Fruit - Mango

Mango

Principle	Nutrient Value(100g)	PercentageofRDA
Energy	70Kcal	3.5%
Carbohydrates	17 g	13%
Protein	0.5g	1%
Total Fat	0.27g	1%
Cholesterol	0 mg	0%
DietaryFiber	1.80g	4.5%
Vitamins
Folates	14 µg	3.5%
Niacin	0.584mg	3.5%
Pantothenicacid	0.160mg	1%
Pyridoxine(vit B-6)	0.134 mg	10%
Riboflavin	0.057 mg	4%
Thiamin	0.058mg	5%
Vitamin C	27.7 mg	46%
Vitamin A	765 IU	25.5%
Vitamin E	1.12 mg	7.5%
Vitamin K	4.2 µg	3.5%
Electrolytes
Sodium	2 mg	0%
Potassium	156 mg	3%
Minerals
Calcium	10 mg	1%
Copper	0.110 mg	12%
Iron	0.13 mg	1.5%
Magnesium	9 mg	2%
Manganese	0.027 mg	1%
Zinc	0.04 mg	0%
Phyto-nutrients
Carotene-β	445 µg	--
Carotene-α	17 µg	--
Crypto-xanthin-β	11 µg	--
Lutein-zeaxanthin	0 µg	--
Lycopene	0 µg	--

1. Eye Sight: High in antioxidants lutien and zeaxanthin,which may help protect vision and reduce the risk of blindness in adults.
2. Controls your heart rate and BP:Fresh mango is a good source of potassium. 100 g fruit provides 156 mg of potassium while just 2 mg of sodium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
   It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals. Vitamin B-6 or pyridoxine is required for GABA hormone production within the brain. It also controls homocystiene levels within the blood, which may otherwise be harmful to blood vessels resulting in CAD, and stroke.
3. Boost up memory:Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.
4. Regulates thyroid:
5. Aids Digetion:Mango contains enzymes that help in breaking down protein. The fibrous nature of mango helps in digestion and elimination. It is is rich in pre-biotic dietary fibre, vitamins and minerals.
6. Shields agaist alzheimer's:
7. Combat Cancer:According to new research study, mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. Several trial studies suggest that polyphenolic anti-oxidant compounds in mango are known to offer protection against breast and colon cancers.
   Mango fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of fresh fruit provides 765 IU or 25% of recommended daily levels of vitamin-A. Together; these compounds have been known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in carotenes is known to protect the body from lung and oral cavity cancers.
8. Imrpoves Red Blood cells:Further, it composes moderate amounts of copper. Copper is a co-factor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Copper is also required for the production of red blood cells.
9. Keeps cholesterol in check:Mango has high level of vitamin C, pectin and fibres that help to lower serum cholesterol levels. Fresh mango is a rich source of potassium, which is an important component of cell and body fluids that helps to control heart rate and blood pressure.
10. Weight Loss:Mango has a lot of vitamins and nutrients that help the body feel fuller. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss.
11. Regulates diabetes:Not only the fruit but the leaves of mangoes are healthy too. For people suffering from diabetes, just boil 5-6 mango leaves in a vessel, soak it through night and drink the filtered decoction in the morning. This is helps in regulating your insulin levels.
12. Sexual Pleasure:Mango has aphrodisiac qualities and is also called the ‘love fruit’. Mangoes increase the virility in men. Vitamin E, which is abundantly present in mangoes, helps to regulate sex hormones and boosts sex drive.
13. Heat stroke:When the sun is bogging you down this summer, just chop of a mango in a juicer; add a little water and a tbsp of sugar free or honey. This juice will instantly cool you down and prevent heat stroke
14. Strengthens your immune:The deadly combination of vitamin C, vitamin A and 25 different kinds of carotenoids keep your immune system healthy.
15. Aids concentration and memory: This fruit is rich in glutamine acid– an important protein for concentration and memory. Feed mangoes to children who find it difficult to concentrate on studies.
16. High iron for women:Mango is rich in iron, hence it is a great natural solution for people suffering from anemia. Menopausal and pregnant women can indulge in mangoes as this will increase their iron levels and calcium at the same time.
17. Reduces Kidney Stones:In Chinese medicine, mangoes are considered sweet and sour with a cooling energy also capable of reducing the risk of kidney stone formation.
18. Asthma prevention: The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in mangoes, papaya, apricots, broccoli, cantaloupe, pumpkin and carrots.
19. Bone health:Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables, and is important for improving calcium absorption essential for optimal bone health.6
20. Alkaline Balance of the Body:This is an amazing fruit which helps to maintain the alkaline balance of the human body because it contains elements like malic acid, tartaric acid and also a very good amount of citric acid.
21. Increases Fertility:Mangoes are rich in folate or folic acid which helps in improving fertility. It is a form of Vitamin B and folic acid deficiency that can cause miscarriage in women.

