Mangoes: one of my very personal favorites is in season now (YIPEE), well I thought I'd dish you guys a profile on what you stand to gain from these yellow beauties. Be sure to thank me later *winks*
What are in Mangoes?
One hundred grams of mango contains 100calories, 1 gram protein, 0.5 grams fat, 25 grams ofcarbohydrate(23 grams of sugar and 3 grams of fiber), 100% of the daily need for vitamin C, 35% for vitamin A, 20% of folate, 10% of vitamin B-6 and 8% of vitamin K and potassium. Mangoes also contribute copper, calcium and iron to the diet as well as antioxidants such as zeaxanthin, beta-carotene,quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat
Health benefits of consuming mangoes
Age-related Macular Degeneration:
The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly wards off damage frommacular degeneration.A higher intake of all fruits (3 or more servings per day) has also been shown todecrease risk of and progression of age-related macular degeneration.
Asthma prevention:
The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients isbeta-carotene, found in mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin and carrots.
Cancer:
Diets rich in beta-carotene may also play a protective role againstprostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition and has been shown to have an inverse association with the development ofcolon cancerin the Japanese population.Research also shows that mango contains antioxidant compounds, which help protect against leukemia and cancers of the breast, colon, and prostate. These include quercetin, astragalin, isoquercitrin, fisetin, methyl gallate, gallic acid, and other enzymes
Bone health:
Low intakes of vitamin K have been associated with a higher risk forbone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables, and is important for improvingcalciumabsorption essential for optimal bone health.
Alkalizes the Whole Body:
The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain thealkali reserveof the body. Read more:http://www.care2.com/greenliving/10-health-benefits-of-mangos.html#ixzz3Uls92k00
Remedy for Heat Stroke:
Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm to the body. The Vitamin E contents also acts as an antioxidant and protects the skin from oxidative damage. From an ayurvedic viewpoint, the reason people often get diuretic and exhausted when visiting equatorial climates is because the strong “sun energy” is burning up your body, particularly the muscles. The kidneys then become overloaded with the toxins from this process.
Improved Sex:
Mangos are a good sources of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (as from whole food) does help in this area.
How to Incorporate More Mangoes into your Diet
Do not judge the ripeness of a mango by its' color. Look for fresh mangoes that yield slightly to pressure when ripe. Avoid fruits with many black freckles on the skin. Mangoes will continue to ripen at room temperature. When at the desired ripeness, store them in a plastic bag in the refrigerator for 2-3 days. Mangoes taste best when slightly chilled.
*Make a tropical fruit salad with fresh papaya, pineapple and mango.
*Put mango into your glass of lemonade, fruit punch or iced tea or water for a burst of fresh fruity flavor.
*Add a few slices of frozen mango to your smoothies. Combine with pineapple juice, frozen strawberries and Greek yogurt for a sweet tropical treat.
Cautions of Mango Consumption
- Mangos, especially the green ones, contain anacardic acid, which can cause a reaction similar to latex allergy.
- Mango peel and mango sap contain a chemical called urushiol, which is found in poison sumac and poison ivy, which can cause allergic reactions in susceptible people.
- Some vendors use calcium carbide to make mangos ripen faster. However, this substance can cause health problems, so before eating inorganic mangos, wash them thoroughly before consuming.
