Mangoes: Nature’s Sweet Treasure
Mangoes belong to the plant species Mangifera indica and are part of the Anacardiaceae family. Mangoes are believed to have originated in India, where they have been cultivated for over 4,000 years. And now it is found in South America, Africa. Mangoes are of 1000 types in the world. Some popular mango varieties include Alphonso (Hapus) from Ratnagiri and Deogad in Maharashtra, India. It’s season is in summer months i.e. April- June. But some other mangoes are available for whole year also. Mangoes are known for their sweet, tropical flavor and juicy, succulent flesh.
Mangoes are not only delicious but also packed with essential nutrients and offer numerous health benefits. Here’s an overview of the nutritional contents and benefits of mangoes.
Nutritional Contents of Mango and it’s Benefits :
Mangoes are rich in vitamins, including vitamin A, vitamin C, vitamin E, and several B vitamins such as B6, folate, and riboflavin. Mangoes contain minerals like potassium, magnesium, and copper. They are a good source of antioxidants, particularly beta-carotene and quercetin. Mangoes are particularly high in vitamin C and vitamin A, which support immune function, promote healthy skin, and contribute to good vision. The antioxidants in mangoes, such as beta-carotene, help protect cells from oxidative stress and reduce the risk of chronic diseases. Mangoes contain dietary fiber, which aids digestion and helps prevent constipation. The potassium in mangoes can help regulate blood pressure, and their fiber content may help lower cholesterol levels, reducing the risk of heart disease. Vitamin A and vitamin E in mangoes can help maintain healthy skin and reduce the signs of aging. The high content of vitamin A and beta-carotene in mangoes is beneficial for eye health and can help reduce the risk of age-related macular degeneration. Vitamin C in mangoes is essential for a strong immune system, helping the body fight off infections and illnesses. Mangoes, despite their natural sugar content, can be a part of a healthy diet when consumed in moderation, as they are low in calories and provide a sense of fullness due to their fiber content. Mangoes contain vitamin K, which is important for bone health and may help reduce the risk of osteoporosis. Mangoes have alkalizing properties that can help balance the body’s pH levels.
Riped Mangoes are used in a wide range of culinary applications. They can be eaten fresh, added to fruit salads, blended into smoothies, used in sweet dishes, ice creams, and desserts like mango sorbet and mango sticky rice. They are also used to make beverages such as mango lassi. Mangoes are typically harvested when they are mature but not fully ripe. They continue to ripen off the tree. Ripened mangoes can be stored in the refrigerator for a few days.
It’s important to enjoy mangoes as part of a balanced diet. While they offer numerous health benefits, their natural sugars should be consumed in moderation, especially for individuals with diabetes or those trying to manage their sugar intake. Additionally, the nutritional content of mangoes can vary depending on the variety and ripeness.
