A Mango is a juicy stone fruit (drupe) from numerous species of tropical trees belonging to the flowering plant genus Mangifera, cultivated mostly for their edible fruit. In addition, it’s a type of plant food with an outer fleshy part surrounding a shell (what we sometimes call a pit) that contains a seed.
Mangoes have been named the most widely consumed fruit in the world. They have a range of possible benefits. There are many different kinds of mangoes. But, they range in color, shape, flavor, and seed size. While the skin color of mango fruit can vary from green to red, yellow, or orange, the inner flesh of the mango is mostly a golden yellow.
Not to mention, olives, dates, and coconuts are also types of drupes. Mangos have a sweet and creamy taste and contain over 20 vitamins and minerals. That’s why they are highly popular around the world.
What is the Nutrition value of Mango?
For your information, you should learn to not judge the ripeness of mango by its color. For instance, in order to get the best results, you should look for fresh mangoes that yield slightly to pressure when ripe. Avoid fruits with many black freckles on the skin.
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Mangoes will continue to ripen at room temperature. When at the desired ripeness, store them in a plastic bag in the refrigerator for 2-3 days. Not forgetting, mangoes taste best when slightly chilled. One cup of diced mango contains various key elements with different nutrition values.
Consider the following:
- 100 calories
- 1 gram protein
- 0.5 grams of fat
- 25 grams of carbohydrate (24 grams of sugar and 3 grams of fiber)
- 100 percent of the daily need for vitamin C
- 35 percent of vitamin A
- 20 percent of folate
- 10 percent of vitamin B-6
- 8 percent of vitamin K and potassium
Mangoes also contribute copper, calcium, and iron to the diet as well as antioxidants such as zeaxanthin and beta-carotene. One of the best ways to enjoy a mango is diced fresh, just by itself. You can take the mystery out of how to cut a mango by watching this helpful video.
What are the Benefits of Mango?
In general, consuming fruits and vegetables of all kinds have long been associated with a reduced risk of many lifestyle-related health conditions. As an example, many studies have suggested that increasing the consumption of plant foods like mangoes decreases the risk of obesity and overall mortality, diabetes, and heart disease.
In addition, consuming mango fruit among others promotes a healthy complexion and hair, increased energy, as well as overall lowering of weight. Similarly, mangoes can possibly help protect and strengthen the body in the following ways:
1. Asthma prevention
The risk of developing asthma is lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin, and carrots.
2. Improves bone health
Low intakes of vitamin K are associated with a higher risk of bone fracture. Vitamin K found in mangoes is important for improving calcium absorption, essential for optimal bone health.
3. Lowers the severity of diabetes
Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels; and individuals with type 2 diabetes may have improved blood sugar, lipids, and insulin levels. One cup of mango provides about 3 grams of fiber.
4. Helps curb digestion issues
Mangoes, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.
5. Cancer Study
Diets rich in beta-carotene may also play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition, and has been shown to reduce the risk of colon cancer in a Japanese study.
In a study conducted by Texas AgriLife Research, food scientists tested mango polyphenol extracts on colon, breast, lung, leukemia, and prostate cancer tissue; mangoes were shown to have some impact on all cancers tested but were most effective with breast and colon cancers.
The researchers are planning to do a follow-up study; they will focus on individuals with increased inflammation in their intestines and therefore a higher risk for cancer.
6. Age-related macular degeneration
The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.
A higher intake of all fruits (three or more servings per day) has also been shown to decrease the risk of and progression of age-related macular degeneration.
7. Heart disease control
The fiber, potassium, and vitamin content in mangoes all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of hypertension.
8. Moisturization of the skin and hair
Mangoes are also great for your hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
Adequate intake of vitamin C, found in just 1 cup of mango per day, is needed for the building and maintenance of collagen, which provides structure to skin and hair.
How to Ripen and Store Mangoes: Plus Key Recipes
Mangoes shouldn’t be put in the fridge until they are ripe. So, simply place unripe fruits at room temperature for a few days or you can place them in a paper bag to speed up the process.
As soon as they are ripe, store them in the fridge for up to five days. In order to tell if it is ripe, just gently squeeze it – it should feel soft and you may be able to smell a sweet scent from the stem-end of the fruit. Dried mango may be a convenient alternative to fresh mangoes.
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However, it’s significantly higher in sugar and calories, packing over 300 calories per 80g portion. Compared to 53 calories in 80g of fresh mango, and over four times the amount of sugar, at 63g per 80g portion. Equally important, dried mango does have good fiber levels, at 12g per serving.
It’s still worth watching your portion size and opting for fresh mango where possible. Those with an allergy to latex may also have a cross-reaction to mangoes (as well as to bananas, avocado, and a few other fruits and vegetables).
Consuming too much potassium can be harmful to those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal. That said, below are some of my favorite mango recipes that you should give a try.
You can consider:
- Cod with cucumber, avocado & mango salsa salad
- Creamy chicken & mango curry
- Seared swordfish with mango salsa
- Guacamole & mango salad with black beans
- Spicy chicken with mango salad
- Jerk chicken kebabs with mango salsa
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. In that case, therefore, it is better to consume a diet with variety than to concentrate on individual foods.
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