Healthy Food Tips - Mangoes

kids eating mangoes

                           

The king of the fruits," mango fruit is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and heath promoting qualities, making it numero-uno among new functional foods, often labeled as “super fruits."

 It is the national fruit of India. Mangos are seasonal fruits; fresh mango fruit season begins by March end.

 From pickles to milk shakes, desserts, ice creams, smoothies, pies, juices and a lot more different edible items are made with this juicy fruit.

Studying for exams? This fruit is rich in glutamine acid– an important protein for concentration and memory. Feed mangoes to children who find it difficult to concentrate on studies.

 

Health benefits of Mangos

 

  • Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds which helps in the production of red blood cells.
  •  Antioxidant compounds in mango are known to offer protection against breast and colon cancers.
  • Mango fruit is an excellent source of Vitamin-A and flavonoids. These compounds are essential for vision, for maintaining healthy mucosa and skin and to protect from lung and oral cavity cancers.
  •  One cup of sliced mangoes equals 25% intake of your daily need of vitamin A.
  • Fresh mango is a good source of potassium that helps controlling heart rate and blood pressure.
  • It is also an excellent source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E which  develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
  • Mango fruit can be enjoyed all alone without any seasonings/additions.
  • Fresh mango cubes are a great addition to fruit salads.
  • Mango juice with ice cubes is a popular, delicious drink.
  • Mango fruit juice blended with milk as "mango milkshake." Mango fruit is also used to prepare jam, jelly, ice cream and in sweet-candy industries.
  • Unripe, raw, green mango has been in use in the preparation of pickles and jam (marmalade).
Mangos fruit nutrition facts that is reasons why you should be eating a mango every day

 

  • Fights cancer
  • Keeps cholesterol in check
  • Skin cleanser
  • Weight loss
  • Regulates diabetes
  • Helps in digestion
  • Reduces Kidney Stones

Nutrient Chart


See the table below for in depth analysis of nutrients:

Mango fruit (Mangifera indica), fresh, 
Nutrition Value per 100 g
(Source: USDA National Nutrient data base)

Principle

Nutrient Value

Percentage of RDA

Energy

70 Kcal

3.5%

Carbohydrates

17 g

13%

Protein

0.5 g

1%

Total Fat

0.27 g

1%

Cholesterol

0 mg

0%

Dietary Fiber

1.80 g

4.5%

Vitamins

Folates

14 µg

3.5%

Niacin

0.584 mg

3.5%

Pantothenic acid

0.160 mg

1%

Pyridoxine (vit B-6)

0.134 mg

10%

Riboflavin

0.057 mg

4%

Thiamin

0.058 mg

5%

Vitamin C

27.7 mg

46%

Vitamin A

765 IU

25.5%

Vitamin E

1.12 mg

7.5%

Vitamin K

4.2 µg

3.5%

Electrolytes

Sodium

2 mg

0%

Potassium

156 mg

3%

Minerals

Calcium

10 mg

1%

Copper

0.110 mg

12%

Iron

0.13 mg

1.5%

Magnesium

9 mg

2%

Manganese

0.027 mg

1%

Zinc

0.04 mg

0%

 

”Many of us forget that sometimes, the simplest answers are the best. Better health could be as easy as reaching for the fruit bowl for some mangos  next time you need a snack”.

 

  • by- Prachi Verma
  • WEDNESDAY, NOVEMBER 02, 2016
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