Health and Wellness

Mangoes: nutritious, sweet, versatile and delicious:

Written by Banani Chakraborty

Mangoes, nutritious, sweet, versatile and delicious are the perfect irresistible summer-time crush for all. Mango fruits nutrition facts, health benefits and uses are incredibly versatile. They are nutrient-rich, low fat, highly fibrous fruits.  Ripe Mangoes are juicy, nutritious, sweet, and delicious.

It originated in India around 5,000 years ago. People around the world love this juicy, sweet, golden-fleshed superfood. Of late, you will get mangoes round the year.  Countries like Mexico, Peru, Brazil, Haiti, Guatemala and Ecuador along with India cultivate some of the most common varieties. You will get them in supermarkets throughout the year.

Now, there are over 900 varieties of mangoes in India and around 1500 types worldwide. Most of these varieties are cross-pollination. This super fruit is among the most preferred as well as consumed fruits worldwide like banana, apple, walnuts, and apricot.

Table of Contents

Mangoes: nutritious, sweet, versatile and delicious:

Not only the mouth-watering taste and refreshing fragrance but also the flawless skin, sparkling yellow colour, paisley pattern and jaw-dropping curves help to make it “the king of fruits”. In fact, it is the perfect irresistible summer-time crush for all. It is extremely juicy as well as tasty. The best way to enjoy it is to eat when it is ripe. Even you can consume it raw, cooked, or juiced.

In the first place, you must show your gratitude to Mother Nature for presenting us with such an amazing summer delight.

What is mango fruit?

In the first place, Mango is a super fruit. In fact, mangoes are the perfect irresistible summer-time crush for all. It is extremely juicy as well as tasty.

This Tropical fruit is plump and oval.  Generally, its size ranges from grapefruit to big size papaya. Sometimes it may be even bigger.  Its inedible skin colour varies depending on the variety. The colours are mainly green, red, yellow, pink or red-green.

At first, you will get uneatable skin.  Inside is soft, juicy, edible, sweet yellow flesh covering a single inedible stone.

What type of fruit is a mango?

Botanically, it is a drupe or stone fruit.  It means that there is a large stone-like seed in the middle. This is the endocarp. The plump eatable part surrounding the seed is the mesocarp. The outer inedible skin is exocarp.

What is the genus and species of mangoes?

Genus is Mangifera.

The species is Indica.

The family is Anacardiaceae.

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What is the scientific name of mangoes?

Mangifera Indica.

History of mangoes:

It originated in India.  Indian people eat this delicious fruit for over 5000 years.

The famous Chinese traveller Huyentsang visited India from 632-45 AD in the time of Maharaja Harshvardhan. People from outside India came to know about mango from his writings.

Americans came to know about Mango from Portuguese traders who went there in the early 18th century.

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Mangoes producing countries worldwide:

In fact, India is the number one mango producing countries in the world. India produces over 19 million tonnes of mangoes every year and it is increasing.  However, China and Mexico for a close contender for second place. The other top mango producing countries in the world are

  • Thailand.
  • Indonesia.
  • Pakistan.
  • Brazil.
  • Bangladesh.
  • Nigeria.
  • The Philippines.

Which ones are the most interesting facts about mango?

Below are some facts about this mango fruit which general people are unaware of:

  • Mango is not only the king of fruits but also the most popular fruit worldwide.
  • India is popular as the “Mango Capital of the World”.
  • You will traditionally find The Jain Goddess Ambika is sitting under a mango tree.
  • Even Legendary Buddha meditated under the cool shade of a mango tree.
  • Mangoes, cashews & pistachios belong to the same family.
  • The amount of vitamin content of mango varies on the variety as well as the maturity of it. It contains a high amount of vitamin C when it is green and growing. However, it holds more and more vitamin A as it ripens and matures.
  • A mango tree can grow about 100 feet.
  • The 300 years oldest living mango tree in East Khandesh is still producing viable fruits.
  • The weight of the heaviest mango was 3.4 kg (7.5 lb). Sergio and Maria Socorro Bodiongan are famous for producing big size mangoes in their garden. On 27 August 2009, they presented this mango at the Sunday Celebration’s Pinaka Contest, which was held in Cagayan de Oro City, Philippines.
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What is so special about the mangoes?

