Mango is a miracle fruit necessary for your health.
Many years ago, they were difficult to find and considered exotic. But these days manga are available all year round.Nutritional value of mango
One plate of raw mango slices (165 g) contains 99 calories, 1.4 g of protein, 25 g of carbohydrates and 0.6 g of fat. Mango is an excellent source of vitamin C, vitamin E and folic acid.
* Calorie content: 99
* Fats: 0.6 g
* Sodium: 2 mg
* Carbohydrates: 25 g
* Fiber: 2.6 g
* Sugar: 23 g
* Proteins: 1.4 g
* Vitamin C: 60 mg
* Vitamin E: 1.5 mg
* Folic acid: 71 ng/ml
Carbohydrates
One cup of mango slices contains 99 calories, mostly from carbohydrates. In one serving you will get 25 grams of carbohydrates. Of these, about 23 grams are naturally occurring sugar and almost 3 grams are fiber. The glycemic index of mango is estimated at about 51.
Fats
Mango is almost a low-fat food. One cup contains only about 0.6 grams of fat. Most of the fat is monounsaturated and polyunsaturated fats, which are considered healthy fats.
Protein
You will get a small amount of protein (just over 1 gram) if you eat a cup of fresh mango.
Vitamins and minerals
Mangoes are rich in vitamins, especially vitamin C. One plate provides 66% of the daily norm. You will also benefit from a healthy dose of vitamin A (11%), vitamin B6 (11%) and a smaller amount of vitamin E, vitamin K, thiamine, riboflavin, folic acid, niacin and pantothenic acid.
Mango minerals include copper, potassium and magnesium.
Calories
One plate of raw mango slices (165 g) contains 99 calories, of which 91% are carbohydrates, 5% protein and 5% fat.
Health benefits
The vitamins and antioxidants contained in mangoes have a number of health benefits.
Improves cell function
Vitamin C helps to improve the health of cells in the body. Vitamin C is essential for the functioning of the immune system, strong connective tissue and healthy blood vessel walls. Vitamin deficiency can lead to poor wound healing, joint pain and, in extreme cases, scurvy, which can be fatal if left untreated.
Maintains fluid balance
The potassium in mango (and the lack of sodium) can help regulate blood pressure and body fluid balance, especially plasma volume.
Adults are recommended to consume from 2,600 milligrams of potassium (for women) to 3,400 milligrams (for men) every day. One serving of mango gives 277 milligrams.
Protects against cell damage
Mango also contains quercetin, mangiferin and norathyriol, which are antioxidant compounds. Antioxidants can help protect your body's cells from free radical damage (which experts say can cause cancer, atherosclerosis and other diseases).
Provides anti-inflammatory effect
This fruit has antioxidant, anti-inflammatory and anti-cancer properties. Mango is "a fruit that should be included in the diet of every person because of its multifaceted biochemical actions and health benefits."
Increases vitamin A levels
Mango is also a good source of vitamin A. It is essential for normal vision, healthy skin, reproductive health and normal cell development.
Varieties
There are several different varieties of mango, each of which has its own unique look. Honey mangoes are bright yellow, Francis mangoes are yellow-green, Haden mangoes are red-yellow, Kate and Kent mangoes are green, Tommy Atkins mangoes are green-red and Palmer mangoes are purple. They are all sweet, but the size of the bone is different.
When is it better to buy
The peak season for mangoes varies depending on the type of mango you choose. Most varieties are available in spring and summer, and a few varieties are available in autumn or winter.
If fresh mangoes are not available in your area, frozen, canned and dried mangoes are also often available. However, sometimes they contain added sweeteners (for example, fruit juice). This will significantly change the nutritional value of fruits.
Dried mango is an option for many. But when the fruit is dried, the sugar becomes more concentrated. Some dried mango can also be sprinkled with sugar so that you consume more carbohydrates and sugar per serving.
Storage and security
Mangoes should be stored at room temperature until they ripen. If you buy an unripe mango, place it in a paper bag at room temperature.
You should not store mangoes in the refrigerator until they ripen, but when they become softer and more ripe, you can move them to the refrigerator to slow down the ripening.
Whole ripe mangoes can be stored in the refrigerator for up to five days. They also suggest that the fruit can be peeled and stored in an airtight container in the refrigerator for several days or in the freezer for up to six months.
How to cook
There is one large seed inside the mango, so it is not easy to cut the fruit. Effective methods include dicing or slicing into long slices.
Serve fresh mangoes as an appetizer with a small amount of yogurt sauce, arrange mango slices on a salad or add a little whipped cream and chopped nuts for a sweet dessert.
Frozen mango slices are perfect for fruit smoothies. They go well with other tropical fruits such as bananas and pineapples. Or just mix them with plain low-fat yogurt and almond milk.
Although not many people prefer to eat mango peel, it is edible. If you want to try it, know that it may turn out to be a little bitter and possibly tough.