1. Pigmentation:Mango peel is also rich in phytonutrients, such as the pigment antioxidants like carotenoids and polyphenols.
2. Skin cleanser:Mangoes help you unclog your pores and add freshness to the face. Mangoes are applicable to any skin type. They help clear clogged pores that cause acne. Just slice a mango into thin pieces and keep them on your face for 10 to 15 minutes and then take bath or wash your face and see the results.
3. Body scrub:Make a paste of mashed mango, honey and milk and use as a body scrub, you will feel that your skin is tender and smooth.
4. Skin and Hair:Mangoes also great for your hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
5. Treatment of Blackheads:Mix a teaspoon of mango pulp, half a teaspoon of milk or milk powder and honey. Rub it all over your face in circular motion. This will help in removing dead skin and blackheads, thus adding a glow to your face.
6. Improves Complexion:Mangoes are packed with vitamin A which is a vital nutrient for maintaining a healthy skin and complexion as well as the integrity of mucous membranes. Mango skin is a great de-tanning agent. You can rub your face and hands with the skin of a ripe or raw mango and apply some milk cream on it. Wash off with cold water after 10 to 15 minutes. Doing this at least twice or thrice a week will reduce tanning drastically. Regular consumption of mangoes provides you with a fair and smooth skin.
7. Dark Spots Mask:You can make a powder from the sun dried mango skin and mix it with a teaspoon of yogurt. Using this as face pack will reduce dark spots, blemishes and add a golden glow to your complexion.
8. Treatment of Acne:Raw mango juice is an excellent astringent that can remove acne. You can boil a slice of a baby mango or raw mango in water and use this water on your face as an acne remover.
9. Cleanser Mask: Take a teaspoon of wheat flour and add mango pulp to it. This acts as a perfect cleanser by reaching your pores and cleaning them from deep within.
10. Home-made Face Wash: Mix one teaspoon each of mango pulp and powdered almond. Add a tablespoon of milk to this mix and grind it into a paste. This face wash can be applied on all skin types and washed after 20 minutes.
11. Exfoliates your Skin:You can prepare an exfoliating mask by blending ¼ of a peeled mango, 2 spoons of whole milk, powdered almonds and crushed oats in a blender. Apply this on your face and neck for 20 minutes and rinse in lukewarm water.
12. Sensitive Skin Mask:Mix mango pulp, oatmeal, milk and honey. Wash your face with cold water. Pat dry and apply this paste on your skin. Wash off with cold water after 15 minutes.
13. Treatment of Hair Loss and Grey Hair:Rremove the outer coat of the mango seed and adding them to a jar of coconut, sesame or mustard oil and place this jar in the sunlight for a few days. Using this concoction regularly will make your hair long, black and thick and prevent hair loss.
14. Remove tanning:Mix the pulp of mango with flour and honey to make a thick paste. Let it stay on your face for about fifteen minutes and wash by scrubbing gently. It cleanses your face and also helps to remove summer tanning when used regularly.
15. Face Mask - Oily skin:Just wash your face in cold water and apply the smashed pulp of mango on it; keep for about ten minutes and wash off.

1. Bleeding Risk:Mango fruit should be avoided in the diet in individuals on warfarin therapy. Mangoes, being high in vitamin-A, could result in potentiation of warfarin activity that may result in increased bleeding risk.
2. Mouth Reactions:Mango latex allergy, especially with raw, unripe mangoes is common in some sensitized individuals. Immediate reactions may include itchiness at the angle of the mouth, lips, and tip of the tongue. In some people, the reactions can be severe, with manifestations like swelling of the lips, ulceration at the mouth angles, respiratory difficulty, vomiting, and diarrhea.
3. Rashes:The mango allergy reaction can start within 10 minutes after ingestion. The reasons behind this allergy are due to a poisonous chemical named urushiol. This chemical is found in the rind of mangoes. So if by any reason, you come in contact with the mango peel then you are going to suffer from this allergy. The chemical is responsible for ivy rash too.

1. Season Available:Mangoes are seasonal fruits; fresh mango fruit season begins in the month of March end to July end.
2. Selection:Smooth shiny and come in attractive green-yellow or orange colors.Choose with intact skin without any bruises or cuts.
3. Storing:Unripe mangoes can be kept at room temperature for few days, and to ripen, keep them in paper covers.
   Ripe fruits should be stored in the refrigerator but never below 10° F (50°C). Bring back to normal temperature when the fruit is to be eaten to get the natural taste and flavor.
4. Serving:Cut the fruit lengthwise into three pieces in such a way that the middle portion consists of husky seed. Then, slice through the skin to separate the skin from the pulp. Chop pulp into desired sections.
5. Safety:
6. Cooking Tips:
   1. Fresh mango cubes are a great addition to fruit salads.
   2. Mango juice with ice cubes is a popular, delicious drink.
   3. Mango fruit juice blended with milk as "mango-milk shake." Mango fruit is also used to prepare jam, jelly, ice cream and in candy industries.
   4. The unripe, raw, green mango has been used in the preparation of pickles, jam (marmalade), and chutney in the Asian countries.
   5. Eat them ripe for a dessert or unripe for a sour,crunchy addition to your salad.