Mango and its Health Benefits
Mango is the sweet treat of summer. Almost everyone eagerly waits for this delicious fruit to hit the market. In fact, very few things, keeping in mind the tropical heat of Indian summers, are as exciting as the site of this yellow wonder of Nature. Mango has often been labeled as the “King of fruits”. Different varieties of mangoes are available in India and abroad. Mangoes are liked primarily because of its taste, flavor and aroma; however several individuals avoid mangoes for health concerns. Patients with diabetes and high obesity try to avoid fruits like mango. Indeed mangoes taste sweet and contain lots of fructose; however, they aren’t harmful to anyone. Different studies have suggested that consumption of mangoes is helpful for insulin resistance and in reducing blood sugar levels. American Diabetes Association has also advised the consumption of mangoes for people suffering from diabetes. In addition, mangoes offer other health benefits, some of which have been enumerated below:
- Mangoes contain essential polyphenols like Mangifera, catechins, gallic and anthocyanins. All of these polyphenols act as antioxidants and help in reducing free radical damages. Reduction of free radical damages is directly related to a reduction in degenerative diseases, like heart-related problems and cancer.
- Mango is a good source of vitamin K. Vitamin K is essential for the growth of bone and development. So if you have bone-related problems you should eat mango.
- Mangoes contain a good amount of dietary fibers. Also, 100 gms of mango contain only 74 kcal energy. In fact, it belongs to the category of low glycemic foods because its glycemic index is not more than 55. The fact that its glycemic index is low suggests that mangoes do not affect patients of diabetes adversely, yet it has been misconstrued that mangoes are bad for diabetes patient because of its sweet taste. So, if you are diabetic you can easily eat a moderate amount of mango during summer and it would not raise your blood glucose level. As it is a good source of dietary fiber, it will also help in insulin resistance as has been mentioned earlier.
- Also, do not hesitate to eat mangoes even if you are following a weight loss diet plan.
- Beta carotene or vitamin A is another compound present in mangoes. A mango contains almost 2743 microgram of beta carotene. Beta carotene is the precursor of vitamin A. So consumption of mango directly helps in improving eye health. Not only that, because of its high vitamin A content, it is also good for skin health.
- Mangoes have a high amount of Vitamin C, which is almost 16 mg. Our requirement of vitamin C is 40 mg/ day. So consumption of 100 gm mango helps meet 40% of our daily vitamin C requirement. Because of the abundance of vitamin C, mangoes not only satisfy your stomach and tastebuds but also improve your overall immunity. Many of us know that vitamin C is one of the most important components for collagen formation. This collagen is essential for maintaining skin health as it helps in skin firming and in the reduction of wrinkles. Hence include mangoes in your daily diet plan.
- Mangoes are also a good source of iron, so it is very helpful for the anemic patient. As mangoes have both iron and vitamin c, they are more effective in preventing anemia or in improving the anemic condition.
- Mangoes also promote digestive health. Mangoes contain certain enzymes which help in the breakdown of protein which in turn help in proper food digestion. Mangoes have a high amount of fiber named pectin that helps to maintain gut health. This high fiber containing fruit also relieves one from constipation. In this context, it should be noted that excessive consumption of mango may cause loose motion. Mango fibers also help in reducing bad cholesterol ( LDL) from our body.
Now that you are aware of the health benefits of eating mangoes in the summer, I would like to bring to your attention some delicious recipes you can prepare with mango, that would not only be a contributor to your balanced diet but also in caressing your taste buds:
- Ice-cream: You can prepare a healthy homemade ice cream by using mango pulp and milk. Add some dry fruits for extra taste and health.
- Mango smoothie: Make a smoothie by using homemade sour curd and mango.
- Aam(Mango) Panna :. Use raw mango and water and add some roasted jeera seed powder and salt as per taste to prepare this traditional summer drink.
- Mango ice tea: Prepare black tea and add mango pulp, salt, and pepper for mango ice tea.
- Mango mousse: You would only require mango pulp and cream for preparing succulent mango mousses.
- Mango pudding: This recipe would require milk and mango pulp. Soak chia seeds overnight in milk and add fresh mango pulp to make a healthy breakfast.