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Summer has arrived with all its might and brought along with it the rich bounty of delicious fruits. But our topic of discussion here is none other than the king of fruits- Mango. Known as the fruit of paradise, mango is such a sinfully tasty and delicious fruit that we often forget that it also has a number of health benefiting attributes. Scientifically known as “Mangifera indica” it is one of the most widely grown fruit in the tropics. India is the highest cultivator and exporter of mangoes followed by China, Thailand and Indonesia. The mango fruit is a powerhouse of nutrients and phytochemicals. The healthiest ways is eating fruits and vegetables to lose weight and mango can be included in the list of healthy fruits for weight loss.
Nutrients Present in Mango
Mango is a tropical fruit teaming with nutrients such as vitamins, protein and essential minerals for the body. Typically, a 100gms of ripe mango contains the following nutrients:
- Energy 70-Kcal
- Dietary Fibers-4.5%
- Vitamins: Vitamin A-25.5%, Vitamin C-46%
- Minerals: Copper-12%, Magnesium-2%
- Phytochemicals: Carotene β-445 µg, Carotene α-17 µg, Crypto-xanthin β-11 µg
10 Health Benefits of Eating Mangoes
Most of us eat this amazing fruit because of its irresistibly delicious taste, but very few know that mangoes are loaded with nutrients and antioxidants that are essential for maintaining a healthy body.
Cancer is one of the most widely prevalent chronic diseases around the world and more than 547,500 U.S citizens die of cancer every year. One of the most important health benefits of mangoes is cancer prevention. Food scientists have proved that the polyphenols present in mangoes work effectively against certain types of cancers.
Polyphenols are natural substances associated with various compounds that help in promoting good health. The polyphenols showed most effective impact on common breast and colon cancers followed by lung cancer, prostate cancer and leukemia.
This is undoubtedly on of the most effective benefits of eating mangoes daily. The high level of fibers and enzymes in Mangoes helps in preventing gastrointestinal disorders and improves digestion. It improves the condition of the gastrointestinal tract by nurturing the healthy bacteria.
High fiber content in mangoes also helps in treating problems of constipation. Mangoes are rich in both soluble and insoluble fibers that regulate bowel movement.
Controls Cholesterol Level:
Certain components in mangoes have cholesterol lowering effect on the blood. These components along with pectin and vitamin C help in lowering LDL (bad cholesterol) level, oxidized lipids and triglycerides while keeping the HDL (good cholesterol) level in blood intact thereby protecting the heart.
It works as good as the home remedies for heart health. In addition, mangoes can be considered one of the fruits that helps to lose weight when consumed in moderation.
Boosts the Immune System:
The high level of vitamin A in mangoes assists proper maintenance of the immune system. It helps in maintaining healthy skin and mucosal membranes thereby limiting the entry of harmful pathogens through the skin. It boosts up pathogen formation thereby helping fight infections.
Vitamin C stimulates white blood cell formation and coupled with vitamin E and carotenoids boost the immune power.
Maintaining Healthy Skin:
Our skin requires extra care during the summer and what better way to cleanse it than with mango pulp. Vitamin A in mangoes helps fight pimples and acne and rejuvenates it. It is one of the best fruits for glowing skin that also promotes collagen production which is essential for maintaining skin elasticity and suppleness.
Vitamins C and E in mangoes protects the skin from the harsh rays of the sun. Mango also acts as an excellent skin cleaner. Ripe mango pulp can be rubbed directly onto the skin to remove dirt and cleanse clogged pores.
Cures Respiratory Problems:
Beta-carotene has been proven to relieve Chronic Obstructive Pulmonary Disorder (COPD), bronchitis and shortness of breath in smokers. Mango being a rich source of beta carotene helps cure and prevent respiratory disorders. Higher consumption of beta-carotene combined with vitamin C helps increase lung capacity thereby protecting from respiratory problems such as, acute bronchitis, asthma, and emphysema.
Medication for Heat Stroke:
Boil unripe mango in water, strain the liquid, add a pinch of salt and sugar and drink it when you come inside from the sun. This is an effective home remedy for reversing the harmful effects of a heat stroke. This refreshing drink helps to cool the body and keep it salinized. It also helps to fight prickly heat.
Prevents Eye Disorders:
The high level of vitamin A in mangoes is excellent for vision. 100 g of mango provides up to 25% of the body’s daily vitamin A requirement. Vitamin A helps prevent night blindness (Nyctalopia), day-light blindness (Hemeralopia), and lack of tear (Xerophthalmia).
It helps maintain the health of the retina and mucous membrane thereby protecting the cornea and surface of the eye. So the question of how to strengthen eyesight now has a delicious answer in mangoes.
Cures Iron Deficiency in Women:
Mango being a rich source of iron, acts as a natural cure for iron deficiency and anemia. Vitamin C present in mangoes also enhances iron absorption capacity of the body from other foods. Menopausal and pregnant women are prescribed to eat ripe mangoes as whole or in the form of fruit juice to heighten the level of calcium and iron in the blood.