It is the most popular, nutritionally rich fruits. It contains a unique flavour, distinctive fragrance, yummy taste, and health-promoting qualities. Perhaps you are aware of the importance of food in daily life. In fact, they are an automatic choice for your healthy eating habits.

Here are some special facts about mangoes:

  • People consume more fresh mangoes worldwide daily than any other fruit.
  • It originated in India over 5,000 years ago.
  • They are in different colours (green, yellow, red and orange), shapes and sizes.

What makes Mangoes such a popular fruit in India?

Literally, everything about it is special.

To begin with, mango is an age-old fruit, which you will still find in abundance globally. There are many interesting stories regarding the spreading of Mango from India to other parts of the world.  Mango seeds travelled with humans from India to other parts of Asia. Later, it spread over to the Middle East, East Africa and South America. The beginning was around 300 or 400 A.D.

Mangoes offer variance in taste like their colour, shapes and sizes. It is either sweet or sour or a mix of both. Mango has a versatile use. You can eat it either as it is or you can make humungous delicious desserts. It may prepare delectable Mango Lassi or the yummy Mango Cheesecake.

It is a seasonal fruit. Other seasonal fruits are not as sweet and tasty as mangoes are. Additionally, they are easy to consume at any time. This low-calorie fruit helps you to sleep comfortably. In summer, this healthy, refreshing, juicy fruit is a natural choice for almost all Indians. Further, it is extremely nutritious and healthy.

Due to all the above reasons, they are so popular not only in India but also worldwide.

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Mangoes Nutrition:

In fact, mango is a nutritional powerhouse. You will get a major portion of your daily nutrients from it.

Nutritional benefits of mangoes:

They are juicy, nutritious, sweet, versatile, delicious super fruit. It is not only a refreshing summer treat but also a healthy alternative to your junk foods.

To begin with, you will get only 107 calories from one cup (165 grams) of it. Therefore, it is a delightful sweet treat. Each cup of mange can provide the followings:

  • It is rich in Vitamin A. You will get about 25% of vitamin A required daily.
  • Besides, One cup of it will provide almost 100% of your required daily amount for Vitamin C.
  • Further, it contains more than 20 different vitamins and minerals.
  • It is a rich source of folate also. It serves around 50% of your daily requirement
  • Moreover, it contains a high amount of fibre (3 grams). It is about 10 % of your daily need.
  • Furthermore, it is fat, sodium and cholesterol-free.
  • You will get 1 gram of protein, 257 mg (milligram) of potassium and 0.2 mg of vitamin B-6.
  • Generally, a fully-ripe mango can provide approximately 40% of your daily fibre requirement.
  • Moreover, it is a high source of Anti-oxidant. It contains phytochemicals like gallotannins and mangiferin.
  • Generally, a fully-ripen mango can provide approximately 40% of your daily fibre requirement.
  • It is a very good source of Vitamin C and Folate.
  • Besides, it is rich in protein and fats.
  • Moreover, it is a high source of Anti-oxidant.

Mangoes health benefits:

source google image

Generally, people consume mango fruit. The benefits of mango mainly indicate its healing properties. Eating mango daily can keep you healthy. Apart from being a sweet and juicy delight, it also benefits our health in many ways.

Mangoes are beneficial for human health in many ways.

Below are some benefits of mangoes:

  • It contains a high amount of vitamin A. It is not only important for immune function but also helps to maintain healthy skin. Moreover, it is important for your eyes. In addition, plenty of carotenoids help in improving eyesight.
  • Folic acid helps to generate new cells and grow tissues. It facilitates cell work. Added to this it helps to form a red blood cell. Therefore, it is helpful to prevent anaemia. You also need it to make DNA.
  • Due to its high content of fibre, it keeps you feel full for a long time. As a result, it helps you to control your weight. Its fibre along with polyphenols helps to fight out constipation and piles. Some scientific review revealed that fibre aids to resist deadly diseases like cancer. Therefore, it keeps your body healthy.
  • Mango fruit is rich in vitamin C. beside contains folate, zinc and vitamin B6.  Therefore, mangoes boost immunity.
  • It is rich in both Iron and vitamin C. Therefore, it helps to absorb the non-heme iron in your body. Therefore, it may prevent anaemia.
  • The citric acid in it helps to keep the digestive system work properly.
  • It is able not only to keep your heart healthy but also to protect against kidney diseases.
  • Glutamine in it also increases memory capacity.
  • Apart from vitamin A, B, E, K, etc, magnesium, potassium, copper, zinc, iron is also available. Eating mangoes help to develop the power of disease-fighting along with other important functions.
  • The research revealed that low selenium level might cause heart disease. Mango is rich in selenium and B6, can promote heart health.
  • Mango contains mangiferin, a natural polyphenol. Studies revealed that it helps in preventing the growth of cancer. Its antioxidant properties also decrease free radicals as well as harm to the DNA.

