NoMango: (Mangifera indica)
Mango is a fruit which is present mostly in northwestern region Myanmar and Bangladesh. It is also present in Northeastern reion India and Pakistan. It is national fruit of Pakistan, India and Phillipine and its tree is national tree of Bangladesh. Mqngo hqve several cultivars and all of its cultivars hqve different shape, size, taste, skin color and fleshy color. Its skin color may be pale yellow, green, gold, and orange. It has excellent taste. It haa many health benefits and it can be eaten by many ways.
Nutritional Value:
Mango is a great source of vitamins and minerals which are required by the body. 100 grams of mango contains
Calories: 60kcal
Copper: 0.111mg 12% DV
Potassium: 168mg 4% DV
Manganese: 0.063mg 3% DV
Magnesium: 10mg 2% DV
Vitamin C: 36.4mg 40% DV
Vitamin B9: 43 micg 11% DV
Vitamin B6: 0.119mg 7% DV
Vitamin A: 56micg 6% DV
Vitamin E: 0.9mg 6% DV
Vitamin K: 4.0micg 4% DV
Vitamin B3: 0.663 3% DV
Vitamin B5: 0.197mg 4% DV
Vitamin B2: 0.032mg 3% DV
Carbohydrate: 14.98g 5% DV
Dietry Fibers: 1.6g 6% DV
Sugar: 13.67g 27% DV
Protein: 1.82g 2% DV
Methods of Eating:
Yoi can enjoy mango by eating it by cutting into halves. You can incorporate it in chutneys, desserts, salad, and smoothies. You can consume it by making its juice or by making milk shake. It can be consumed in dried form also.
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https://www.verywellhealth.com/mangoes-7501099
Health Benefits of Mango:
Mangoes have several health benefits but here we discuss some most important benefits.
1. Prevent Diabetes:
Diabetes is high sugar concentration in bloodstream. Fresh mango have quantity of sugar as compatred to other fruits so the people with diabetes think that consuming mango will increase their sugar level. But no study show such relation at all. By eating fresh mango in moderation no diabetes level increase. Studied shows that the food with high vitamin C and carotenoids maintain the sugar level in blood. Mango have high value of these two nutrients it has 40% daily value of Vitamin c which is helpful to decrease the blood sugar level.
2. Boost immunity:
Mango has many nutrients like Vitamin A, Vitamin C, folate, Vitamin . And Vitamin E which are very important to boost immunity. Vitamin A is very important to improve immunity if we have deficiency of this vitamin we have high risk of infection. Vitamin c play a vital role in producing white blood cells which are fighting cells if we have deficiency of vit. C our immunity will become weak and we will be at high risk of infection. 1 cup of mango provide us 75 % Of DV of Vit. C and 10 to 15 % DV of Vitamin A.
3. Heart Health:
Mango have a decent amount of mangnesium and potassium which are good nutrient for blood flow. These nutrients relax the blood vessel and promote the lowering of blood pressure. Mango also contain an antioxidant which name is mangiferin, this antioxidant is very helpful to improve heart . This antioxidant protect the heart cells from inflamation , oxidative stress and cell death. It is also helpful in lowwring your cholestrol level and triacylglycerides level in blood which is major cause of heart attack and cardiac arrest now a days.
4. Digestive Health:
Mangoes have great impact on digestive health. Mangoes have an enzyme named as amylase enzyme which convert high carbohydrate into simple sugar glucose or maltose so that it can be easily digested. On the otheer hand it contain water and dietry fibres which are very helpful in digestion. Dietry fibers helps during constipation and diarrhea.
Research shows that if a person have constopation for long time and he consumed mango, he will get relief from this disease.
5. Eye Health:
Mango have a significant amount of Vitamin A which is very important for eye sight. If we have deficiency of this vitamin we may have night blindness. In addition mango also contain two major nutrients which are leutein and zeaxanthene which are present in retina. These nutrients absorbe the excess light and also protect eye from the harmful blue light.
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https://www.health.com/nutrition/health-benefits-mango
6. Protect from Cancer:
Mango has a nutrients called polyphenol which is responsible to reduce the oxidative stress. Oxidative stress can cause many type of cancer in the body. Polyphenols also help to destroy many cancer cells in the body like breast cancer, colon cancer, prostrate cancer and lungs cancer etc.
7. Boost energy:
Mango contain high amount of sugar and vitamin which are very important to boost your energy and these all nutrients help to make a person healthy and strong. If a person consume mangoes in moderation he will remain energetic and active during whole day.
Conclision:
Overall we can conclude that mangoes are not only fruit, these are the gift of God during summer espacially so consume mangoes everyday during summer and get more health benefits from this fruit.
You can consume mango anytime throughout the day but the best time to consume it is Mid Day and at evening. So that it can easily digested. Avoid to consume it on empty stomach.