A mango a day could keep many things at bay
View(s):By Dr. Nirmala M. Pieris
Mangoes of different sizes and shapes, in green, yellow, orange and red are now in supermarket shelves, carts of vendors, roadside stalls and in various marketplaces. Trees in some areas of Sri Lanka are presently laden with this delicious fruit. Mango, Mangifera Indica, a juicy stone fruit in the family Anacardiaceae is one of the most cultivated fruits in the tropics.
Over 20 varieties of mangoes presently grow in Sri Lanka. The indigenous varieties include betti amba, dampara, giraa amba, kohu amba, malwana amba, mee amba, pol amba, the willard, and the famous Jaffna mangoes – the karutha kolomban and vellai kolomban. Additionally there are several other introduced and grafted varieties.
The fruits comprise a yellow to orange edible pulp and an inedible kernel and peel. The different varieties have their own characteristic flavour, taste and texture with some being more fibrous. Mangoes grow all over the country but commercial cultivations exist mainly in the dry and intermediate zones and in the North while trees are also seen in home gardens. Mangoes need a period of rain to ensure that they grow and ripen but crucially also a dry period so that the pollen does not get washed off.
When buying mangoes, choose ones that are heavy for their size then look at the shape and get the plump ones. A ripe mango will have a slightly yielding flesh and a fruity aroma. Unripe mangos will ripen at room temperature, becoming sweeter and softer. Once ripe, they can be stored in the refrigerator for up to about five days.
Sri Lanka’s mango cuisine is extremely diverse, mangoes being used raw and ripe, also cooked and uncooked with every form having their own unique taste and flavour. Unripe mangoes are used in pickles, chutneys, salads and curries, while the amba achcharu where chunks or strips seasoned with salt, chili powder and vinegar is very popular. Although ripe mangoes are delicious off the fruit they are also great juiced or in a fruit salad, lassi, sherbert, mousse, ice cream, jam or as a sorbet. The fruit is also good in cakes, pies, cookies, candies and desserts.
As the mango is a seasonal fruit, large quantities are also commercially processed into forms, such as puree, juices, nectars, pickles, chutneys, canned slices, and dried fruit.
Nutritional benefits
Mangoes are an excellent source of vitamin A and flavonoids such as beta-carotene and zeaxanthin. They also have very good amounts of vitamin B6 (pyridoxine), vitamins C, K and E, potassium and also contribute copper, calcium, magnesium and iron. The fruits are also an exceptional source of soluble dietary fibre in the form of pectin. Mangoes are very low in saturated fat and sodium. The level of nutrients in the fruit varies depending on the variety, ripeness and area of cultivation.
Provides protective role for eyes
Vitamin A in mangoes, helps promote good eyesight, fights dry eyes and prevents night blindness. The antioxidant zeaxanthin in the fruit filters out harmful blue light rays playing a further role in eye health as well as protecting against age-related macular degeneration.
Increases immunity
Beta-carotene in the fruit is converted to vitamin A in the body and this fights free radicals and helps bolster a healthy immune system. The vitamin CÂ helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
Boosts brain health and increases concentration
As the fruits are packed with vitamin B6, mangoes are considered as one of the great brain foods. This vitamin also helps in supporting a healthy mood and good sleep patterns. Mangoes are also rich in glutamic acid which is an important amino acid to increase concentration.
Good for bone health
Mangoes contain calcium which is a major bone nutrient. The bone building vitamin K in the fruit is also important for proper calcium absorption.
Great for skin and hair
The vitamins A and C in the fruit help produce collagen that provides structure to skin and hair and helps slow down the skin’s natural ageing process. Vitamin A is also required for sebum production that keeps hair moisturized.
Has aphrodisiac qualities
Vitamin E, which is abundantly present in mangoes, helps to regulate sex hormones and boosts sex drive and thus increases virility in men.
Manages blood pressure
Since mangoes are rich in magnesium and potassium and low in sodium they are a natural way to lower blood pressure. Potassium is also an important component that helps control heart rate.
Lowers risk of heart disease
The high amounts of pectin in mangoes helps lower cholesterol levels in the blood. This together with the low sodium levels as well as high potassium and vitamin B6 helps decrease the risk of heart disease.
Natural treatment for Anaemia
Mangoes are rich in iron hence a great solution for those with anaemia. It is also good for menopausal and pregnant women to increase iron and calcium levels simultaneously. Copper in the fruit contributes towards the production of red blood cells.
Helps digestion and relieves constipation
An average sized mango can have up to 40% of your day’s requirement of fibre that acts as a natural remedy for constipation.The fibrous nature of mango also boosts the digestive function of the body and helps weight loss.
Lowers blood sugar levels
Recent studies have shown that regular consumption of mangoes can be linked to lowering of blood sugar levels due to its low glycemic index. So going a little overboard with mangoes will not increase your sugar levels.
Helps combat prostrate cancer
The pectin in the fruit guards against prostate cancer as a compound in pectin combines with a protein that plays a strong part in all stages of this cancer. Additionally the beta carotene in mangoes plays a part in combating this cancer.
So, why not have a mango every day? They are not only delicious, but filled with nutrition capable of giving your body the health it deserves.