What are the uses of the mango tree?

Generally, mango trees live for over 100 years. During its lifespan, it bestows many valuable gifts to humanity. The most wonderful gift is its fruits, the mangoes. Further, almost all parts of the tree are useful to humans. People use the leaves, skin, bark and pit of mango tree in folk treatment for centuries.

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What are the useful parts of the mango tree?

There is a varied use of Dried Mango skin and seeds in Ayurveda for its therapeutic properties for ages. Mango fruits along with the leaves and the seeds have medicinal use for ages.

Mango wood:

It is strong and sturdy but soft.  Therefore, it is easy to give any shape. Even you can carve it intricately. It is not only durable but also look attractive. Moreover, it is suitable for outdoor furniture as it is naturally water-resistant. Therefore, it is used widely to make household furniture like chair, table, bed, desk, dining room table, musical instruments, cabinets, door, furniture, veneer, plywood, kitchen accessories etc. In addition, you can use it for burning purposes.

Mango bark:

At first, derive powder from dried mango bark and consume it to get relief from diarrhoea.

Mango gum:

The gum obtained from the bark of the mangoes (trees) can be applied on cracked feet and areas affected by scabies.

Mango sap:

If you pluck a mango, then white juice comes out of the branch. You may apply it on bee stings to reduce pain.

Mango seed:

As seeds of the mangoes have ample medicinal values, therefore the pharma industry uses them profusely.

You can derive Mango Butter, a rich natural fat, from the seeds inside the pits of it. This seed oil along with the butter contains important skin-nourishing ingredients. You can apply it to reduce wrinkles and stretch marks, soothe sunburn, and heal scars. It works to moisturise and nourish hair. It aids to prevent hair loss.

You will find them in many lotions, moisturizers, antiaging creams, and skincare products and hair care products like rosewater.

If you consume mango seed extract, then it helps to promote immunity level, improve heart strength and boost brain function. Furthermore, it helps to lose weight in a natural way.

Mango leaves:

The mango leaves bear a sacred role in India. It is not only a symbol of love but also a gesture of friendship. It is a gesture of friendship to offer someone a basket of mangoes.

Even a lot of people believe that they can fulfil wishes. People use mango leaves at weddings to ensure children for the newly married couple.  Mango leaves are used widely in Hindu rituals, auspicious occasion and worship. Generally, the Hindu’s use of banana trees and mango leaves at the main entrance on the marriage day.

Benefits of mango leaves:

Mangoes are a quintessential summer fruit. In fact, Mango leaves work as wonderful herbal medicine. They contain several medicinal properties that can heal many health conditions. They contain plenty of vitamins A, B, C and many nutrients.

What are the medicinal benefits of mango leaves?

In addition, they have powerful compounds like flavonoids, riboflavin, Thiamine, alkaloids, phenols, Steroids and beta-carotene.  In fact, these compounds can settle a number of health problems.

Furthermore, mango leaves contain antibacterial, anti-inflammatory, anti-viral, anti-oxidant, hypotensive properties.

Below are some benefits of Mango leaves:

  • Control of diabetes.
  • Lower blood pressure.
  • Improve gut health.
  • Aid indigestion.
  • Treat dysentery.
  • Treat heart problems.
  • Contain anti-inflammatory properties.
  • Fight obesity.
  • Dissolve gall and kidney stone.
  • Treat oral problems.
  • Eliminate free radicals.
  • Cleanse the stomach.
  • Benefit skin and hair in several ways.

Are mango leaves edible?

Yes, fresh mango leaves are edible. Generally, people use tender and green mango leaves for cooking purposes.

How to use mangoes leaves?

You can either boil or soak the leaves and use the water or consume the dried leaves in powder form.

Besides, you may add it to tea and either drink it as tea or bath with this water.

Even you can burn the leaves and apply the ash to fix skin problems or burns.

How to select a ripe mango?

