Mango: The King of Fruits and Its Benefits for Human Body :-
Mango is a delicious and nutritious tropical fruit that has been cultivated for over 4,000 years in India and Southeast Asia. It is also known as the "king of fruits" because of its rich flavor, aroma, and color. There are hundreds of varieties of mango, each with its own characteristics and taste. But what makes mango so special besides its taste? In this blog post, we will explore some of the health benefits of mango for the human body, based on scientific evidence and research.
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History Of Mangos :-
Mangoes originated in Southeast Asia and India, where references to the fruit are documented in Hindu writings dating back to 4000 B.C. Buddhist monks cultivated the fruit and in fact, the mango is considered to be a sacred fruit in the region because it is said that Buddha himself meditated under a mango tree. Mango seeds traveled with humans from Asia to the Middle East, East Africa and South America beginning around 300 or 400 A.D.
The name mango is most likely derived from the Malayam manna. The mango comes in over 50 varieties, ranging in color from greenish, yellowish, to reddish, often tinged with purple, pink, orange-yellow, or red. Mangoes diverged into two genetically distinct populations: the subtropical Indian group and the tropical Southeast Asian group.
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History Of Mangos |
Nutrients : Mango is packed with nutrients :-
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Mango is packed with nutrients |
Protect By Deseases : Mango may protect against some diseases :-
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Protect By Deseases |
Heart health : Mango may support heart health :-
Mango can also benefit the heart by improving blood lipid levels and reducing inflammation. As mentioned above, mangiferin can lower cholesterol levels and prevent lipid peroxidation, which is a process that damages the cell membranes and leads to atherosclerosis (hardening of the arteries). Mangiferin can also inhibit platelet aggregation, which is a risk factor for blood clots and stroke.
Mango can also reduce inflammation in the blood vessels and heart by suppressing the production of pro-inflammatory cytokines, such as TNF-alpha, IL-6, and IL-1beta. These cytokines can trigger chronic inflammation and damage the endothelium (the inner lining of the blood vessels.
Strong immune system : Mango can boost the immune system :-
Mango can also benefit the immune system by providing carotenoids, which are pigments that give yellow fruits their color. Carotenoids are converted into vitamin A in the body, which is essential for proper immune system functioning. Vitamin A helps maintain the integrity of the mucous membranes that line the respiratory, digestive, and urinary tracts. These membranes act as barriers against pathogens and foreign substances.
Mango also contains other carotenoids, such as lutein and zeaxanthin, that have antioxidant properties and protect the eyes from oxidative stress. Lutein and zeaxanthin are concentrated in the macula, which is a part of the retina that is responsible for central vision. They can increase visual range, lessen discomfort from glare, enhance visual contrast, and prevent age-related macular degeneration.
Improve Skin Health : Mango can improve skin health :-
Mango can also benefit the skin by providing vitamin C, which is needed to produce collagen, a type of tissue that gives skin its elasticity and helps prevent wrinkles and sagging. Vitamin C also helps scavenge free radicals that can damage the skin and cause premature aging.
Mango can also help improve skin health by applying mango extract from the leaves to the skin. One study found that mango leaf extract was effective in reducing acne in a small group of volunteers. The extract was applied twice a day for eight weeks and resulted in a significant decrease in the number of acne lesions, sebum production, and inflammation. However, more research is needed to confirm the efficacy and safety of mango leaf extract for acne treatment.
Constipation Problem : Mango can ease constipation :-
Mango can also benefit the digestive system by easing constipation. One study found that participants who ate 300 grams of mango per day for four weeks saw an improvement in their constipation symptoms, such as stool frequency, consistency, and volume. The researchers attributed this effect to the fiber and polyphenols in mango, which can increase the growth of beneficial bacteria in the gut and modulate intestinal motility.
Mango can also help improve digestion by providing enzymes that can break down proteins, fats, and carbohydrates. One of these enzymes is called amylase, which can digest starch into simple sugars. Another enzyme is called bromelain, which can digest proteins into amino acids. These enzymes can enhance nutrient absorption and prevent bloating, gas, and indigestion.
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Mango can ease constipation |
How to eat mango :-
Mango is a versatile fruit that can be enjoyed in many ways. Here are some tips on how to eat mango:
- Choose ripe mangoes that are slightly soft to the touch and have a sweet aroma. Avoid mangoes that are bruised, shriveled, or have dark spots.
- Wash the mango thoroughly under running water and dry it with a paper towel.
- Cut the mango along the sides of the large seed in the middle. You will end up with two halves, each with a curved shape.
- Score the flesh of each half with a knife, making a grid pattern. Be careful not to cut through the skin.
- Push the skin from underneath to invert the flesh and expose the cubes.
- Cut or scoop out the cubes with a spoon or knife.
- Enjoy the mango cubes as they are or add them to salads, smoothies, yogurt, oatmeal, or desserts.
You can also peel the mango with a peeler or knife and cut the flesh into slices or chunks. Alternatively, you can use a mango splitter, which is a tool that can separate the flesh from the seed in one motion.
You can store ripe mangoes in the refrigerator for up to five days or in the freezer for up to six months. You can also buy dried or canned mangoes, but make sure they are unsweetened or in their own juice.
Some Other Ways To Eat Mangoes :-
- As a fresh fruit:
One of the simplest ways to eat a mango is to eat it fresh. Cut it into slices or cubes and enjoy the fruit as a snack or dessert.
- Add it to salads:
Mango is a great addition to salads. It can add sweetness and a tropical flavor to your classic salad.
- Make a smoothie:
Mango is among the most popular fruits used in smoothies. You can blend it with other fruits or yogurt for a delicious and healthy drink.
Some Recipes That Use Mangoes :-
- Mango popsicle:
Mango popsicles are a fun and easy recipe to make at home. They are perfect for summer days and nights.
- Mango ladoo:
Mango ladoo is a delicious and nutritious recipe that can be made instantly with just three ingredients.
- Aam Chunda pickle:
Aam Chunda pickle is a classic Gujarati sweet and sour mango pickle that is made with raw mangoes. Raw mangoes are
grated and combined with sugar syrup and some spices to make this ever delicious Gujarati Chunda pickle.
Types Of Mangos :-
However, there are almost 300 different types of mangoes in the world2. In India alone, there are over 100 varieties of mangoes. Some of the popular varieties of mangoes in India include Alphonso, Kesar, Totapuri, and more.
- Honey (formerly known as Ataulfo)
- Francis
- Keitt
- Kensington
- Palmer
- Tommy Atkins
- Chaunsa
- Kesar
- Haden Etc.
Conclusion :-
Mango is a delicious and nutritious fruit that has many benefits for the human body. It is low in calories but high in vitamins, minerals, antioxidants, and fiber. It can protect against some diseases, support heart health, boost the immune system, improve skin health, and ease constipation. It can also be enjoyed in various ways and added to different dishes. Mango is truly a king of fruits that deserves a place in your diet.