Mango is not only delicious but also contains a lot of nutritional benefits. This tropical fruit is prized for its rich flavor, vibrant color, and unique texture. Let's dive into the nutritional details of mango with Agroviet.info and explore its various health benefits.
Nutritional Composition
Mangoes are a great source of essential vitamins, minerals, and dietary fiber. Here is the nutritional composition per 100 grams of mango:
Calories: 60
Carbohydrates: 15 grams
Fiber: 1.6 grams
Protein: 0.82 grams
Fat: 0.38 grams
Vitamin C: 36.4 milligrams (61% of the daily recommended intake)
Vitamin A: 765 international units (15% of the daily recommended intake)
Folate: 14 micrograms (3.5% of the daily recommended intake)
Potassium: 156 milligrams
Copper: 0.09 milligrams
Health Benefits
Rich in Antioxidants: Mangoes contain high levels of antioxidants, including vitamin C, which help protect the body from free radicals that can cause cell damage. These antioxidants contribute to a strengthened immune system and reduced risk of chronic diseases, such as heart disease and certain types of cancer.
Boosts Immunity: The high content of vitamin C in mangoes promotes a healthy immune system by stimulating the production of white blood cells, which are responsible for fighting off infections and diseases.
Promotes Digestive Health: Mangoes are abundant in dietary fiber, aiding digestion and preventing constipation. Regular consumption of mangoes can improve bowel movements and promote a healthy digestive system.
Supports Eye Health: Mangoes are rich in vitamin A, which is essential for maintaining good eyesight and preventing dryness and night blindness. Regular consumption of mangoes can contribute to overall eye health.
Enhances Skin Health: The vitamin C content in mangoes plays a vital role in collagen production, which helps maintain healthy skin. Additionally, mangoes contain beta-carotene, a precursor to vitamin A, which is known for its skin-enhancing properties.
Regulates Blood Pressure: Mangoes are an excellent source of potassium, a mineral that helps regulate blood pressure levels. Consuming mangoes in moderation can support heart health and reduce the risk of hypertension.
Aids Weight Management: Despite being sweet and tasty, mangoes are relatively low in calories and fat. Their high fiber content and natural sugars can help curb cravings and keep you feeling full for longer, thus aiding in weight management.
Improves Brain Health: Mangoes contain glutamine acid, an amino acid that is essential for concentration and memory. Regular consumption of mangoes can help improve brain function and cognitive abilities.
Delicious Mango-based Dishes and Products
Mangoes are not only enjoyable to eat on their own but also serve as a versatile ingredient in various culinary creations. Their unique taste, vibrant color, and juicy texture make them a popular choice for both sweet and savory dishes. Here are some delightful mango-based dishes and products that showcase the versatility of this tropical fruit:
Fresh Mango Salsa: This refreshing salsa combines diced mangoes with onions, jalapenos, cilantro, lime juice, and a touch of salt. It's a perfect accompaniment to grilled meats or fish, adding a burst of tropical sweetness and tanginess.
Mango Smoothie: Blend ripe mangoes with yogurt or milk, ice cubes, and a sweetener of your choice to create a creamy and luscious mango smoothie. You can enhance the flavor by adding a hint of vanilla or a squeeze of lime juice.
Mango Sticky Rice: A popular Thai dessert, mango sticky rice features glutinous rice cooked in coconut milk, served with slices of fresh mango on top. The combination of the fragrant rice, creamy coconut sauce, and sweet mangoes creates a delightful harmony of flavors.
Mango Salad: Combine thinly sliced mangoes with crisp vegetables like cucumber, bell peppers, and carrots. Toss them in a dressing made from lime juice, fish sauce, honey, and chili flakes for a refreshing and zesty salad.
Mango Chutney: This tangy and slightly spicy condiment pairs well with various dishes. Make a homemade mango chutney by simmering diced mangoes with onions, ginger, garlic, vinegar, and spices such as cinnamon and cloves. It can be enjoyed with grilled meats, cheese plates, or even as a spread on sandwiches.
Mango Ice Cream: Create a tropical twist on classic ice cream by incorporating pureed mangoes into the base. The creamy texture and sweet mango flavor provide a delightful treat on a hot day.
Mango Jam: Make your own mango jam by cooking ripe mangoes with sugar and lemon juice until thickened. Spread this delicious jam over toast or use it as a filling for pastries and cakes.
Mango Chia Pudding: Combine ripe mango puree with chia seeds, milk (or plant-based milk), and a natural sweetener. Let it sit in the refrigerator overnight, and you'll have a nutritious and delicious pudding packed with omega-3 fatty acids and fiber.
Dried Mango: Enjoy the tangy sweetness of mangoes in a dried form. Dried mangoes make for a convenient and tasty snack that can be enjoyed on its own or added to trail mix, granola, or baked goods.
Mango Juice or Nectar: Savor the vibrant flavor of mangoes in the form of refreshing juices or nectars. These beverages are great to enjoy chilled on a hot day or used as a base for tropical cocktails.
From salsas and salads to desserts and beverages, the incredible versatility of mangoes allows for a wide range of culinary creations. With their delightful taste and vibrant color, mango-based dishes and products add a tropical touch to any dining experience.
Mangoes not only delight our taste buds but also offer a wide array of health benefits. Incorporating this delicious fruit into your diet can provide you with essential nutrients, boost your immunity, promote digestion, improve skin health, and support overall well-being. So, indulge in the goodness of mangoes and enjoy their numerous nutritional advantages.
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