Fantastic Health Benefits of Mango

HIGHLIGHTS

  • Mango is called the national fruit of India, Pakistan, and the Philippines.
  • Mango is referred to as the “King of Fruits” in South Asia.
  • One of the oldest fruits known to India is Mango.
  • Mango is a great source of vitamins A and C.
  • Mango is a low-calorie fruit with a high content of fibre.
  • Mango also contains folate, Vitamin B6, vitamin E, zinc, iron and a little calcium.
  • Mango is rich in antioxidants and contains certain phytochemicals such as gallotannins and mangiferin.
  • Mangoes were a favourite of emperor Jehangir.
  • The largest mango producing country in the world is India.


ORIGIN
Mango’s scientific name is “Mangifera indica”. Mango is originated from southern Asia, especially Burma and eastern India. In early, it spread to Malaya, eastern Asia, and eastern Africa. Mangos were introduced to California in 1880. The Mango exists in two races, one from India and the other from the Philippines and Southeast Asia. The fruit is oval, kidney or heart shaped. When ripe, the skin turns into colours ranging from green, yellow or orange to even intense red. The flesh is yellow/orange-coloured, sweet, juicy and deliciously tasty.
Grown in India: The major Mango growing states in India are Uttar Pradesh, Gujarat, Andhra Pradesh, Maharashtra, Bihar, and Karnataka. Uttar Pradesh is well known for a variety of Mangoes. The other Mango growing states in the country are Goa, Haryana, Madhya Pradesh, Orissa, Punjab, Tamil Nadu, and West Bengal. The Most Famous Varieties of Indian Mangoes are Badami, Chaunsa, Dasheri, Kesar, Langra, Mulgoba, Alphonso, Raspuri, Himsagar, Totapuri, Banganapalli, Neelam and Imam Pasand. In Tamil, it is called as Mampalam or Mampazham. In Tamil Nadu, Salem District is well known for Mangoes.

NUTRITIONAL VALUE

NUTRIENT
UNIT
VALUE (Per 100g)
Proximates
Waterg83.46
Energykcal60
Proteing0.82
Total lipid (fat)g0.38
Carbohydrate, by differenceg14.98
Fiber, total dietaryg1.6
Sugars, totalg13.66
Minerals
Calcium, Camg11
Iron, Femg0.16
Magnesium, Mgmg10
Phosphorus, Pmg14
Potassium, Kmg168
Sodium, Namg1
Zinc, Znmg0.09
Vitamins
Vitamin C, total ascorbic acidmg36.4
Thiaminmg0.028
Riboflavinmg0.038
Niacinmg0.669
Vitamin B-6mg0.119
Folate, DFEµg43
Vitamin B-12µg0
Vitamin A, RAEµg54
Vitamin A, IUIU1082
Vitamin E (alpha-tocopherol)mg0.9
Vitamin D (D2 + D3)µg0
Vitamin DIU0
Vitamin K (phylloquinone)µg4.2
Lipids
Fatty acids, total saturatedg0.092
Fatty acids, total monounsaturatedg0.14
Fatty acids, total polyunsaturatedg0.071
Fatty acids, total transg0
Cholesterolmg0
Other
Caffeinemg0
Source:USDA National Nutrient Database for Standard Reference


INCREDIBLE HEALTH BENEFITS OF MANGO
1. It helps in fighting cancer
The antioxidants such as quercetin, fisetin, isoquercitrin, astragalin, gallic acid, and methyl gallate are found in mango. All these properties protect our body against breast cancer, colon cancer, prostate cancer, and leukaemia.
2. It helps in cleansing skin
Another important benefit of eating a mango is that it cleanses your skin from deep inside your body. Mango gives a glow to your skin by treating pores. Hence, eat mangoes to get flawless skin.
3. Helps in regulating diabetes
Eating mango leaves are great to regulate diabetes. People who suffer from diabetes should boil 5-6 mango leaves in a vessel. Soak the mango leaves overnight and drink the filtered decoction early in the morning. Mango contains a low glycaemic index, eating mango in moderation will not increase your blood sugar level.
4. Helps in alkalising your body
Mangoes are rich in tartaric and malic acid and contain traces of citric acid, it helps in maintaining the alkali reserve of our body.
5. A way to lose weight
Eating one mango makes you feel fuller because Mango contains a lot of vitamins and essential nutrients in it. Also, as it is loaded with fibrous content, it boosts the digestive function and burns unwanted calories from the body. This, in turn, helps in losing extra weight.
6. For healthy eyes
Mangoes are enriched in vitamin A, making it a perfect fruit to improve eyesight. It also prevents night blindness and dry eyes.
7. Aids good digestion
The enzymes which are present in mangoes help in breaking down protein content in the body. Mangoes are enriched with fibre that helps in good digestion and prevents many stomach related diseases.
8. Helps in strengthening the immune system
Mangoes also contain vitamin A, C and other different kinds of carotenoids. All these nutrients make your immune system strong and healthy.
9. Improves concentration and memory
If you have less concentration power and low memory, then gorge on mangoes. They not only help in improving your concentration but also helps to boost your memory.
10. Contains high iron content
The high content of iron in mango is a natural remedy for anaemic people. Mango is good for women because it may increase the iron level and calcium content in their bodies.
IMPORTANT TIPS AND FACTS OF MANGO
1. Mango can be picked by its sweet and fruity smell near the base of the stem. If it gives an alcoholic or sour odour, then the fruit is overripe.
2. Fresh mango cubes are used to add in the fruit salads.
3. Mango fruit is blended with milk as “mango milkshake.” In the preparation of jam, jelly, ice cream and in sweet-candy industries also Mango fruit is used.
4. Unripe, raw green Mango has been in use in the preparation of pickles and chutney in the Asian countries.
5. India is termed as the “Mango Capital of the World”.
6. In 2010, Bangladesh declared the Mango tree as its National Tree.
7. The Mango leaves are used in decorations during festivals and other rituals in India.
SIDE EFFECTS OF MANGO
1. Weight gain: Although some mangoes can be good for weight loss, excessive eating can reverse the effects and make you gain more weight. It has high sugar content in it. So again, stop at one or increase your waistline.
2. Increases blood sugar level: Mango contains a huge amount of fruit sugar that is responsible for its sweetness. So, excessive consumption of it can lead us to increased sugar levels.
3. Market ripen mangoes: Calcium carbide is used to make mango ripen faster. The effect of calcium carbide can include numbness and peripheral neuropathy and tingling sensation also.
4. Diarrhoea: We all know how it becomes difficult to stop at one mango. But overeating mangoes cause diarrhoea.