Glutamine- an important amino acid present in mangoes helps enhance brain functioning by boosting 2 of the most essential neurotransmitters of the brain- Glutamic acid and Gamma- aminobutyric acid (GABA). Glutamine nourishes the brain and supplies energy to it thus making us more alert, sharp and quick witted. Glutamic acid also plays an important role in increasing concentration.
5 Refreshing Mango Recipes
The benefits of healthy eating for maintaining optimum health needs no new emphasis and what better way to have healthy desserts than with yummy mangoes. But instead of eating it the same way year after year, why not jazz it up and enjoy it a bit differently with these 5 amazing and easy mango recipes?
This is one of the easiest recipes with mangoes that are sure to win your heart and is ideal as a topping for chips and tortillas. The sweet and savory combination of the salsa cuts out the boredom of plain, bland food and adds a hint of spice to your taste buds.
- 1 Fresh Mango- Diced
- ¼ th Cup Pineapple- Diced
- ¼ th Cup Red Bell Pepper- Finely chopped
- 1 Chili- Finely chopped
- 1 Tablespoon Olive oil
- 1 Garlic Clove – Minced
- 2 Table Spoon Fresh Lemon Juice
- ¼ th Table Spoon Sugar
- Salt and Pepper for Seasoning
Mix all the ingredients together in a large glass bowl and refrigerate for 1 hour. Enjoy this cool and refreshing salsa as a topping for chips and tortillas.
Summer is the time for fruit juices but what better way to quench the thirst and rejuvenate yourself than with this all-time favorite drink. This is one fruit shake that is sinfully tasty and loaded with health benefitting nutrients. This simple recipe can be easily included in the fruit and vegetable detox diet plan.
- 2 Cup Ripe Mangoes- Diced
- 1 ½ Cup Chilled Milk
- 3 Table Spoon Sugar
- 2 Scoop Vanilla Flavored Ice cream
- You can flavor it with kesar or cardamom if you like
Add diced mangoes and sugar into a blender and turn it into a smooth paste. Now add the chilled milk and ice cream and again blend it. Refrigerate it for a few hours and serve chilled.
Lassi is one of the most popular refreshing drink of India loved by young and old and what tastier way to add the summer flavors to this traditional drink than with yummy ripe mangoes. This is the ideal juicing for healthy skin that contains the goodness of mangoes along with yogurt and honey.
- 2 Cups Mangoes- Diced
- ½ Cup Crushed Ice
- 1 Cup White Yogurt (Curd)
- 1/4th Cup Honey
- 1 Table Spoon Sugar
- 1 Tea Spoon Ground Cardamom
- A pinch of Salt
- Chopped Pistachios for Garnishing
Pour all the ingredients in a blender except pistachios and blend really well. Adjust the sugar as required. Pour into glass and add chopped pistachios from top. Refrigerate for 1 hour and serve chilled.
Mango Ice Cream:
This is one of the classic recipes for mangoes that will never go out of trend. Ward off the summer blaze with this yummy and delicious treat. Made from fresh ripe mangoes and rich cream, this ice cream will surely win the hearts of your family and friends.
- 2 whole ripe Mangoes- Diced
- 3 Cups Cream
- 1 Tea Spoon Vanilla Extract
- Sugar as required
- Chocolate Syrup or honey to top with the ice cream
Pour the diced mangoes in a blender and turn it into a paste. Whip the cream really well until it’s smooth and then add the mango pulp to it. Check the sweetness and add sugar accordingly followed by the vanilla extract and mix well. Pour in a flat tray, cover it and place in the freezer. When the ice cream is half frozen remove it from the tray and whip in a blender once again for about a minute. Pour the contents back in the tray, secure the lid and freeze it till the ice cream is set. Scoop it up and serve with chocolate syrup or honey.
Enjoy this exquisitely delicious dessert that is so simple yet beautifully captures the intense aroma and flavor of the mangoes.
- 1 Cup Mango- Pureed
- 1 ¼th Cup milk
- 1 Cup Fresh Cream
- 4 Table Spoon Sugar
- 2 Tea Spoon Corn Starch
Pour all the ingredients in a medium sized bowl and blend well so that it turns absolutely smooth with no lumps. Transfer the mixture to a saucepan and bring it to boil over medium flame. Boil for 10 minutes, remove from flame and pour in separate glass bowls. Let it cool to room temperature and then refrigerate it for a few hours. Have it cold.
Steps to Choose the Best Mangoes at your Local Store
There are a few indicators that help you in choosing the best mangoes according to ripeness so that you can store it in your home and enjoy whenever you want.
- Don’t select the mangoes based on the colour. Different varieties of mangoes have different skin colour and so it is not the best indicator of ripeness.
- Judge the ripeness of the mango by its tenderness. Squeeze it gently to see if the flesh is soft or not.
- The flesh of mangoes become softer as they ripen so you would want to choose mangoes based on their firmness.
- Mangoes that are at the prime of ripeness exude a sweet and fruity aroma at the stem ends.
- Some varieties of mangoes have red colour on their skin that is also an indicator of ripeness.
Now that you have 10 strong reasons and 5 yummy recipes to eat mangoes, enjoy the summer season with lots of fun and try out the smoothie recipes with kiwi, mango, pineapple, etc. Don’t forget to share your special mango recipes with us.