Being one of the royal fruits, the mango is featured in cuisines around the globe. Mango is also known as the king of fruits not only for its superb taste and super flashy yellow colour but also for the array of health benefits it offers to us. Ayurveda considers Mango a very useful remedy and energizer as it is able to balance all three humors or doshas (Vata, Kapha or and Pitta).
Mango is full of nutrition values, full of nutrients, flavor, sweetness and is considered as King of all Fruits. Mango juice has adequate amount of minerals, antioxidants, vitamins, fibre and full of nutrients. Mangoes have an impressive vitamin content that assures overall human health. They are rich in potassium (4% in 156 mg), magnesium (2% in 9 mg) and mangoes are tremendous natural remedies for high blood pressure patients. They also contain selenium, calcium, iron and phosphorus and lots more. Mangoes have been part of the human diet for more than 4000 years. The mango tree grows in the tropics and produces juicy, nutritious fruits. Mangoes being the king of all fruits and it helps fight cancer, alkalize the body, aid in weight loss, regulate diabetes, help digestion and many more. The sweetness of mango helps in curbing the cravings for several sweet stuffs like pastries, cookies, chocolates etc. Mangoes are high in fibre and green mango is silver bullet for intestinal problems. It tones up the liver too and keeps it in good condition and healthy. In off season, sun-dried slices of green mango (amchur) can also be used. Mango is the King of Fruits, mangoes are eaten ripen as dessert in different forms whereas unripe mango is consumed in the form of chutneys, pickles or as sour and sweet combo of flavoring agent. Mango pickle is one of the most commonly made condiments in Indian homes. It is a very popular pickle in South Asia region.
Know the advantages of Mango
- Prevents Cancer
- Lowers Cholesterol
- Clears the Skin
- Improves Eye Health
- Alkalizes the Whole Body
- Promotes Healthy Sex
- Improves Digestion
- Helps Fight Heat Stroke
- Alkalizes the Whole Body
- May Help with Diabetes
- Helps Fight Heat Stroke
- Boosts the Immune System
Nutrition by the Numbers
One cup (225 grams contain) contains the following. Percentages apply to daily value.
- 105 calories
- 76 percent vitamin C (antioxidant and immune booster)
- 25 percent vitamin A (antioxidant and vision)
- 11 percent vitamin B6 plus other B vitamins (hormone production in brain and heart disease prevention)
- 9 percent healthy probiotic fiber
- 9 percent copper (copper is a co-factor for many vital enzymes plus production of red blood cells)
- 7 percent potassium (to balance out our high sodium intake)
- 4 percent magnesium
mango side effects
Mangoes enriched with phytochemicals and nutrients tempts us to over eat mangoes that has some side effects too. It is true that mangoes are high in natural sugars containing about 31 grams per mango. They are laden with calories but they are not bad in nature. We are here talking about the excessive eating of mango that often results in weight gain. Being a rich source of sugar, it is considered bad for people on weight loss. Excessive eating of fibrous fruit results into diarrhea, which is one of the common side effects of mango. Thus, overeating of mangoes should be completely avoided. There are certain allergies associated with eating mangoes which often appears in individuals sensitive to the fruit. Conventional diet advice for weight watchers and diabetics puts mangoes in the red list.
Aam panna is an Indian drink renowned for its heat-resistant properties. It is made up of green mangoes and is yellowish or very light green in color and is consumed as a tasty and healthy beverage to fight against the heat stroke and dehydration. It is packed with vitamins as well.
- 3 medium size green raw mangoes
- 1 cup Sugar
- 1 tblsp roasted cumin powder
- Black salt to taste
- Salt to taste
- 2 cup water
- 1 tblsp Mint leaves (pudina patta)
- Ice crushed
How to make aam panna:
Place the mangoes along with water in a sauce-pan and bring to a boil. Simmer for 10 minutes. Then remove from fire.
Alternately you can cook the mangoes using pressure cooker with water till soft.
Let them cool and then peel the mangoes and get the pulp with the help of a spoon. Grind mango pulp along-with water to a smooth paste.
In a pan take the pulpy mixture, add sugar and let it cook on flame till the sugar dissolves completely. Stir continuously lest you burn the mixture.
Remove from fire and add roasted cumin powder, black salt or normal salt.
Let this mixture cool down properly.
To make the drink : take a tall glass pour 1 -2 tblsp of the mango mixture and pour in chilled water till 3/4 th. Now add finely chopped mint and crushed ice.
Garnish with mint leaves and serve immediately.
- You can increase or decrease the quantity of sugar as per your desire.
- You can use jaggery instead of sugar.
- This mixture can stay in refrigerator for upto a week.
In India alone, there are around 283 types of mangoes, out of which only 30 are well-known.
Top 10 Most Famous Varieties of Indian Mangoes:-
1) Alphonsos -Ratnagiri, Maharashtra
2) Badami – Karnataka Alphonso
3) Chaunsa -North India
4) Dasheri -Malihabad, Uttar Pradesh
5) Kesar – Saurashtra, Gujarat
6) Langra, Northern India
7) Mulgoba, Tamil Nadu
9) Himsagar- West Bengal and Orissa
10)Totapuri -South India
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