The Ultimate Guide to Mangoes: Your Summer Wellness Companion

Introduction

Hey health enthusiasts! Summer is here, and with it arrives the king of fruits – the mighty mango! Not only is it a burst of juicy sunshine in every bite, but mangoes are also packed with health benefits that can support your fitness goals.

First Things First

Mangoes and summer seasons are a match made in heaven! The sweet and juicy taste coupled with countless health benefits justify why mango is called the “king of fruits”. Mangifera indica, mango or aam, is an important fruit in Ayurveda. It belongs to the genus Mangifera, and family Anacardiaceae which contains 30 different species. India ranks first among the major mango-producing countries. India is famous for its wide range of mango varieties, like Alphonso variety of Ratnagiri, Badami variety of Karnataka, Dasheri variety of Lucknow and Kesar variety of Gujarat to name a few. Mangoes are good for our taste buds and our health. They are also a rich source of fibre, vitamins, minerals and antioxidants like mangiferin and glucosyl xanthone.

Nutritional Powerhouse: What's Inside a Mango?

One medium mango (around 200 grams) boasts an impressive nutritional profile:

• Calories: 100 kcal (approx.)
• Carbohydrates: 25 grams (approx.)
• Fiber: 3 grams (approx.)
• Vitamin C: 76% of Daily Value (DV)
• Vitamin A: 10% of DV
• Potassium: 6% of DV
• Folate: 18% of DV

These are just some of the key nutrients found in mangoes. The high Vitamin C content helps strengthen your immune system, while fiber keeps you feeling fuller for longer. Additionally, mangoes provide essential electrolytes like potassium, which can be crucial for hydration, especially during hot Indian summers.

Potential Benefits of Mango

1. Potential uses of mango for breast cancer
   Breast cancer is one of the most common cancers, leading to pre-mature death of females globally. Natural products are now becoming important sources for the discovery of anti-cancer agents. Mangifera indica may have the potential for the management of breast cancers. Banerjee et al. conducted a study in 2015 to assess the effect of mangoes on breast cancer xenografts in mice. This study showed that polyphenols like gallic acid, galloyl glycosides and gallotannins in mangoes might have a chemotherapeutic potential against breast cancer.

2. Potential uses of Mango in ulcerative colitis
   Ulcerative colitis is a chronic inflammatory condition affecting the colon and rectum. Mangoes may help in reducing inflammation because of the presence of polyphenols like gallotannins and gallic acid.

3. Potential uses of Mango for managing blood glucose
   Fruits and vegetables are a rich source of bioactive compounds which may help in managing the blood glucose level. The study conducted by Evans et al. 2014 showed that mangoes may reduce blood glucose levels in both females and males.

4. Potential uses of mango for skin and hair
   Mangoes, if consumed in moderate amounts, may help achieve healthy hair and nourished skin due to its high Vitamin A content.

5. Potential uses of mango for managing macular degeneration
   Macular degeneration is a common eye disorder which causes vision loss. Mangoes are rich in antioxidants like lutein, zeaxanthin and Vitamin A, which may help deal with macular degeneration.

6. Potential uses of mango on nutrient intake
   Mangoes are a good source of nutrients in the diet. The nutrient intake of mango consumers vs. non-consumers was obtained from the NHANES database.

7. Other potential uses of mango
   Mango may help reduce weight in those fighting with obesity. Being a good source of carotene, it may help improve vision. It may help improve digestion because of the presence of amylases. It may help in boosting immunity and increasing good cholesterol levels.

A Rainbow of Flavors: Popular Indian Mango Varieties

India is a land of diverse mango varieties, each with its unique taste and texture. Here are some of the most popular ones to explore:

• Alphonso: The undisputed king of Indian mangoes, Alphonso is known for its sweetness, creamy flesh, and distinct aroma.
• Langra: This North Indian delight has a vibrant green skin and a sweet, tangy flavor perfect for making refreshing drinks.
• Chausa: This heart-shaped mango is known for its juicy pulp, vibrant orange color, and a hint of floral sweetness.
• Kesar: With a vibrant yellow skin and a fibrous texture, Kesar mangoes are known for their intense aroma and slightly acidic taste.
• Dasheri: A commercially popular variety, Dasheri mangoes are known for their sweetness, long shelf life, and versatility in different culinary uses.

Beyond the Slice: Delicious and Healthy Mango Recipe Ideas

Mangoes are incredibly versatile fruits and can be enjoyed in various ways to complement your healthy lifestyle. Here are some recipe ideas to get you started:

• Aam Panna: This classic Indian summer drink is a refreshing and hydrating way to beat the heat.
• Mango Salsa: Add a tropical twist to your grilled chicken or fish with a homemade mango salsa.
• Mango Lassi: This yogurt-based drink is a healthy and satisfying snack.
• Mango Salad: For a light and refreshing salad, combine sliced mangoes with chopped cucumber, red onion, and a sprinkle of feta cheese.
• Mango Smoothie: Start your day with a nutrient-packed smoothie.

Exercise Ideas: Fuel Your Workout with Mango Power

Mangoes can also be a great pre- or post-workout snack. The natural sugars provide a quick energy boost, while the electrolytes help with hydration and muscle recovery.

• Pre-Workout: Enjoy half a mango, sliced, about 30 minutes before your workout for sustained energy.
• Post-Workout Recovery: Blend half a mango with yogurt and a scoop of protein powder for a smoothie that aids muscle repair and replenishes glycogen stores.

Conclusion: The Sweet & Healthy Reign of the Mango

The humble mango is a true gem for Indian health enthusiasts. Its impressive nutritional profile, diverse varieties, and endless culinary possibilities make it a delicious and healthy addition to your diet. So, this summer, embrace the king of fruits and enjoy its vibrant flavors while supporting your fitness journey!

Bonus Tip: Remember, moderation is key. While mangoes are a healthy fruit, their natural sugar content can be high. Enjoy them in portions and balance them with other nutritious foods for optimal health.