MYTH # MANGOES ARE FATTENING
Mangoes (Mangifera Indica) “KING OF FRUITS” are often considered EVIL among weight conscious segments.
It’s a strict No-No for them.
But tell me how can Mother earth produce something which is ” Evil “??
Each and Every part of the Indian National fruit is pious.
Mangoes are considered the “King of fruits” and do you know that the mango leave symbolise auspiciousness and joy?
Remember how mango-tree leaves are placed on the water pot (kalask) before rituals to complete a Hindu ceremony called Purnakumba.
How can you forget that Mango leaves that are decorated as Toran, which are tied in front of houses and on the festival days to welcome gods.
The leaves are chewed on to protect and strengthen gums, the chlorophyll in these leaves are rich and anti-bacterial.
Another interesting fact is that Bark Mango trees are used in Havana.
Now comes the Magnificent Mango “fruit”. It’s a drupe, or stone fruit, which means that structurally it has a large seed in the middle.
Mango are native to India and Southeast Asia and has been cultivated for over 4,000 years. Different varieties of mango can be found, each with a unique taste, shape, size and colour like Himsagar, Langra, Totapuri, Dusheri and etc.
100gms of Mango contains:
Calories – 60% Daily Value*
Total Fat 0.4 g – 0%
Saturated fat 0.1 g – 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0.1g
Cholesterol 0 mg – 0%
Sodium 1 mg – 0%
Potassium 168 mg – 4%
Total Carbohydrate 15 g – 5%
Dietary fiber 1.6 g – 6%
Sugar 14 g
Protein 0.8 g – 1%
Vitamin A – 21%
Vitamin C – 60%
Calcium – 1%
Iron – 1%
Vitamin D – 0%
Vitamin B-6 – 5%
Cobalamin – 0%
Magnesium – 2%
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorific needs.
Mango is a low-calorie fruit(medium Glycaemic Index) that is high in fibre, and is a great source of vitamins A and C. It also contains folate, B6, iron, a little calcium, zinc and vitamin E.
Mangoes could help facilitate healthy digestion
- Promotes Healthy Gut:
Mango Flesh contains prebiotic dietary fibre, which helps feed good bacteria in the gut. Healthy gut is detrimental for a healthy body. Leaky gut, apart from poor digestion results in skin conditions like IBS, asthma, slow metabolism and other health issues.
- Immunity Booster:
Mangoes play an important role in reducing problems like indigestion and excess acidity. Mangoes is comprised of digestive enzymes that are known to promote natural, efficient digestion. These enzymes aid the breakdown and digestion of protein and fibre. The dietary fibres present in mangoes have many long-term benefits which help in lowering the risk of many lifestyle diseases like type 2 diabetes, heart aliments and diverticular diseases.
- Promotes eye health:
Mangoes are rich in beta carotene, a precursor of vitamin A which helps in taking care of pur vision and age related eye problems.
- Lowers Cholesterol:
Mangoes are high in fiber pectin which helps in reducing the low density lipoprotein(LDL) that is how it aids in lowering Cholesterol.
- Clears the Skin:
Mangoes are rich in vitamin A & vitamin c which helps in replenishes skin. This vitamin is essential for producing collagen — a protein that gives structure to your skin and hair. Collagen gives your skin its bounce and combats sagging and wrinkles.
- Even Diabetics Patients Could Enjoy it:
The glycemic index of mangoes ranges between 41 to 60, with an average of 51. The value of 51 is on the lower end of the glycemic index scale. Foods that are less than 55 are consider to be low glycemic food, which is safe for diabetics patients to consume.
Foods with low glycemic index, makes sure the release of sugar in the blood is slow, and there is no sudden spike in the blood glucose levels. Besides that, mangoes are also rich in dietary fibres which help in regulating the blood sugar levels.
- Aids Weight Loss:
Key for weight loss is satiety. Since this” king of fruits” is available distinctly in summers. On consumption its taste lingers throughout the entire year. If we abstain ourselves from the pleasure of its sweetness, we start consuming white sugar or packaged food to subside its craving. It is always better to consume fresh and seasonal fruits instead of frozen or packaged ones.
- Aphrodisiac properties and promote healthy married life:
Mangoes are referred to as love fruits. Rich in vitamin E. They increase virility in males, boost and regulate hormones.
Some Points about mangoes:
- Mangoes should be consumed in moderation.
- Moderation is the key word. Excess is not advisable. Gap between the consumption of food and fruits should be 3 hrs.
- Mangoes are widely used in various cuisine.
- Sour and unripe mangoes find utility as chutneys, pickles, jelly and drinks (aam panna) leave a memorable sweet & sour after taste. In Bengal , especially it is used in lentils too.
- Ripe mangoes can be made into lassis, shakes, aamras, murrabas, cakes, icecreams, sandesh even mango fritters and much much more.
- However my favorite way of eating this blissful fruit is by dressing it in zig-zag lines and enjoying every morsel the way my father ate.
Smita Khanna Roy Chowdhury