One of the most delicious and most fattening fruits, mango is truly called the ‘King of Fruits’. A tropical fruit, it comes in as many as 1000 different varieties, each of them totally delectable. Though native to Southern and Southeast Asia, the fruit is now also grown in Central and South America, Africa and the Arabian Peninsula also. Apart from being high in calories, mangoes are also rich in a large number of nutrients and hold great nutritional value. In fact, they have been known to have positive effects in case of a number of ailments. In the following lines, we have listed numerous health and nutrition benefits of eating mangoes.
"King of Fruit", fruit of the mango is one of the fruits, the most popular nutritionally with a unique taste, smell, taste, health promoting qualities so that it will be a common ingredient in new functional foods, often called "super fruits".
Mango is a delicious seasonal fruit probably originated in tropical sub-Himalayan plains of the Indian subcontinent. Botanically, exotic fruits, to the family of the Anastasie family, the many species of plants in tropical fruit trees such as cashew nuts, pistachios, etc. includes one ...
Scientific name: Mangifera indica.
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| Mangoes Nutrition Facts |
Mango is a tropical tree grown in many parts of India and distributed world-wide now many continents. Usually, fruits grow at the end of a long chain, such as race, stop with fruit sometimes more than once.
Perry all measures 5-15 cm in length about 40-10 cm wide and has a shape typical "Mango" or sometimes oval or round. Weight ranged from 150 grams to 750 grams or so. Smooth outer skin is not green, but ripe mango is yellow gold, bright yellow or orange-red when ripe, depending on the species.
Internally, juicy flesh yellow-orange color with lots of soft fibers radiating from the shell (to a large kidney shaped seed one). Pleasant taste rich, sweet flavor with mild acidity. High-quality mango fruit has a function as a very sour taste or fiber content minimum. Mango seeds or maybe there is a single-pass or polyembryonic sometimes.
Health Benefits of Mangoes Nutrition
O mango fruit is rich in prebiotic dietary fiber, vitamins, nutrients, minerals, multi-phenolic antioxidant flavonoids.O According to new research mango fruit is protected against leukemia, colon cancer, breast cancer and prostate cancer. Several studies show that polyphenols antioxidants study mango compounds are known to offer protection against breast cancer and colon cancer.
O mango is an excellent source of vitamin A and flavonoids such as beta-carotene, alpha carotene, beta-and-cryptoxanthin. 100 grams of fresh fruit provides 765 mg or 25% of the recommended daily dose of vitamin A. Together, these compounds are known to have antioxidant properties are essential to vision Vitamin A is also necessary for healthy skin, mucous membranes maintain consumption of fruit is rich of natural carotenoids .. known to protect the body from lung cancer in the oral cavity.
O fresh mango is a very rich source of potassium. Important contributing part of potassium in the body fluids of cell that control the heart rate and blood pressure.
O is also a very good source of vitamin B6 (pyridoxine), vitamin C and vitamin E. The consumption of foods rich in vitamin C helps the body develop resistance to pathogens harmful free radicals are looking for. Vitamin B-6 or pyridoxine is required to produce GABA in the brain hormone. It also controls the blood levels homocystiene that could be otherwise harmful to the blood vessels in CAD and stroke.
O Copper is a cofactor in many vital enzymes, including superoxide dismutase and cytochrome c oxidase (and other minerals, the function of this enzyme co-factors of manganese and zinc). Copper is also needed to produce red blood cells.
O mango peels are also rich in plant nutrients such as antioxidant carotenoid pigment, such as polyphenols.
Storage selection
Mangoes are seasonal fruits, fresh fruits mango season begins in May, when the rich aroma of fruits usher.
Mango is usually harvested when they are mature green, but full. Invalid because they taste very sour. Organic mangoes are ripe on the tree on the left, but the ripe fruit falls from the tree to be pampered.
Shop, mangoes in different sizes and colors, so choose a serving size on a variety of fruits you like to eat is based. "Alphanso" variety from India (Maharashtra) and "Sindhuri" (Kesar) unique species are known from Pakistan. Choose those with a whole skin, without bruises or cuts.
Unripe mangoes at room temperature can be kept for several days to ripen, and store it covers. These mature in the refrigerator. Restoring normal temperature when fruit is eaten to get the taste of natural flavor.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 70 Kcal | 3.5% |
| Carbohydrates | 17 g | 13% |
| Protein | 0.5 g | 1% |
| Total Fat | 0.27 g | 1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 1.80 g | 4.5% |
| Vitamins | ||
| Folates | 14 µg | 3.5% |
| Niacin | 0.584 mg | 3.5% |
| Pantothenic acid | 0.160 mg | 1% |
| Pyridoxine (vit B-6) | 0.134 mg | 10% |
| Riboflavin | 0.057 mg | 4% |
| Thiamin | 0.058 mg | 5% |
| Vitamin C | 27.7 mg | 46% |
| Vitamin A | 765 IU | 25.5% |
| Vitamin E | 1.12 mg | 7.5% |
| Vitamin K | 4.2 µg | 3.5% |
| Electrolytes | ||
| Sodium | 2 mg | 0% |
| Potassium | 156 mg | 3% |
| Minerals | ||
| Calcium | 10 mg | 1% |
| Copper | 0.110 mg | 12% |
| Iron | 0.13 mg | 1.5% |
| Magnesium | 9 mg | 2% |
| Manganese | 0.027 mg | 1% |
| Zinc | 0.04 mg | 0% |
| Phyto-nutrients | ||
| Carotene-β | 445 µg | -- |
| Carotene-α | 17 µg | -- |
| Crypto-xanthin-β | 11 µg | -- |
| Lutein-zeaxanthin | 0 µg | -- |
| Lycopene | 0 µg | -- |
Preparation and Presentation Method
To wash the pleasure of mango in cold water to remove dust all pesticide residues. Wipe the surface with a soft exterior. Mangos have to eat alone without all the additives rich flavor.
Cut the fruit lengthwise into three parts, so that the middle part is hoarse from sperm. To separate slices under the skin, the skin and flesh. Then chop chop the flesh finely.
Cut with a sharp knife, remove the meat on both sides of the central seed. In this way you get two big mangoes haves. Then you take half of the eighth-grade meats horizontal and vertical format, not cut too deeply into the skin. Flip entire half, press the blocks, as shown:
Here are some tips for filing:
• mangos can be enjoyed alone, with no additives.
• Fresh mango cubes are a great addition to fruit salads.
• mango juice with ice cubes is a popular drink, delicious.
• mango juice mixed with milk "mango milk shake." Mango fruit is also used to prepare ice jelly industry.
• sour, raw mangoes, green is in the preparation of the chutney pickle Asia used.
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| Mangoes Nutrition |
This reaction develops because of anacardic acid present in raw, unripe mangoes. Cross-allergic reactions with other anacardiaceae family fruits like "cashew apples" are quite common. It is quite rare with fully ripen fruits; however, people with known case of mango fruit allergy may have to avoid them.
Thats all about mangoes nutrition, hope this info will give you benefit.