Now a day, you will get mangoes all year round in various fruit stores. If you cannot select a ripe mango, then you will not enjoy the taste properly. Choosing a ripe mango is very simple. You may do the followings to choose a ripe fruit:

  • At first, do not focus on the colour of a mango. Generally, ripe fruits are green, red, yellow and pink according to varieties. Sometimes the colour may mislead you. The colour differs with varieties. For example, green does not mean it is not ripe. On the other hand, red does not mean it is ripe.
  • If they are ripe, then you will get a sweet, strong, fruity fragrance at their stem end.
  • You may squeeze it gently. If it is a little soft, then it is ripe. It means there is soft flesh inside.
  • Added to this, you may use your experience. Ripe mangoes become softer like ripe Peaches and avocados.
  • Furthermore, inspect it carefully. The ripe fruit is fleshy, full like a football and round-shaped especially around the stem.

How to ripen mangoes?

At first, you may just leave the unripe mangos openly at room temperature on the kitchen counter. Gradually, it will ripe within several days. This is the oldest and the best way to ripen them. However, it is time-consuming.

If you want to get a quick result, then you may either keep them in a paper bag or wrap them with a newspaper. Now leave them undisturbed and store them at room temperature. Within 2-3days, they will ripe. Only remove them, when they give a fruity smell and feel softer.

Even you may submerge the unripe fruits in your uncooked rice bowl. Check them after every 8-10 hours. They will ripe within 1-2 days.

How to store ripe mangoes?

You can freeze the ripe mangoes to keep them fresh for 4-5 days. It will help to slow down the ripening process.

Even you can store peeled and cubed mangoes in an airtight container in the refrigerator for around a month or so. You may freezer them for up to six months.

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Some question and answers:

Can mangoes make you gain weight?

According to the Nutritionists, mangoes are not responsible for weight gain. It does not contain cholesterol. Moreover, it is salt-free. It is the perfect summer fruit, which nourishes your body. However, overeating this fruit can cause weight gain.

How many calories are in a whole mango?

Although it is full of nutrients but low in calorie. A serving equal to 3/4 cup of sliced mangos provides only 70 calories. Generally, one whole mango gives 202 calories. Without refuse, it is 336g. Each serving of mango is fat, sodium and cholesterol-free. Therefore, it is a nutritious as well as a delightful summer retreat.

Is Mango good for you when dieting?

According to Several studies, foods containing low energy density or low calories per gram are an excellent food for weight loss. Mangoes are very low-density fruit that contains only 0.6 calories per gram. Moreover, its high fibre content is extremely helpful for weight loss.

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How mangoes can aid weight loss and benefit health?

Research finds that phytochemicals and bioactive compounds in it may destroy fat cells along with fat-related genes. Therefore, it benefits to control weight.

They are rich in dietary fibre and water but low in calories. It is good for digestive health. Its high-fibre content promotes weight loss. Moreover, it supports heart health.

Also, read mango benefits above.

Is one mango a day fattening?

Mangoes are not a high-calorie product. Medium-sized fruit is about 200 grams and provides around 130 calories. So one mango daily is not a lot for fattening.

Why we feel sleepy after eating mango?

Mangoes contain vitamins like B6 and B12 and minerals like magnesium and potassium. Vitamin B6 helps to produce more melatonin. This natural hormone controls the circadian rhythm. Vitamin B12 also helps to retain the circadian rhythms in sync. Besides, it lowers the risk of depression. Depression can disturb your sleep-wake process. Therefore it aids deep sleep.

Magnesium slows down nerve instincts and relaxing muscles. Potassium is also a natural muscle relaxant. Due to this, we feel sleepy after eating this fruit.

If you eat it at night, then it will promote sound and sufficient sleep.

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How mangoes affect diabetics?

If you consume one mango daily, then it is ok. Its glycemic index (GI) is around 50. According to the dieticians, it is not harmful to the diabetic patient.

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  • Can I eat mango on an empty stomach?

  • Why is Mango a Superfood?

  • Which ones are the most interesting facts about mango fruit and why is that?

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  • Some facts about this mango which general people are unaware of:

  • What are the mind-blowing facts about mangoes (especially in India)?

  • Why is mango the fruit so popular?

  • What is so special about the mango fruit?

  • Why are mangoes so popular?

  • How many mind-blowing mango facts do you know?

  • How to choose a ripe mango?

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Banani Chakraborty

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