Introduction to the King of Fruits “Mango”
Everybody knows him as the “King of Fruits”. Mangoes have a great history spanning over 4,000 years in India and Southeast Asia. It has a unique taste, shape, color, and size. Apart from its delicious taste, mangoes are also valued for their various Mango health benefits in Summer.
Research shows that its nutrients contribute to improved immunity. They also aid in healthy digestion, and certain polyphenols may even reduce the risk of certain cancers. As we are aware, mangoes have a large seed in the center.
Despite its tropical origins, mangoes are widely popular around the world. They are not only a delicious culinary experience, but also a great source of nutrition. Mangoes serve as a nutritious addition to any meal due to their excellent nutritional profile. It has vitamins, minerals, and antioxidants.
Nutrient Content in (336g) 1 Mango
| Nutrient | Value |
|---|---|
| Calories | 202 |
| Total Fat | 1.3g |
| Saturated Fat | 0.3g |
| Trans Fat | 0g |
| Polyunsaturated Fat | 0.2g |
| Monounsaturated Fat | 0.5g |
| Cholesterol | 0mg |
| Sodium | 3.4mg |
| Total Carbohydrates | 50g |
| Dietary Fiber | 5.4g |
| Sugars | 46g |
| Protein | 2.8g |
| Vitamin D | 0mcg |
| Calcium | 37mg |
| Iron | 0.5mg |
| Potassium | 564.5mg |
Source (nutritionix.com)
Mangoes are Packed with Various Nutrients
Mangoes are not only delicious but also highly nutritious. Just 1 cup (165 grams) of fresh mango provides a wealth of essential nutrients. It contains 99 calories, 1.4 grams of protein, 24.7 grams of carbohydrates, and 0.6 grams of fat.
Additionally, mangoes are rich in fiber, containing 2.6 grams per cup. They are an important source of various vitamins and minerals and contain notable amounts of vitamin C, copper, folic acid, vitamin B6, and vitamin A.
The vitamin C content of mangoes is particularly impressive, with just 1 cup providing almost 67% of your daily value (DV). This vitamin supports immunity, aids in iron absorption, and promotes cell growth and repair.
Additionally, mangoes are beneficial during pregnancy. They contain copper and folic acid, which promote the healthy development of the fetus. Mangoes are a delicious and nutritious addition to any meal. They offer a variety of health-boosting benefits in every juicy bite.
Contains fewer calories
Mangoes have a huge benefit as they are low in calories. This makes it a great option for people who are watching their calorie intake. At less than 100 calories per cup (165 grams), fresh mangoes have a lower calorie density. It gives you the most nutrition for the least amount of calories.
This characteristic is in raw fruits and vegetables, which tend to be low in calorie density. Research shows that eating mangoes at the beginning of a meal can reduce overeating later in the meal.
However, it is important to note that the calorie density of dried mangoes varies widely. One cup (160 grams) of dried mangoes contains quite a lot of calories and sugar. So it’s best to consume them in moderation. Although dried mangoes are rich in essential nutrients. Such as vitamins, minerals, and antioxidants. They should be consumed in moderation due to their higher calorie density and sugar content.
Prevents diabetes
Although raw mangoes are relatively high in natural sugar compared to other fruits, they pose no risk for people with diabetes or who monitor their sugar intake. Many studies show the increased intake of fresh fruit to a decreased risk of diabetes.
One study showed that regularly consuming freeze-dried mangoes can improve blood sugar levels. Additionally, the high levels of vitamin C and carotenoids found in mangos suggest potential benefits in diabetes prevention, but further research is needed. Despite their sugar content, fresh mangoes are safe to consume in moderation, with a typical serving size being about 1 cup (165 grams).
Promotes heart health
Mangoes contain nutrients such as magnesium and potassium. They relax blood vessels and promote healthy blood circulation. This keeps blood pressure low.
Additionally, its antioxidant mangiferin has been shown in animal studies to protect heart cells from inflammation and oxidative stress.
