In many countries of the world, mangoes are called “the king of fruits.” It has a bright, memorable taste – one mango resembles a peach with a melon flavor, others a mixture of apricot and pineapple, someone fancies a strawberry. Mangoes are native to India and Southeast Asia and have been cultivated for over 4,000 years. There are hundreds of mango species, each with a unique flavor, shape, size, and color.
This fruit is not only delicious but also very healthy. The mango fruit contains proteins, carbohydrates, fiber, vitamins A and B, a large amount of beta-carotene, organic acids, potassium, calcium, magnesium, zinc. Let us find out more.
The health benefits of mango
- Mango is rich in antioxidants that protect the body from premature aging and cancer
- The fruit is a good source of folic acid, several B vitamins, and vitamins A, C, K, and E, which help boost immunity
- Mango contains magnesium, potassium, and the antioxidant mangiferin, which support heart health
- The fruit includes digestive enzymes, water, dietary fiber, and other compounds that help promote digestion
- Mango contains lutein, zeaxanthin, and vitamin A, which support eye health
- The fruit contains vitamin C, which gives the skin elasticity and prevents sagging and wrinkles. Vitamin A gives the hair a healthy shine
- Polyphenols help fight oxidative stress associated with colon, lung, prostate, breast, and bone cancers
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Calorie content of mango and how much you can eat per day
Mango contains more sugar than many other fruits. Enjoy the fruit in moderation, limiting it to two cups (330 g) per day. The calorie content of mango is 60 kcal per 100g.
Downsides of mango to health
Avoid mangoes for digestive upset and diarrhea (the laxative effect of the fetus will aggravate problems), diseases of the pancreas (pancreatitis), acute inflammation of the stomach (gastritis), or liver (hepatitis).
Keep in mind; mango cannot be combined with alcohol, and in general, if you eat it in large quantities, an upset stomach is guaranteed.
How to make a mango smoothie
- 10 minutes
- 1-2 sweet and ripe mangoes
- 1-2 – 3-4 glasses of yogurt
- Pinch of cardamom
- 1 teaspoon honey
- A little rose water to taste (add a few drops first – it’s very concentrated)
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- 1/2 – 3/4 cup liquid of your choice – milk, coconut water yogurt, etc
- A pinch of coconut flakes – for serving
- Peel the mango, remove the pit, and chop the flesh.
- Place the mango, yogurt, cardamom, honey (if using), and rose water in a blender
- Beat until smooth
- Dilute the smoothie to the desired consistency
- Sprinkle coconut on the mango drink and serve immediately
Adapted and translated by Wiki Avenue Staff
Sources: Today Lifestyle