired and tired all the time. Consuming mangoes regularly can help in increasing healthy red blood cells in your body which ultimately helps in carrying oxygen to the tissues and other parts of the body.
6. Mango has anti-aging properties
Tropical fruits are a rich source of essential vitamins like vitamins A and C which play an essential role in the production of collagen.
Collagen is a protein that is essential for keeping skin cells healthy. It helps protect the body’s connective tissues and blood vessels, increasing skin radiance, increasing elasticity, and slowing the natural aging process.
Eating mango can increase the production of collagen protein in the body which will give you youthful looking skin and remove any blemishes from the skin.
7. Helps to manage mango diabetes
Despite its high sugar content, researchers have uncovered that mango can positively affect people with diabetes.
According to research published in the Journal of the Science of Food and Agriculture, it was said that mangoes contain dietary fiber, polyphenols and carotenoids that can be therapeutic for individuals suffering from diabetes.
Eating a piece of mango or two a day as a morning snack can be a healthy and safe option. However, if you have diabetes, you should ask your doctor before adding mango to your diet. This is because some medicines can react with the fruit and cause problems.
best ways to consume mango
By the way, most people like to eat mango raw. Some people put the fruit in the fridge for a few hours before cutting it into fresh slices and mixing it with a salad. However, there are a few recipes – the easy ones – that will take your mango eating experience to the next level.
In this part, we will show you how to make –
1. Corn and Raw Mango Salad
This recipe can be easily made at home and enjoyed with friends and family.
- Raw Mango – 1 (chopped)
- Corn kernels – 1 cup
- Green onions – 3 tbsp (chopped)
- Onion – 1 (chopped)
- Red capsicum – half
- Cherry Tomatoes – 6 (Normal tomatoes are good too)
- Parsley – 1 tsp
- cilantro leaves – 1 tbsp
- Celery stalk – peeled and chopped
- Whereas black pepper powder – 1 tsp
- Black salt – 1/2 tsp
- Olive oil – 1 tbsp
- Lemon juice – 1 tbsp
- black olives – 7 or 8
- Basil leaves – 4
- Boil some water, add some salt to it and blanch the corn in it. Make sure it is not over cooked
- Filter it well and keep it aside
- Take all the vegetables and mangoes and cut them into maize size or a little bigger
- In a salad bowl, mix the herbs, mango and corn thoroughly.
- Add olive oil and lemon juice to the ingredients and mix well
- Add little black salt and white pepper powder and mix well again
- Garnish with coriander leaves (optional)
2. Mango Chia Seed Pudding
- Mango Pulp – 1 cup
- Chia seeds – cup (75 grams)
- Coconut milk – 1 cup
- Chopped Mango – cup
- Put chia seeds, coconut milk and puree mango in a bowl and whisk together.
- Then add sliced mango to it and mix it in, save a few pieces to use for the topping.
- Keep this mixture in the fridge for 15 minutes and then take it out and stir and then keep it again in the fridge for 15 minutes.
- Spoon into four serving glasses, top with remaining chopped mango pieces and serve.
There is a reason why mango is called the king of fruits. It is rich in nutrients and provides significant health benefits to people. If you want to boost your health with healthy food, then you must include mango in your diet. Mangoes contain all the essential nutrients and minerals needed to keep your body active on a daily basis.