The Amazing Nutrition of Mangoes
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The Amazing Nutrition of Mangoes

Mango has always enjoyed a unique status among fruits and is often referred as ‘The King of Asiatic fruits’. The worst type of mangoes is very fibrous with turpentine flavour, but the best ones are juicy, sweet, with very little fibre and a deliciously piquant flavour. Mangoes are packed with vitamins, minerals, anti-oxidants and like every other fruit contain very few proteins, fats and calories. They are perfect to replenish salts, vitamins and energy after physical exercise.

Mango nutritional benefits:
• Mango is rich in iron, people with anaemia are advised to eat this fruit regularly. Menopausal and pregnant women can indulge in mangoes as this will increase their iron levels and calcium at the same time.
• It is also valuable to combat acidity and poor digestion. Mango is high in antioxidant and low in carbohydrates. Mango contains enzymes that help in breaking down protein. The high fiber content of mango helps in digestion and elimination. It is rich in dietary fibre, vitamins and minerals.
• Mango is a rich source of vitamin A (beta-carotene), E and Selenium which help to protect against heart disease and other ailments. Vitamin E is known to be one of the most beneficial vitamins for boosting the sex life. The main reason is because it works to regulate the body’s sex hormones although it is hard to imagine mango being an aphrodisiac, many people believe that this is a great fruit to eat if you want to enhance your sex drive.
• Green or unripe mango contains a large portion of starch which gradually changes into glucose, sucrose and maltose as the fruit begins to ripe. Green mango is a rich source of pectin which gradually diminishes after the formation of the stone. Unripe mango is sour in taste because of the presence of oxalic, citric, malic and succinic acids.
• Mangoes are particularly rich in potassium which can help reduce the risk of high blood pressure.
• Mango can also treat acidity and poor digestion because of an enzyme found in the fruit which soothes the stomach. These enzymes are also said to be partially responsible for feelings of contentment, which is always helpful when trying to maintain a healthy lifestyle.

Mango nutrients(100 gm of mango contains):
Calories: 66 Kcal
Protein: 7 gm
Calcium: 9 mg
Phosphorus: 13 mg
One small mango provides a quarter of your recommended daily allowance for vitamin C, nearly two thirds of your daily quota for vitamin A, good amount of vitamin E and fibre. They also contain vitamin K, phosphorus, calcium, iron and magnesium

Health Benefits of Mango
There are many reasons to consider incorporating mangos into your diet. Not only can they help ward off heart disease and cancer, but they may also enhance your sex drive. When applied directly to the skin, mangos may help unclog the pores and get rid of acne. It is definitely safe to say that mango is a very healthy fruit.

Are mangoes fattening?
It is a common myth that mangoes are fattening and they should be avoided when you are aiming at weight loss. 1 mango of approximately 200 grams containsonly 0.6 gram of fat. The only reason why you may be asked to restrict your mango intake especially when you are aiming for weight loss is that most of the mango preparations are done using high amount of sugar that leads to weight gain. Alternatively, having mangoes in raw and natural form can minimize the risk of weight gain because mangoes are not fattening in nature if taken in limited quantity.
Always have mangoes in your daily diet as this can benefit your health more than your usual non fiberdiet. And use healthy preparation methods to relish this fruit without the worry of gaining weight.

Healthy mango preparations:
Mango shake is one of the most commonly consumed mango preparation in every day routine. But it can also be relished in many other ways to cash on its benefits without worrying about weight gain. You can enjoy your favourite fruit in various forms like raw, shakes, smoothie, and fruit yoghurt.
Mango already contains sufficient amount of sugar to make your preparation sweet. So there is no requirement of adding empty calories to your dish which can lead to weight gain.You can make shakes, smoothie, and fruit yoghurt without adding sugar to it.

You can make healthy mango preparation at your home only. Below are some of the healthy recipes to make low calorie mango dishes.

Low calorie Mango Smoothie
• Peel the mango and cut down into pieces.
• Add the mango pieces into the blender and makea smooth paste.
• Add low fat plain yoghurt and blend together. If it is too runny you can add more yoghurt to it and blend.
• Add ice cubes and serve cold.
• 1 cup of mango smoothie gives approximately 150 kcal (without sugar)
Low calorie mango yoghurt
• Peel and chop mango into small pieces.
• Take fresh low fat yoghurt and blend till it smoothens.
• Add chopped mangos and mix well. Your fruit yoghurt is ready.
• Though it is not required to add sugar into it but if you feel you can add half teaspoon in the yoghurt at the time of blending.
• 1 cup of mango yoghurt gives approximately 150 kcal (without sugar)
Low calorie mango shake
• Peel the mango and cut down into pieces.
• Add the mango pieces into the blender and make smooth paste.
• Add low fat milk and blend together.
• Add ice cubes and serve cold.
• 1 cup of mango smoothie gives approximately 180 kcal (without sugar)



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