Mango Season is the season to be mangonificient, because that’s what we can address summer season as, the season of mango, the season of the king of fruits.
I will like to take you back to your childhood days, if there is one thing you remember most about those days what would it be? Opening of school after result declaration or waiting for fun day and then summer vacations to start? For me it has always been waiting for my summer break to start, somewhere in mid of may month, and then flying to my maternal grandparent’s house, for a good 30 -40 days. The best part about these 30-40 days were having aamras (a native word used to address mango shake, a little thicker in consistency) and then bringing back a few dozens back here to my hometown, to relish for few more days.
You ask any child for his favorite fruits and maximum of them would have mango on their list. There is a different joy in eating mangoes and so is the health benefits of eating mangoes. Below you will find all that you need to know about mangoes, some of which would be worth your reading.
PACKED WITH NUTRIENTS: One cup (165 grams) of fresh mango provides
- Calories: 99
- Protein: 1.4 grams
- Carbs: 24.7 grams
- Fat: 0.6 grams
- Fiber: 2.6 grams
- Sugar: 22.5 grams
- Vitamin C: 67% of the Daily Value (DV)*
- Copper: 20% of the DV
- Folate: 18% of the DV
- Vitamin B6: 12% of the DV
- Vitamin A: 10% of the DV
- Vitamin E: 10% of the DV
- Vitamin K: 6% of the DV
- Niacin: 7% of the DV
- Potassium: 6% of the DV
- Riboflavin: 5% of the DV
- Magnesium: 4% of the DV
- Thiamine: 4% of the DV
*One of its most impressive nutrient facts is that just 1 cup (165 grams) of fresh mango provides nearly 67% of the DV for vitamin C. This water-soluble vitamin aids your immune system, helps your body absorb iron, and promotes cell growth and repair. Mango is also a good source of the minerals copper and folate, which are especially important nutrients during pregnancy, as they support healthy fetal growth and development.
Bottom Line: Relish mangoes not just because they taste good but also because they are highly nutritious and also for its calories content, read further to know more.
LOW IN CALORIES:
One cup (165 grams) of fresh mango contains fewer than 100 calories and has a very low calories density, meaning that it has few calories for the volume of food it provides, a study also shows that consuming mango at the start of a meal could help keep you from over eating later in the meal.
Still, keep in mind this may not be the case for dried mango. Just 1 cup (160 grams) of dried mango contains 510 calories, 106 grams of sugar, and a higher calorie density, hence dried mange should be avoided in case you are on weight loss regime or have high sugar levels.
Bottom Line: Consume mangoes if you’re looking to reduce your calorie intake while still feeling full and satisfied.
HIGH IN HEALTHY PLANT COMPOUNDS:
Mango is packed with polyphenols, which are plant compounds that act as antioxidants (important because they protect your cells against free radicals. These highly reactive compounds can damage your cells). This fruit has over a dozen different types concentrated in its flesh, peel, and even seed kernel. These include:
- Mangiferin (a super antioxidant, as per recent studies)**
- Catechins
- Anthocyanins
- Gallic acid
- Kaempferol
- Rhamnetin
- Benzoic acid
**Test-tube and animal studies have found that mangiferin may counter free radical damage linked to cancers, diabetes, and other illnesses.
Bottom line: Consume mango as recent research has linked free radical damage to signs of aging and chronic diseases, thus making it actually the king of fruits.
LOADED WITH IMMUNE- BOOSTING NUTRIENTS
One cup (165 grams) of mango provides 10% of your daily vitamin A needs. Vitamin A is essential for a healthy immune system. Not getting enough of this vitamin is linked to a greater risk of infection. Plus, 1 cup (165 grams) mango provides nearly 75% of your daily vitamin C needs. This vitamin can help your body produce more disease-fighting white blood cells, help these cells work more effectively, and improve your skin’s defenses.
Mango also contains other nutrients that may also support immunity, including:
- copper
- folate
- vitamin E
- several B vitamins
Bottom Line: Consume mango for it one of the most immune friendly fruits and also tasty as well.
Mango has always been the most desired fruit, only because of its versatility in the ease with which it can be added to your diet. However, you might find it difficult to cut due to its tough skin and large pit (the center part/ gutli or seed). Here’s one good method for cutting a mango:
- With the mango skin still on, cut long vertical slices 1/4 inch (6 mm) away from the middle to separate the flesh from the pit.
- Cut the flesh on each of these slices into a grid-like pattern without cutting the skin.
- Scoop the cut flesh out of the skin.
Here are some ways you can enjoy mango:
- Add it to smoothies.
- Dice it and mix it into salsa.
- Toss it into a summer salad.
- Slice it and serve it along with other tropical fruits.
- Dice it and add it to quinoa salad.
- Add mango to Greek yogurt or oatmeal.
- Top burgers or seafood with grilled mango.
SPECIAL NOTE: Keep in mind that mango is sweeter and contains more sugar than many other fruits. Moderation is key — it’s best to limit mango to about 2 cups (330 grams) per day.
Hope you all have a wonderfully cool summers and relish mangoes, not just for its taste but also for its health benefits.
-Tanu Dadhich
03/28/2023
