Mango is a tropical evergreen tree up to 20 meters high. The fruits are oval and yellow, resembling a large pear with a stone inside. The pulp of the fruit is dense and juicy, has a sweetish taste
The Assam province in India is famous not only for the tea of the same name, but also for the fact that it is considered the progenitor of the mango, which is considered the “king of fruits” there for more than 8 thousand years. Local old-timers word of mouth pass on the legend of the appearance of this fruit.
Once an Indian youth Ananda presented a mango tree to his teacher Buddha, who accepted the gift and asked to plant a tree bone. Later, mango fruits began to be used for food, the fruit was considered a source of wisdom and vitality.
In India, the custom is still preserved: when building a new house, a mango fruit is laid in the foundation of the building. This is done so that there is order and comfort in the family.
Most of the mango grows in Thailand. Fruit is used for food. They perfectly quench thirst and hunger, have a beneficial effect on human skin. In particular, it refreshes the tone and complexion.
Composition and calorie content
The pulp of mango contains a huge amount of nutrients, almost the entire periodic table.
Also, mango has a rich vitamin composition: A, B, D, E, K, PP and high doses of vitamin C. In addition, in some types of fruit, the pulp contains ascorbic acid. And even more than lemon.
- Caloric content per 100 grams 67 kcal
- Carbohydrates 11.5 grams
- Fat 0.3 grams
- Protein 0.5 grams
The benefits of mango
The ancient Indians were not mistaken, mango and, however, can be safely called a source of vitality. It contains dozens of useful microelements that can lift a person to their feet in the shortest possible time.
Firstly, this is a group of vitamins B (B1, B2, B5, B6, B9), vitamins A, C and D. Secondly, mango contains different minerals – zinc, manganese, iron and phosphorus. This composition of the fruit increases its protective and strengthening properties. Mango is an excellent antioxidant.
It can relieve pain, lower fever, and work to prevent malignant tumors, especially in the pelvic organs. Therefore, it is useful for men and women to eat mangoes for diseases associated with the reproductive and genitourinary systems.
Mango is useful for prolonged depression: the fruit relieves nervous tension, relieves stress and improves mood.
Mango is an allergenic product, so it should be treated with caution the first time it is consumed. Moreover, an allergy can appear even when the skin comes into contact with the mango peel.
It is not recommended to overuse unripe mangoes. Such fruits have a greenish tint. They disrupt the gastrointestinal tract and cause colic.
An overdose of ripe mangoes can cause constipation and fever.
The use in medicine
Mango contains about 20 vitamins and minerals. The brightest of these is beta-carotene, which gives ripe mangoes a rich orange color. Also beta-carotene is responsible for normal vision and the functioning of the mucous membranes.
Mango helps with ultraviolet radiation. It is responsible for keeping the skin hydrated and not getting burned.
Mango contains a substance called mangiferin that regulates blood sugar. Therefore, the fruit is recommended for type 2 diabetes. Potassium and magnesium lower blood pressure, calm the nervous system.
Pectins (soluble fiber) remove radionuclides, heavy metal salts and so on. B vitamins improve mood and cognitive performance. Mango is recommended for men for the prevention of prostate cancer. For women – for the prevention of breast cancer.
Mango is high in fiber. On the one hand, it perfectly empties the intestines. On the other hand, if eaten unripe, it helps with diarrhea. It is better not to eat fruit for diseases of the pancreas, as it contains a lot of digestive enzymes. Mango is useful for a hangover, removes the remains of ethyl alcohol
6 useful properties of mango
- Benefits for vision. Mango is worth eating for all people, if only because it helps the optic nerve to be stronger. The fact is that the fruit contains a high concentration of retinol in the pulp of the fruit. Thanks to mango, it is possible to prevent various ophthalmic diseases, for example, night blindness, chronic eye fatigue, dry cornea.
- Good for the intestines. Mango is not only a delicious fruit, but also incredibly healthy. It is especially useful for those who suffer from constipation. This is the conclusion reached by scientists from the University of Texas. The study brought together 36 men and women who were diagnosed with chronic constipation. All test participants were divided into two groups. One included those who were to eat 300 grams of mangoes every day, and the other included people with the same amount of fiber supplements. The diet of all volunteers was the same in terms of calories and identical in the content of essential nutrients.
Both groups of subjects were less likely to experience constipation by the end of the trial. But among people who ate mangoes every day, they felt much better. Also, scientists noted that they had a noticeable improvement in the composition of bacteria in the intestine and decreased inflammation. At the same time, substances with fiber are also effective in treating constipation, but did not affect other symptoms, such as inflammation.
- Benefits for the immune system. Vitamin C, which is found in mangoes, will help protect against respiratory and flu infections. Also, ascorbic acid will help in the fight against scurvy, providing immunity to this disease. Vitamins of group B, reacting with acid, will strengthen the protection at the cellular level and protect the body from free radicals, radionuclides and decay foods.
- Benefits for the nervous system. The fruit contains a lot of vitamin B, which has an excellent effect on the functions of the nervous system. Eating it can protect a person from stress, chronic fatigue syndrome, reduce symptoms of toxicosis in pregnant women, and improve mood.
- Benefits for the genitourinary system. You will be surprised, but mango is used in India as a medicine. It is prescribed for those who suffer from renal dysfunctions: the fruit will protect against urolithiasis, pyelonephritis and other diseases of the kidney tissue. Equally important, mangoes are excellent for protecting genitourinary cancers.
- Benefits for losing weight. Finally, mango is a great fruit for those looking to lose weight. Not only does it have a sweet taste and delicate texture, it perfectly cleanses the intestines and is low in calories (only 67 kcal per 100 grams). Mango is an excellent substitute for rolls and chocolates, as it is sweet enough to replenish the body’s sugar intake.
How to choose a mango
When choosing a fruit, don’t just rely on your eyes. Be sure to come closer, carefully examine the mango, weigh it in your hand, feel it, smell it. Be sure to press lightly on the peel. Thin and flat mangoes have too little pulp and juice. The fruit should be moderately plump, full and round.
If you want to buy a mango for a few days, it is better to choose fruits with a firmer structure. Mangoes last longer in the refrigerator, less in warmth, but ripen faster.
It’s good to be able to taste the fruit before purchasing. The pulp of a ripe mango is juicy and fibrous, easily separated from the stone. The color of the flesh ranges from yellow to orange. The fruit tastes like a combination of peach, melon and apricot. The unripe fruit has a hard flesh and poor taste. Overripe mango tastes no different than pumpkin porridge.
Now you know how to choose a mango. Do not deny yourself the pleasure of savoring this healthy and tasty fruit from time to time.
Summer mango salad
Ideal for a summer diet. It can be cooked both for breakfast and for lunch – as a side dish. The salad turns out to be nutritious, varied, but, most importantly, light. After it, the body quickly becomes full. The habit of eating an extra dessert disappears.
- Avocado – 50 grams
- Mango – 100 grams
- Cucumber – 140 grams
- Tomato – 160 grams
- Lemon juice – 3 tablespoons
Chop cucumbers, peeled avocados and tomatoes. Cut ripe mango into slices. Mix vegetables and fruits, pour over with lemon juice. You can add herbs and salt to taste.