Immunity Booster
Mango acts as a rich source of immunity-boosting nutrients. One cup provides 10% of your daily vitamin A needs. This is important for a strong immune system and almost 75% of your daily vitamin C needs. This is important for improving white blood cell function and skin defenses.
In addition, mangoes also contain other supporting nutrients such as copper, folic acid, vitamin E, and various B vitamins. They further strengthen your immune system. Consuming mangoes and getting adequate intake of these nutrients helps strengthen the body’s defenses against infections and diseases.
When to avoid eating Mangoes?
Mangoes can cause problems for diabetics. Natural sugars are very sweet, but they can cause a spike in blood sugar levels. Despite the nutritional benefits of mangoes, consuming mangoes can have undesirable consequences for people who have difficulty managing their blood sugar levels.
Second, mango may not be an ideal choice for people with sensitive stomachs or digestive problems. Due to their high fiber content, they can aggravate gastrointestinal problems, causing gas, bloating, and even diarrhea. Dietary fiber is suitable for most people, but it may be a little too much for some sensitive digestive systems.
In addition, mangoes contain compounds that can cause allergic reactions ranging from mild discomfort to severe reactions requiring medical attention, so you may not be allergic to related fruits such as latex. Not recommended for some people.
Despite the appeal of mangoes, it is important to exercise moderation and caution when consuming mangoes. Eating too much can lead to undesirable consequences. Such as weight gain due to calorie density and possible indigestion.
How to incorporate mangoes into your daily life with 3 simple recipes?
Mango Smoothie:
Ingredients:
- 1 ripe mango, peeled and diced
- 1 banana, peeled
- 1/2 cup plain Greek Yogurt
- 1/2 cup almond milk (or your favourite milk)
- 1 tablespoon honey or maple syrup (optional for added sweetness)
- Ice cubes
Directions: All Ingredients – Add to the bowl. Blend it. Mix until a smooth and creamy mixture forms. Taste and adjust sweetness by adding more honey or maple syrup if necessary. Pour into a glass and enjoy this refreshing and nutritious mango smoothie for breakfast or as a snack anytime.
Mango Salsa:
Ingredients:
- 1 ripe mango, peeled and diced
- 1/2 red bell pepper, chopped
- 1/4 red onion pieces, chopped
- 1 jalapeño, seeded and chopped (optional, for heating)
- Juice of 1 lime
- 2 tablespoons chopped fresh cilantro
- Season with salt and pepper
Directions: In a mixing bowl, combine the diced red mango and bell pepper, red onion, jalapeño (if using), and chopped cilantro. Squeeze the lime juice into the mixture and season with salt and pepper. Stir well. Serve this bright mango salsa with tortilla chips, grilled chicken, fish tacos, or as a salad topping.
Mango Coconut Overnight Oats:
Ingredients:
- 1/2 cup rolled oats
- 1/2 cup coconut milk (or your favourite milk)
- 1/4 cup Greek yogurt
- 1 ripe
- 1 tablespoon honey or maple syrup
- 1 tablespoon shredded coconut (optional, for garnish)
Directions: In a jar or container, add oats and coconut milk. Add the Greek yogurt, diced mango, and honey or maple syrup. Stir well to mix all ingredients evenly. Cover the jar and refrigerate overnight or for at least 4 hours. Stir oat flakes well before serving and top with coconut flakes if desired. Enjoy creamy, tropical Mango Coconut Overnight Oats for an easy and nutritious breakfast on busy mornings.
Sum up,
Incorporating mango into your daily diet can add a tropical touch to your meals. It also provides numerous nutritional benefits. From refreshing smoothies to tangy salsas to creamy overnight oats. Mango’s versatility lends itself to a variety of delicious recipes.
As a breakfast staple, refreshing snack, or vibrant addition to savory dishes, mangoes offer a burst of flavor. It is an essential nutrient like vitamins A and C, potassium, and fiber. These simple and satisfying recipes not only make it easy to enjoy the sweet charms of mangoes. They are also a wonderful journey to culinary fun and happiness.
