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health benefits of eating mango
Thursday, March 20, 2014
Health Benefits of Eating Mango
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Mangoes are the world famous and tasteful fruit, because of its natural and unique taste is almost famous every kind of age of people, mangos are juicy and sweet and , although mangoes are called the king of fruits.
Mangoes are regarded as a somewhat exotic fruit in the United States. This view is changing, however as more of the fruit is grown in Florida, California, and Hawaii or imported from Mexico and Central America. The soft juicy flesh of a ripe mango makes it difficult to peel and messy to eat, but those who persevere say its worth the effort.
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MINI BIOGRAPHY OF MANGOES:
Mangoes history and origin is very interesting, in 1510 it is first time registered in Italian Language as manga and gradually it derived by name mango in English language. It is really strange and dramatically story that in 17th Century at the first mangoes import in United State of America, while the fruit became pickled because of no storage in cooling and some more than fruits also changed in pickled, whereas the word mangoes originated and start of 18th century mango word took place a meaning full as called it verb.
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As like other orange or deep yellow fruits mangoes are exceptionally high in beta carotene, which the body converts to vitamin A. One medium size mango has 135 calories and provides almost twice the adult Recommended Dietary Allowance (RDA) of vitamin A, as well as almost 100% of the RDA for vitamin C. Mangos are a good source of vitamin E, potassium and iron they are also high in pectin a soluble fiber that is important in controlling blood cholesterol.
There are hundred of different varieties of mangoes, ranging in size from a few ounces to more than 4 pounds, but most of those sold in the United States are 8 to 12 ounces. Mangoes are usually picked and shipped while still some what green, but the skin should be running yellow, becoming more orange or red as the fruit ripens.
When buying a mango, look for one with flesh that yields slightly when gently pressed and with an orange or reddish skin. Large dark spots may mean that the flesh is bruised, if the skin is completely green, the fruit may not ripen, a fruit that is past its prime will have shriveled skin. A flowery fragrance indicates that the mangoes are ripe and flavorful.
if you place an unripe mango in a paper bag in a cool location, it will ripen in 2 or 3 days, dont put it in a sunny spot, this can spoil the flavor. Ripe mangoes should be eaten as soon as possible, but they will keep for 2 or 3 days in the rigerator.
When buying a mango, look for one with flesh that yields slightly when gently pressed and with an orange or reddish skin. Large dark spots may mean that the flesh is bruised, if the skin is completely green, the fruit may not ripen, a fruit that is past its prime will have shriveled skin. A flowery fragrance indicates that the mangoes are ripe and flavorful.
if you place an unripe mango in a paper bag in a cool location, it will ripen in 2 or 3 days, dont put it in a sunny spot, this can spoil the flavor. Ripe mangoes should be eaten as soon as possible, but they will keep for 2 or 3 days in the rigerator.
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Average Nutritional Value /100g | |
Carbohydrates | Average 15g |
Vitamin A | Average 6% |
Beta/Carotene | Average 7% |
Zeaxanthin | Average 21Ug |
Thiamine / Vitamin B1 | Average .02g/3% |
Riboflavin / Vitamin B2 | Average .03g/2% |
Vitamin B3 / Niacin | Average .70g/5% |
Vitamin B5 / Pantothenic acid | Average .19g/5% |
Vitamin B6 | Average .12mg/5% |
Folate/Vitamin B9 | Average 12.50% |
Iron | Average .17mg/2% |
Calcium | Average 12mg/2% |
Vitamin C,E,K | Average 45% / 7% / 3% |
Choline | Average 7.2 mg/ 3% |
Potassium | Average .17mg/ 5% |
Magnesium | Average 11g/4% |
Zinc | Average .1mg/1.5% |
Sodium | Average 2mg/ .01% |
Manganese | Average .07/ 2% |
Sugar | Average 13.7 |
Fats | Average .38g |
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BENEFITS:
An excellent source of beta carotene and vitamin C.
A good source of vitamin E and niacin.
High in potassium and iron.
Low in calories, high in fiber.
DRAWBACKS:
DRAWBACKS:
Can be messy to eat.
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