There is a saying that if you eat plenty of this seasonal fruit, in the two to three months of summer, all your vitamin and mineral requirements for the entire year will be taken care of. Apart from being the tastiest food on earth, mango has so many health benefits, that the adjective given to it being the “king of fruits”, is in no way an exaggeration.
The yellow, fleshy and awesomely yummy fruit is the native fruit of India, from where it has been distributed worldwide to become one of the most cultivated fruits. India is the largest cultivator of mangoes, producing 16.34 million tonnes per year, followed by China which produces 4.35 million tonnes per year. There are various types of mangoes grown in India alone, which goes by different names such as dudhia malda, alphonso, mumbaia, malgova, rasalu, neelam, sindhoora, salem and kesar. Although India is the largest producer of mangoes, it contributes to less than 1 percent of the world mango trade, as India consumes most of what it produces.
Mangoes are full of nutrients. Per 100 gm of the fruit contains an energy of 250 kJ. It contains antioxidants such as Vitamin C & A, beta-carotene, vitamin B(1-6), vitamin E, K potassium, copper, iron, magnesium, manganese, phosphorus, zinc, sodium and amino acids. The mango peel contains Omega 3 & 6 polyunsaturated fatty acids. Mangoes are known to prevent breast, oral, lung and colon cancer. It is good for skin, hair and eye. It helps to maintain a healthy heart by reducing body’s cholesterol level and also strengthens the immunity level of the body by producing red blood cells due to its copper content.
Mangoes can be eaten in a number of ways. In the raw form, it can be eaten as pickle or chutney, it can be cooked with sambhar/dal or in fish curry. Ripped mangoes can be eaten as juice, milk shakes, smoothie, ice cream, fruit salads, jam or the best way is to just eat it as it is. Also, while savouring the mangoes, if you rub a small piece on your face and neck, you can get an exotic fruit facial done right in your own kitchen.
It is one of those food that inspite of being so extremely delicious, is equally healthy for you. So stock up on your nutritional requirement for the year this summer.