Mango

Mangifera indica

General Information

The mango tree is indigenous to southern Asia, especially India where it grows in the sub-Himalayan plains. This exotic fruit is part of the ‘Anacardiaceae’ plant family, which also includes flowering species, such as pistachio and cashew.

The common Mango–indica is the most well-known species within the Mangifera genus of flowering trees, currently its comprised of approximately 69 species. About 27 species of this family produce edible fleshy fruits, mostly ‘wild’ varieties. Most species are canopy trees in rainforest, some reaching a height of over 40 meters.

In the 14th-centurary a Moroccan traveler reported the sighting of wonderful fruit tree at Mogadishu, Somalia. However, it was not until the 17th-century that the mango made its way to the colonies of Brazil and from there up to the Caribbean (Most likely this ‘delay’ was caused by the limited viability of the mango seed).  Nowadays the tree can be found in most (sub)-tropical and tropical climates around the world.

Mango

Latin name: Mangifera Indica
Family plant name: Anacardiaceae
Origin: South Asia, India

Nutrition Facts
1 servings per container
Serving size 100
Amount per serving
Calories 60
% Daily Value*
Total Fat 0.38g 1%
Saturated Fat 0.092g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1mg 1%
Total Carbohydrate 15g 5%
Dietary Fiber 1.6g 6%
Total Sugars 13.7g
Includes 0g Added Sugars 0%
Protein 0.82g
Vitamin D 0mcg 0%
Calcium 11mg 1%
Iron 0.16mg 1%
Potassium 168mg 4%
Vitamin A 7%
Vitamin B1 2%
Vitamin B2 3%
Vitamin B3 4%
Vitamin B5 4%
Vitamin B6 9%
Vitamin B9 11%
Vitamin C 44%
Vitamin E 6%
Vitamin K 4%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

As it is the case with many fruits, eating this sumptuous, pulpy and delicious mango fruit flesh is considered to generate health benefits:

  1. Large source of Vitamins and Minerals

Mango fruit is an great source of Vitamin-A. which our body requires for maintaining a healthy mucosa and skin. Mango fruit also contains loads of flavonoids like β-carotene, α-carotene, and β-cryptoxanthin.  Consumption of natural fruits rich in carotenes is known to protect from lung and oral cavity cancers.

If you consume 100 g of fresh mango-fruit  it provides you with 180 IU (54 μg) or 6% of recommended daily levels of vitamin-A. These compounds together have been known to have antioxidant properties which are essential for a good eye side.

It is also an excellent source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents as well as scavenge harmful oxygen-free radicals. Vitamin B-6 or pyridoxine required for GABA hormone production within the brain.

  1. Rich in Fiber

Natural (fruit) fibres are good for our human body,  a balanced intake may benefit our gut microbiota and hereby have a positive impact on our digestive system and reduce the risks of chronic diseases. The consumption of food high in fibre diminishes the rate at which sugar is absorbed into our bloodstream, hence it avoids our glucose lever from rising too quick.

Mango fruit is rich in pre-biotic dietary fiber

  1. Helps in Digestion

A healthy gut is important for our healthy state of being. Mangoes can help facilitate a healthy and good digestion. Mango fruit contains enzymes that aid to the breakdown and digestion of protein, and also fibre, which keeps the digestive tract working efficiently. Dietary fibre helps lowering risk of heart disease and type 2 diabetes.

  1. Prevents and Protects

According to new research study, mango fruit has been found to protect from colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic antioxidant compounds in mango are known to offer protection against breast and colon cancers.

It also controls homocysteine levels within the blood, which may otherwise be harmful to blood vessels resulting in coronary artery disease (CAD), and stroke.

Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 1 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

  1. Even Diabetics can enjoy*

Although it is a sweet fruit and it should be consumed under due care, it doesn’t make it a complete no-go for diabetics. Mango has a low glycemic index, which assures that the release of sugar into the blood is slow and hence avoids sudden glucose spike in our blood levels. Also, the available dietary fibers in the mango help regulate the same blood sugar levels.

(*Always with care, and of course recommendable to check with your personal medical care in order to be sure this fruit is also suitable for you as a diabetic!)

 

How to consume?

Mangoes are a fantastic sweet snack of great addition to any meal. There are multiple ways to eat mango, but before that:

Make sure your mango is ripe.

If you push your fingers into the mango and you feel a certain degree of flexibility and your finger leaves a dent, then your mango is ready to eat

Wash your mango

It is always better to wash your fruit before consuming; even if you plan to peel of the skin afterwards.

You can eat your mango in cubes, put it in a fruit salad or even use it as a flavor adding to your main meal or desert. The choice is entirely yours and the options are ample, so just explore and try.

You can put in in slices and again add it to you whatever you like or even dry it and consume it at a later stage.