“The king of the fruits," mango fruit is one of the
most popular, nutritionally rich fruits with unique flavor, fragrance, taste,
and heath promoting qualities making it a common ingredient in new functional
foods often labeled “super fruits."
Mango is one of the delicious seasonal fruits grown in the
tropics.
Health benefits of Mangoes
Mango fruit is rich in pre-biotic dietary fiber, vitamins,
minerals, and poly-phenolic flavonoid antioxidant compounds.
According to new research study, mango fruit has been found
to protect against colon, breast, leukemia and prostate cancers. Several trial
studies suggest that polyphenolic anti-oxidant compounds in mango are known to
offer protection against breast and colon cancers.
Mango fruit is an excellent source of Vitamin-A and
flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of
fresh fruit provides 765 mg or 25% of recommended daily levels of vitamin A.
Together; these compounds are known to have antioxidant properties and are
essential for vision. Vitamin A is also required for maintaining healthy mucus
membranes and skin. Consumption of natural fruits rich in carotenes is known to
protect the body from lung and oral cavity cancers.
Fresh mango is a good source of potassium. 100 g fruit
provides 156 mg of potassium while just 2 mg of sodium. Potassium is an
important component of cell and body fluids that helps controlling heart rate
and blood pressure.
It is also a very good source of vitamin-B6 (pyridoxine),
vitamin-C and vitamin-E. Consumption of foods rich in vitamin C helps the body
develop resistance against infectious agents and scavenge harmful oxygen-free
radicals. Vitamin B-6 or pyridoxine is required for GABA hormone production
within the brain. It also controls homocystiene levels within the blood, which
may otherwise be harmful to blood vessels resulting in CAD and stroke.
Further, it composes moderate amounts of copper. Copper is a
co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide
dismutase (other minerals function as co-factors for this enzyme are manganese
and zinc). Copper is also required for the production of red blood cells.
Additionally, the mango peel is also rich in phytonutrients,
such as the pigment antioxidants like carotenoids and polyphenols.
Mango fruit can be enjoyed all alone without any additions.
Fresh mango cubes are a great addition to fruit salads.
Mango juice with ice cubes is a popular, delicious drink.
Mango fruit juice blended with milk as "mango-milk
shake." Mango fruit is also used to prepare jam, ice cream and in candy
industries.
The unripe, raw, green mango has been used in the
preparation of pickles and chutney in the Asian countries. Mango latex allergy, especially with raw, unripe mangoes is
common in some sensitized individuals. Immediate reactions may include
itchiness at the angle of the mouth, lips, and tip of the tongue. In some
people, the reactions can be severe, with manifestations like swelling of the
lips, ulceration at the mouth angles, respiratory difficulty, vomiting, and
diarrhea.
This reaction develops because of the anacardic acid present
in raw, unripe mangoes.
Source: http://www.nutrition-and-you.com
Mango-pineapple
smoothie
Makes 2 servings.
Ingredients:
1 cup diced mango chunks
1 cup diced pineapple chunks
3/4 cup coconut milk
1/2 cup vanilla-soy yogurt
Preparation:
Place the fruit in the bottom of a blender.
Pour the coconut milk over the fruit.
Top with the yogurt and puree until smooth. Serve in a chilled glass.
Slushy
Mango-Orange Spritz
Serves 10
Ingredients
1 seltzer water, chilled
1/4 cup light brown sugar
6 oz. mango juice (this could be fresh or canned)
3/4 cup orange juice concentrate
1 cup peeled and sliced mangos
Directions
Puree mangoes.
Add concentrate orange juice and sugar.
Cover and blend.
Pour into container
and freeze until firm.
Remove from freezer
for 10 minutes. Scrape mixture into a glass until half full, fill with seltzer
water and stir gently.
Enjoy!
Mango-Raspberry Frost
Serves 4
Ingredients
1/2 cup raspberries
2 cups soy, almond or rice milk
Vegan whipped cream
1 mango, cubed
Directions
In blender, combine mango, raspberries and milk.
Whip until smooth.
Pour into chilled
glasses and top with whipped cream.
Mango-Lime
Spritzer
Serves 4
Ingredients
2 tbsp. lime juice
1 1/2 cups seltzer water or club soda
lime slices
1 large mango
Directions
Puree the mango in a blender.
Add the lime juice and seltzer water/club soda and blend.
Pour over ice and
garnish with thin slices of lime.
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