Mango - King of fruits

MANGO – KING OF FRUITS

Perhaps one of the few things to look forward in hot summers is the mango. This popular fruit has reasons to be the national fruit. It originated in India, thousands of years ago and reached East Asia in 4th-5th century. With over 2,500 varieties, this sweet and flavourful tropical fruit has several valuable nutritional benefits. And besides the main fruit, other parts like the kernel, leaves and its bark are also used in traditional ayurvedic medicine.

It provides roughly 70 calories per 100 grams, which is higher from most other fruits. Mangoes have almost double the calories than apples or oranges for the same quantity. The high sugar content provides instant energy, which mainly comes from the carbohydrates (20 per cent) in the form of fructose and glucose. The glycemic index, the ability of a food to raise blood sugar levels, of mangoes is moderately high. Even though the calories in mangoes come primarily from sugars, they can still be incorporated in a diabetic or weight loss diet under professional care.

Mangoes are consumed both as ripe and unripe fruit. There are slight differences in their nutritional properties; unripe varieties are significantly lower in their glycemic index.
Mangoes are rich in vitamin C and 100 grams of mango provides more than half the adult daily allowance of vitamin C. Besides this, mangoes can boast of having the highest content of beta-carotene in any fruit -- even higher than that of carrots. Beta-carotene is an anti-oxidant vitamin which is converted to vitamin A in the animal body. It is necessary for membrane formation and vision. It is also helps protect against cancer, coronary artery disease and premature ageing.

Besides carotene and vitamin C, mangoes have an impressive polyphenol content, which helps in fighting oxidative stress and thereby protecting the body from several degenerative problems.
Mangoes also provide small amounts of iron, copper, potassium, calcium, omega-3 and omega-6 fatty acids, vitamin B6, K and E. The fruit pulp is high in pre-biotic dietary fibre, which helps in gut health, digestion and immunity. Copper, potassium, vitamin E, omega-3 and 6 fatty acid content of mangoes also contribute to special benefits in preventing cardiovascular disease and high blood pressure.

Eating mangoes in the summer and oranges and carrots in the winter can ensure enough supply of vitamin A throughout the year. Excess mango consumption is not desirable and can lead to carotenemia -- yellowing of the palms and skin. Contrary to popular belief mangoes do not have a heating effect and can be consumed easily by most people. It is also believed to cause acne boils, which could be due to its ability to induce insulin imbalance. It has a soothing affect on the gut and provides instant energy.

Raw mangoes are lower in their carotene content. Being a good source of potassium, aam panna, a raw mango preparation, is useful in diarrhoea, heat strokes and dehydration. Mango juice and mango shakes are high in calories and a good energy source for sportspersons and the underweight. They are also a useful food for convalescence after a severe illness.

Ripe mangoes are eaten fresh, however, they also have many other culinary uses. They can be used to make jams, preserves, juices, smoothies and yoghurt or enjoyed as aam papad. Unripe mangoes make great chutneys and pickles. Dried mango powder made from sour unripe mangoes, commonly known as amchoor, is part of the Indian spice box, and contributes to a meal's fibre content. Raw mangoes are also used in salads. In Thailand, sweet glutinous coconut flavoured rice is served with sliced mango as a dessert.

Source: Ishi Khosla/Indian Express