Unlocking the Nutritional Treasures of Mango: A Summer Superfruit

As the sun stretches its golden rays across the sky and the mercury steadily rises, there's one fruit that stands out as the quintessential taste of summer – the mango. Beyond its heavenly flavor and luscious texture lies a treasure trove of nutrients that make it not just a delicious indulgence but also a powerhouse of health benefits.

Nutrient Density:

Mangoes boast a diverse nutrient profile that varies slightly across different varieties. However, across the board, they pack a punch when it comes to essential vitamins and minerals. In a 100-gram serving, mangoes provide an energy value ranging from 62 to 190 kilocalories. They are rich in vitamin C (45mg), vitamin A (67mcg), folate (53mg), potassium (205mg), calcium (14mg), and phosphorous (16mg).

Phytochemical Powerhouse:

Beyond the standard vitamins and minerals, mangoes contain an array of phytochemicals such as B carotene, flavanols, phenolic acids, and the potent mangiferine. These compounds not only contribute to the fruit's vibrant color and flavor but also offer a myriad of health benefits.

Eye Health and Cancer Prevention:

Studies suggest that regular consumption of mangoes may help prevent the occurrence and progression of eye diseases, thanks to their rich vitamin A content. Moreover, the presence of mangiferin in the stem, leaves, and bark of mangoes is believed to possess potent anticancer properties.

Immune Boosting and Gut Health:

With its abundance of vitamin C, mangoes serve as excellent immune boosters, particularly beneficial during the summer months. The fibre content in mangoes acts as a prebiotic, promoting gut health, while pectin helps soften stools, aiding in digestion. Mango with curd and nuts(parfait)makes excellent gut friendly snack.

Anti-Inflammatory and Glycemic Control:

Polyphenols, flavanols, and carotenoids found in mangoes exhibit anti-inflammatory and immune regulatory activities, contributing to overall wellness. Despite their sweet taste, mangoes have a medium glycemic index, making them suitable for individuals with diabetes when consumed in moderation, one serving(110-125gms) a day as a snack.

Storage Tips:

To prolong the enjoyment of mangoes beyond their peak season, proper storage is key. Semi-ripe mangoes should be wrapped in paper and stored in a cool, dark place to ripen. Once ripe, they can be refrigerated to maintain freshness. For long-term storage, peel and chop mangoes before sealing them in a ziplock bag and freezing them for up to three months.

Considerations and Cautions:

While mangoes offer a plethora of health benefits, certain individuals should exercise caution. Those with kidney disorders or on low-potassium diets should limit their mango intake. Similarly, individuals with grade 2 or 3 fatty liver should avoid mangoes. Additionally, those with irritable bowel syndrome may find that mango consumption exacerbates their symptoms.

Conclusion:

In summation, mangoes are not just a delectable summer treat; they are a nutritional powerhouse bursting with vitamins, minerals, and phytochemicals. From bolstering immune function to promoting gut health and beyond, the benefits of mangoes are as diverse as they are delicious. So, this summer, indulge in the juicy goodness of mangoes and reap the rewards of this tropical superfruit.