Mango are juicy stone fruit (drupe) from numerous species of tropical trees belonging to the flowering plant genus Mangifera, cultivated mostly for their edible fruit. Not to be confused with a tropical American hummingbird going by the same name, the mango is an oval-shaped, creamy, juicy and fleshy tropical fruit — actually a drupe or stone fruit, which has a characteristic outer fleshy part surrounding a shell (pit or stone) with a seed inside. Coconuts, cherries, plums, peaches, olives and dates are also drupes.
With a flavor often described as a cross between a peach and a pineapple — and like the benefits of pineapple, providing well over 20 vitamins and minerals — the mango is the fruit of a large evergreen that grows almost exclusively in the tropics and sub-tropics. Mangoes can vary in skin color — from green to red or yellow to orange — but the inner flesh of the mango is typically golden yellow.
Mango seeds traveled with humans from Asia to the Middle East, East Africa and South America in approximately 300 or 400 A.D. and were first cultivated in Malaysia, Eastern Asia as well as Eastern Africa, but Portuguese explorers introduced mangoes to the people of Africa and Brazil.
| Amt. Per Serving |
% Daily Value* |
|
|---|---|---|
| Calories | 65 | |
| Calories from Fat | 2 | |
| Total Fat | 0 g | 0% |
| Saturated Fat | 0 g | 0% |
| Trans Fat | ||
| Cholesterol | 0 mg | 0% |
| Sodium | 2 mg | 0% |
| Total Carbohydrates | 17 g | 6% |
| Dietary Fiber | 2 g | 7% |
| Sugar | 15 g | |
| Protein | 1 g | |
| Vitamin A15% | Vitamin C | 46% |
| Calcium1% | Iron | 1% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Mango
Cures Anemia & Helps in Pregnancy
Mangoes are rich in iron, which makes them beneficial for people suffering from anemia. A regular, moderated intake can help eliminate anemia by increasing the red blood cell count in the body.
Mangoes are also very beneficial for pregnant woman, since the iron requirements during pregnant is extremely essential. Doctors often prescribe iron tablets during pregnancy, but instead of supplementation, you can enjoy a healthy iron-rich diet with juicy mangoes. The taste buds during pregnancy usually lose some of their sensitivity, so mangoes will surely prove to be the delight of your day, for more than just its health benefits.
Cures Acne
Perhaps you are surprised to know that mangoes are closely related to skin health. Other than bringing a healthy glow to your face, they also help to lighten skin color. You can easily enhance your beauty by including this tasty fruit in your diet on a regular basis.
Slows the Signs of Aging
Mangoes contain high amounts of vitamin A and vitamin C, which both help to produce collagen proteins inside the body. Collagen helps to protect blood vessels and the body’s connective tissues, thereby slowing down the skin’s natural aging process. Therefore, mangoes can rightly be called an anti-aging food. Dietary supplementation is the best way to restore your youth in a natural and delicious way.
Brain Boost
Filled with Vitamin B6, mangoes provide an incredible supply of brain food. B6 is vital to maintain healthy brain function, mood, and sleep cycle.
Decreased Risk of Cancer
The nutrients and antioxidants in mangoes make them a weapon against cancer, especially breast and colon cancers. Mangoes contain various antioxidants, such as beta-carotene, which protect the body against colon, breast, leukemia and prostate cancers.
Improved Digestion
The enzymes within this nutritious fruit aid in the breakdown of proteins, while high fiber and water levels help maintain regularity.
Enhanced Bone Health
By providing higher levels of vitamin C & increasing calcium absorption, bones grow much stronger with regular ingestion of mangoes. Vitamin C also promotes the production of osteoblasts, which are bone-building cells, and also encourages the production of collagen.
Decreased Risk of Obesity & Diabetes
Eating this fruit can improve blood sugar, lipids, and insulin levels by lowering blood sugar levels in diabetics and obese adults.
Decreased Risk of Heart Disease
High fiber & potassium and low sodium levels help to increase heart health and lower overall mortality rate.
Healthy Eyes, Complexion
One cup of sliced mango bears 25% of the daily recommended amount of Vitamin A, which maintains healthy vision, prevents night blindness, & also keeps dry eyes moisturized. This vitamin is necessary to develop healthy tissues throughout the body, and especially helps moisturize and keeps hair and skin radiant.
This fruit is not only delicious but also helpful in protecting against ailments. Due to a large number of carotenes, and vitamins A & C, eating mangoes can provide a huge boost to the immune system and prevent you from falling under the weather.
Mangoes are packed with plenty of fiber, vitamin C, and pectin, which all assist in decreasing your “bad cholesterol”, or lower serum cholesterol levels (LDL).
Mangos are a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (from whole foods) does help
Helps to Alkalize the Body
Mangoes have high levels of potassium, which is a necessary electrolyte that alkalizes the body, and regulates the contraction and growth of muscles.
The skin is the largest organ of the body, and we seldom take care of it. With mangoes around the corner, this shouldn’t be a problem anymore. In a Korean study conducted in 2013, mango extracts were found to act against the UVB-induced skin aging in mice
Mango for weight loss? Yes, you heard it right. Certain studies have focused on the importance of not just the mango fruit, but its skin as well. The secret lies in the phytochemicals that act as natural fat busters, which are found only on the outer side of the fruit.Another study conducted by the University of Queensland emphasized the importance of the mango peel (which most of us usually throw away) for weight loss
Improve Hair Health
Mangoes are rich sources of vitamin C, and hence promote collagen production for healthy hair. If you have dull hair and are wondering how to make it shiny, include vitamin A in your diet – it has scalp conditioning properties.
Raw mangoes have also been found to be energizing, allowing one to cool off the heat. Mangoes also keep the body well hydrated, which is one more reason they are preferred in hot summers
Help Fight Heat Stroke
Ripe mangoes are considered refreshing. The juice can be used as a restorative tonic to fight heat stroke .
Raw mangoes have also been found to be energizing, allowing one to cool off the heat. Mangoes also keep the body well hydrated, which is one more reason they are preferred in hot summers.
Types of Mango
There are close to 400 varieties of mango across the world. Here are a few of the most popular ones in India, the largest producer of the fruit.
Banganapalli – Available from April to June and originating in Andhra Pradesh.
Pairi – Available from May to June and originating in Gujarat.
Alphonso – Available from May to June and originating in Maharashtra.
Himsagar – Available in May and originating in West Bengal.
Neelam – Available from May to July and a favorite in Hyderabad.
Kesar – Available from June to early July and originating in Gujarat.
Totapuri – Available from June to July and native to Andhra Pradesh, Telangana, Tamil Nadu, and Karnataka.
References
- http://onlinelibrary.wiley.com/doi/10.1111/j.1541-4337.2008.00047.x/abstract
- http://www.newworldencyclopedia.org/entry/Pistachio
- http://www.freeindia.org/national_insignia/national_insignia/page8.htm
- http://www.pickles-and-spices.com/green-mango-chutney.html
- http://naturalhealthperspective.com/food/carotenes.html
- http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1952/2
- http://www.foodnavigator-usa.com/R-D/Mango-pectin-promise-as-novel-gelling-agent
- http://www.nutraingredients.com/Research/Pectin-shows-potential-against-prostate-cancer
- http://www.weight-loss-institute.com/
- http://www.healthmango.com/dietnutrition/health-benefits-of-mango/
- http://tolweb.org/Anacardiaceae/21262
- https://www.thespicehouse.com/amchoor-powder
- http://www.crfg.org/pubs/ff/mango.html
- http://www.philippineherbalmedicine.org/mango.htm
- https://hort.purdue.edu/newcrop/morton/mango_ars.html
