The most delicious and fattening tropical aromatic fruits Mango is truly called the 'King of Fruits', indigenous to the Indian subcontinent. It is used for food and comes in as many as 100 varieties. It is cultivated in many tropical and subtropical regions and distributed widely in the world. Though native to Southern and Southeast Asia, the fruit is now also grown in Central and South America, Africa and the Arabian Peninsula also.
Mango is generally sweet, although the taste and texture of the flesh varies across cultivars; some having a soft, pulpy texture similar to an over-ripe plum, while others flesh is firmer,. Some cultivars' flesh has a fibrous texture. Mango is consumed both as ripe fruit and as an unripe fruit (vegetable). In unripe, pickled or cooked forms, the mango skin is consumed comfortably, whereas in ripe fruits, the skin is thicker and bitter and is usually not eaten. The ripe mango is commonly eaten fresh.
Nutrients
Mangoes, both ripe and unripe are an excellent source of carotenes, vitamin C, copper, B vitamins, vitamin E, potassium, and magnesium. It also contain phenols, which have powerful antioxidant and anticancer abilities. Mango is an excellent natural source for pro-vitamin A; the content rises even after being picked before ripening (Aina). Improving the consumption of mangoes would cover the needs of the population in third world countries (Favaro). The content of carotenes is very high also in the dried fruit, and retains high levels over at least six months after harvest (Pott). Ripe mango provides a good source of calories.
Health & Nutrition Benefits of Eating Mangoes
o Weight gain: One of the health benefits of mangoes is weight gain. 100g of mangoes contain about 85 calories. Not only this, they also contain starch which converts into sugar and as we know, sugar can definitely help in weight gain. So mangoes are good news for people striving hard for some extra weight!.
o Lowers risk of cancer The phenolic compound found in mangoes has been found to have powerful antioxidant and anticancer properties. Mangoes also contain 76% of the needed daily value of vitamin C, a potent antioxidant which helps protect cells from free radical damage and reduces risk of cancer.
o Reduce the risk of anima: Being high in iron, mango is said to be very good for pregnant women as well as for people suffering from anemia.
o Prevent heart attack: Prevention from heart attack is also one of the benefit of mango for health. Mango contains vitamin A, vitamin E and selenium which are said to prevent heart diseases and also lower cholesterol. The antioxidants present in mangoes are also said to prevent heart disease.. The theory is that Vitamin E helps the hormonal system to function properly and hence boosts the sex drive. Vitamin C along with calcium, is said to cure and prevent internal hemorrhage.
o Treat Acne :Mango is believed to be effective in relieving clogged pores of the skin. Unclogging the pores of the skin can be an effective way to get rid of acne. For this benefit, you don't have to include a mango in your diet daily. All you have to do is remove the mango pulp and apply it on the skin for about 10 minutes and then wash it.
o Promotes very good eye sight: The vitamin A (beta-carotene), vitamin E and selenium present in mangoes provide protection against heart disease. Vitamin A promotes good eye sight for children and adults.
o Increase digestion and reduce acidity: Mangoes have been found to be quite helpful in treating acidity and poor digestion. It contains an enzyme which is said to help digestion. Esters, terpenes and aldehydes are some of the bio-active ingredients present in the mangoes, which are said to increase appetite and also improve digestion
o Help to alleviate asthma: One of the main benefits of mango is that it offers anti-inflammatory properties. This is known to help the body in a number of different ways. It can reduce pain from conditions such as arthritis. Mango is also known to relieve symptoms from asthma due to the anti-inflammatory benefits that it has to offer.
o Protects bones from fractures: Speed up fracture healing through the vitamin K content of mangoes. Vitamin K is a vital part of the biochemical processes that bind calcium to bone and is necessary for proper formation of the osteocalc in bone protein.
o Promote fertility: Mangoes is rich in folic acid, A & B vitamin which helps promote fertility in both men and women and prevent birth defects.
o Remove anti-stress and reduce the risk of heart diseases: Mangoes are good sources of vitamin B1, which are often called "anti-stress" as it strengthens the immune system and help the body endure stressful conditions. Mangoes are also rich in vitamin B6 which plays a role in preventing heart disease by preventing homocystein buildup in the body. Homocysteine is an amino acid in the blood which damages blood vessel linings, setting the stage for plaque buildup when the body tries to heal the damage.
o Helps prevent migraines: Mangoes are good source of riboflavin content which helps prevent migraine headaches. Several studies suggest that this B vitamin is beneficial in preventing the condition.
o Keeps weight under control: Through its rich fiber content, mangoes can assist in weight control by helping to slow down the absorption of sugar in the blood stream and thus stabilizes blood sugar levels resulting in reduction of cravings. Moreover, as fiber sweeps the system, it also takes some of the undigested fat with it. In addition to fiber, which also helps maintain normal cholesterol levels, mangoes contain copper. A study on cholesterol-fed rabbits has shown that dietary supplementation of copper reduces atherosclerosis.
Other Benefits
Mango has been found to be beneficial for people suffering from bacterial infections, constipation, diarrhoea, dysentery, eye disorders, hair loss, heat stroke, leucorrhoea, liver disorders, menstrual disorders, morning sickness, piles, prickly heat, scurvy, sinusitis, spleen enlargement, vaginities, kidney problems including nephritis, respiratory problems, fever etc.
Use of mango in different forms
Mangoes are widely used in cuisine. Green or unripe mangoes are used in chutneys, pickles, side dishes, or may be eaten raw with salt, chili, or soy sauce. A cooling summer drink called panna or panha comes from mangoes. Ripe mangoes are typically eaten fresh; however, they can have many other culinary uses. Mango Lassi, a popular drink made throughout South Asia, also in Bangladesh is created by mixing ripe mangoes or mango pulp with yogurt and sugar. Ripe mangoes are also used to make curries. Aamras is a popular pulp/thick juice made of mangoes with sugar or milk and is consumed along with bread.
Mangoes are used in preserves like moramba, amchur (dried and powdered unripe mango) and pickles, including a spicy mustard-oil pickle. Ripe mangoes are often cut into thin layers, desiccated, folded, and then cut.
Mango is used to make juices, smoothies, ice cream, fruit bars, raspados, aguas frescas, pies and sweet chili sauce, or mixed with chamoy, a sweet and spicy chili paste. It is popular on a stick dipped in hot chili powder and salt or also as a main ingredient in fresh fruit combinations. Pieces of mango can be mashed and used as a topping on ice cream or blended with milk and ice as milkshakes.
[The author is a fisheries scientist, freelance contributor on health & nutrition]