Mango fruit
“The king of the fruits”, mango fruit is one of
the most popular, nutritionally rich fruit with unique flavor, fragrance,
taste, and heath promoting qualities making it a common ingredient in new
functional foods often called “super fruits”. Mango is one of the delicious
tropical seasonal fruit and believed to be originated in the sub-Himalayan
plains of Indian subcontinent. Botanically, this exotic fruit belongs to the
family of Anacardiaceae, a family that also includes numerous species
of tropical fruiting trees in the flowering plants such as cashew, pistachio...etc.
Mango is a tropical tree cultivated in many
regions of India
and now distributed wide across the world in many continents. Usually, fruits
grow at the end of a long, string like stem, with sometimes more than one fruit
to a stem.
Each fruit measures 5 to 15 cm in length and
about 4 to 10 cm in width, and has typical “mango” shape, or sometimes
oval or round. Its weight ranges from 150 gm to around 750 gm. Outer skin is
smooth and is green in un-ripe mangoes but turns into golden yellow, bright
yellow or orange-red when ripen depending on the cultivar.
Internally, juicy flesh has orange-yellow in
color with numerous soft fibrils radiating from the husk (enveloping a single
large kidney-shaped seed). Flavor is pleasant and rich, and tastes sweet
with mild tartness. A high quality mango fruit should feature no or very less
fiber content and minimal sour taste. Mango seed may either has a single
embryo, or sometimes polyembryonic.
Health benefits of Mangoes
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Mango fruit is rich in pre-biotic dietary fiber,
vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.
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According to new research study, mango fruit has
been found to protect against colon, breast, leukemia and prostate cancers.
Several trial studies suggest that polyphenolic anti-oxidant compounds
in mango are known to offer protection against breast and colon cancers.
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Mango fruit is an excellent source of Vitamin-A
and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin.
100 g of fresh fruit provides 765 mg or 25% of recommended daily levels of
vitamin A. Together; these compounds are known to have antioxidant properties
and are essential for vision. Vitamin A is also required for maintaining
healthy mucus membranes and skin. Consumption of natural fruits rich in
carotenes is known to protect body from lung and oral cavity cancers.
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Fresh mango is a very rich source of potassium.
Potassium is an important component of cell and body fluids that helps
controlling heart rate and blood pressure.
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It is also a very good source of vitamin-B6
(pyridoxine), vitamin-C and vitamin-E. Consumption of foods
rich in vitamin C helps body develop resistance against infectious agents and
scavenge harmful oxygen free radicals. Vitamin B-6 or pyridoxine is
required for GABA hormone production in the brain. It also controls
homocystiene levels in the blood, which may otherwise be harmful to blood
vessels resulting in CAD and stroke.
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Copper is a co-factor for many vital enzymes,
including cytochrome c-oxidase and superoxide dismutase (other minerals
function as co-factors for this enzyme are manganese and zinc). Copper is also
required for the production of red blood cells.
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Mango peels are also rich in phytonutrients,
such as the pigment antioxidants like carotenoids and polyphenols.
Mango latex allergy especially with raw,
unripe mangoes is common in some sensitized individuals. Immediate reactions
may include itchiness at the angle of the mouth, lips, and tip of the tongue.
In some people, the reactions can be severe, with manifestations like swelling
of the lips, ulceration at the mouth angles, respiratory difficulty, vomiting,
and diarrhea.
This reaction develops because of anacardic
acid present in raw, unripe mangoes. Cross-allergic reactions with other
anacardiaceae family fruits like "cashew apples" are quite common. It
is quite rare with fully ripen fruits; however, people with known case of mango
fruit allergy may have to avoid them.
Mangoes are also a source of beta-carotene, potassium and vitamin C. It would save you many calories to skip on the sugar. It is good for cholesterol and blood circulation.
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