Mango, also called as "king of fruits" is one of the nutritionally rich fruit with unique flavor, fragrance, taste, and thus promoting health benefits to humans. It is also called as a super fruit. Mango is one of the delicious tropical seasonal fruit and believed to be originated in the sub-Himalayan plains of the Indian subcontinent.
Botanically, this exotic fruit belongs to the family Anacardiaceae and is also called as Mangifera indica.
Variety There are almost 500-1000 varieties of different mangoes in India. This huge variety not only differs in shape, size and color but also in its taste. Alphonso, Badami, Langada, Mallika, Dussehri, Baiganapalli are some of the varieties available in India. --
Mango Fruit Benefits:
Mango fruit is rich in dietary fiber, vitamins, minerals and polyphenolic flavonoid antioxidant compounds.
It is an excellent source of vitamin- A and potassium.
Mango is also a good source of folate which will help in purification of the blood and production of RBCs.
The antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia cancers.
The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically LDLs (Low-Density Lipoproteins).
Mango leaves help normalize insulin levels in the blood. The traditional home remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning.
Boosts immune system.
The fiber in mangoes improves digestion and elimination of toxins from the body.
The fiber, potassium and vitamin content in mangoes helps to ward off the risk of cardiovascular diseases.
Mango juice helps to prevents heat stroke .
The malic acid, tartaric acid in the mango helps in alkalizing the body.
Mangoes are also good for your skin and hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized.
GOOD OR BAD - The Dietician's Take
A lot of people have apprehensions whether to have a mango during dieting or not to consume. Mango is very nutritious providing all the essential vitamins and minerals. It has a low Glycemic index of about 41-60.
Consume whole mango as a fruit and not in any other forms such as juices, milkshakes, smoothies, amras, phirni, mango with ice cream.
Can a diabetic person consume mango?
A diabetic need not avoid mangoes completely. After all the fruit contains various important minerals and vitamins that are important for one's health. Packed with vitamin A, minerals and fiber, mangoes should be eaten purely for their health benefits.
The only thing a diabetic should remember is that moderation is the key. Being a diabetic you can choose to have one small mango in the morning or mid-morning without much contemplation.
Healthy Mango Recipes
- Mango (peeled and sliced) - 1
- Lemon - 1
Step 1 Cut the fruit in the desired shape.
Step 2 Squeeze the lemon onto the mango and serve.
KHYATI'S HEALTH-O-METER Mango and lemon, both have detoxifying and antioxidant properties, is a great way to help cleanse one's digestive system and will keep you refreshed and hydrated throughout the day.
MANGO GINGER WATER:
- Fresh or frozen mango- 1
- Ginger- an inch
Step 1 Peel the ginger and cut it into three or four slices.
Step 2 Drop into a pitcher, add your cup of cubed or sliced mango and then top with about three cups of ice before filling with purified water.
Step 3 This needs to sit in the fridge for about three hours to allow the flavors to come out.
KHYATI'S HEALTH-O-METER Ginger and mango are both great for boosting your metabolism and ginger is a natural pain reliever as well. Mango aids in digestion and can help to flush a number of free radicals out of your body. - -
MANGO RADISH SALAD:
- Diced mangoes- 1 cup
- Chopped coriander- ¼ th cup
- Diced radishes- 1 cup
- Lime juice- 1 tbsp
- Salt- a pinch
- Toss mangoes, cilantro, lime juice and salt in a bowl.
- Stir in radishes just before serving.
Step 1 Toss mangoes, cilantro, lime juice and salt in a bowl..
Step 2 Stir in radishes just before serving.
KHYATI'S HEALTH-O-METER Crisp, peppery diced radishes and sweet, juicy mango and tart lime juice have opposing flavors that come together here to create salsa. Radish is relatively low in calories and hence will help in weight loss. You can serve it with grilled fish or chicken. - -
MANGO ANDCABBAGE SALAD:
- Cabbage (finely chopped) - 25 gms
- Mango- 1
- Fresh coriander leaves- 1 tbsp
- Apple cider vinegar- 1 tsp
- Salt- a pinch
Step 1 To the shredded cabbage, add the diced mango pieces, coriander and toss with apple cider vinegar and salt.
KHYATI'S HEALTH-O-METER Cabbage is one of the most miraculous foods. It is a wonderful digestive tract healer, and can even heal and cure ulcers. It can do wonders for the kidneys, also possesses anti-inflammatory properties, which is great for those suffering from conditions like arthritis. Apple cider vinegar has lots of health benefits and will help in weight loss.
MANGO AND BLACK BEAN SALAD:
- Black beans- 25 gms
- Mango- ½
- Small onion- 1
- Freshly chopped coriander- 1 tbsp
- Apple cider vinegar- 1 tsp
- Olive oil- ½ tsp
- Salt - to taste
- black pepper- a pinch
Step 1 Whisk the olive oil, vinegar, and coriander together in a large bowl until blended.
Step 2 Season lightly with salt and pepper.
Step 3 Add the beans, mango and onion and toss gently in the bowl.
KHYATI'S HEALTH-O-METER Black beans are very high in fiber and protein, and rich with vitamins and minerals and also contain omega-3 fatty acids, which is considered a "good" form of cholesterol. They are also a good source of folic acid. Tropical flavors of mango and citrus complement black beans in this colorful salad.
MANGO COCUNUT WATER:
- Mango pieces - 2-3
- Coconut Water -100 ml
- Ginger juice - ½ tsp
Step 1 Combine the mango pieces, coconut water, and ginger juice in a cocktail shaker or mason jar filled with ice.
Step 2 Shake well, taste.
Step 3 Fill small, chilled glasses with lots of ice cubes, and razor-thin slices of lime.
Step 4 Pour the mango coconut water into the prepared glasses, and finish with an extra squeeze.
KHYATI'S HEALTH 'O' METER SAYS:- Coconut water is a very refreshing drink to beat tropical summer thirst. Its liquid is packed with simple sugars, electrolytes, and minerals to replenish dehydration conditions inside the human body. Mangoes are considered to be an extremely good food choice for dieters because it has high fiber content. The nutrients contained in mango juice include significant sources of vitamin A and vitamin C.