"The Nature’s gift: A Sweet and Nutritious Tropical Delight"

"The Nature’s Gift: A Sweet and Nutritious Tropical Delight"

Introduction

Being a nature lover and considering season and tropical environment I would like to discuss one of nature’s gift, which is sweet flavorful and delicious. That is Mango, available all over the world and abundantly in Southeast Asia. Although it is high in carbohydrates, it is effective in controlling blood sugar levels, and it is mango. The mango (Mangifera indica) is a drupe with a fibrous outer shell, a fleshy edible interior, and a large central seed. Their homeland is Southeast Asia. Although consumed relatively infrequently in the United States, mangoes are delicious and packed with health-promoting nutrients. In this article, I will discuss mango's health benefits, potential risks, and how it compares to other fruits.

Benefits of eating mango

Mangoes are rich in vitamins, minerals, and other beneficial plant compounds. These nutrients protect against cellular damage, improve sexual health, support immunity, and more. Parts of the mango tree, such as the pulp and extracts from the fruit seeds, leaves, and bark of the trunk, are used in traditional medicine to treat diarrhea, bleeding hemorrhoids, and various bacterial infections.

Rich in nutrients

Mangoes are considered a super food as they are rich in various nutrients that support the body. One cup of fresh mango chunks contains the following nutrients:

• Calories: 99

• Protein: 1.4 grams (g)

• Fat: 0.6 g

• Carbs: 24.8 g

• Dietary fiber: 2.6 g

• Sugar: 22.6g

• Vitamin A: 10% of the Daily Value (DV)

• Vitamin B6: 12% of the daily requirement

• Vitamin C: 67% of DV

• Vitamin E: 10% of DV

• Copper: 20% of DV

• Folic acid: 18% of DV

• Niacin: 7% of DV

• Potassium: 6% of DV

Low-calorie mangoes are an excellent source of vitamin C, providing 67% of your daily requirement. This water-soluble vitamin helps keep your immune system healthy, helps your body absorb iron, and supports collagen formation. Mangoes are also rich in copper, which is necessary for energy, connective tissue, and red blood cell production. Folic acid is especially important during pregnancy, as it plays an important role in DNA production and cell division and aids in the proper development of the fetus. One study found that mango consumers had lower intakes of cholesterol, sodium, and added sugars and higher intakes of many essential nutrients, including vitamins A, C, and E, folic acid (vitamin B9), and fiber.

Good source of antioxidants

Mangoes are rich in polyphenols (antioxidants), found primarily in the fruit's skin, pulp, and seeds. They protect cells from damage caused by free radicals, unstable molecules that the body produces as normal byproducts of metabolism. Pollution, cigarette smoke, and sun exposure can increase free radical generation. Studies show that free radical damage can lead to the development of chronic diseases such as heart disease and cancer.

Mango is beneficial for sexual health.

The antioxidants available in mango cancel the free radical activity and save sperm from oxidative damage, thereby improving sperm quality and fertility. Vitamin E also improves female fertility, reduces inflammation and oxidative stress in the female reproductive system, and protects against reproductive disorders. However, most research on vitamin E for female reproductive health has been done through test tube (in vitro) or animal (in vivo) studies. Human studies are needed to confirm the potential benefits of vitamin E for female reproductive health.

Mango supports immunity.

Mangoes are a great source of immunity-boosting nutrients such as:

• Vitamin C

• Vitamin A

• Vitamin E

• Vitamin B6

• Folic acid

• Copper

Vitamin C contributes to the immune system by promoting the production of white blood cells that help the body fight infections and other illnesses. Oxidative damage to immune cells is protected by vitamin C. Inadequate vitamin A intake increases the risk of infections and respiratory diseases such as pneumonia.

Mango supports heart health.

The potassium in mangoes helps reduce high blood pressure by relaxing the walls of blood vessels. It can also reduce the effects of dietary sodium (salt) by increasing the amount of sodium lost from the urine. Additionally, mangoes contain dietary fiber, which lowers cholesterol and promotes weight maintenance. Studies in rats show that mangiferin (a polyphenol) significantly reduces LDL cholesterol (believed to be bad cholesterol), triglycerides, and total cholesterol while increasing HDL cholesterol (believed to be good cholesterol).

Mango can help control blood sugar levels.

Fiber, especially soluble fiber, supports healthy blood sugar levels by slowing the absorption of sugars in the small intestine. In addition, mangiferin has been shown to lower fasting blood glucose levels in animal models. In an industry-funded study, participants without diabetes were given one serving of mango or low-fat biscuits of the same calorie content daily for 12 weeks. Blood sugar levels improved during the mango intervention, even though mango contained almost twice as much sugar as biscuits. High fasting insulin levels are diagnosed as pre-diabetes (blood sugar levels higher than normal but not yet high enough to be considered type 2 diabetes), and other risk factors related to heart and metabolic health are more likely.

May improve digestion

One study found that the polyphenols in mango have anti-inflammatory properties in the gut. The fiber and polyphenols found in mango may have prebiotic properties that increase the beneficial bacteria in your gut. Participants with chronic constipation found that consuming mango daily was more effective in relieving constipation than taking supplements containing the same amount of fiber. This suggests that other compounds found in mangoes may help improve digestive health.

Mangoes also contain the digestive enzymes amylase and invertase, which help the body break down food into smaller molecules that are easier to absorb.

Easy way to cut mangos

If you've ever tried slicing a mango, you may have noticed that slicing is difficult. Try this easy way to slice mangoes.

1. Slice the mango on both sides, just behind the seed or about 1/4 inch from the center of the fruit.

2. Slice the mango pulp without damaging the skin.

3. Using a large spoon, place the slices in a bowl.

Types of mango

Mangoes come in hundreds of different varieties, each with its own unique texture and taste. Mango species commonly found here include:

• Tommy Atkins: medium to tall, reddish-green skin, slightly sweet

• Kent: intense green with a dark red coating on the fruit.

• Honey: small, yellow, with a sweet, creamy taste.

• Harden: Medium to large with bright red and green skin.

• Francis: sweet and fruity taste, bright yellow skin, and green tint

• Alfonso: a golden color with a rich, sweet flavor and a soft texture.

• Keitt: Dark to medium green in color, the flesh is firm and juicy with little fiber.

Some other good varieties of mango are also available; however, they are all sweet and flavorful treats.

• Chaunsa

• Sindhri

• Lal Basha

• Sunehra

• Anwar Rtol

• Langra

• Dussehri

• Fajri

• Totapuri

• Gulab Khas

• Neelum

• Saroli

• Sensation

• Malda

• Amarpali

• Almas

• Zafran

Mango and other fruits

Mangoes have 22 grams of sugar per cup, more than most other fruits. With the exception of fruits such as avocados, coconuts, and bananas, the calories per serving are slightly higher. Mangoes contain higher levels of vitamin C than other fruits, such as bananas and apples.

Summary

Mango is a juicy, nutritious fruit that is an excellent source of vitamins A, B9, C, E, and antioxidants. This fruit has been associated with improved immunity, digestion, and heart health. Despite their high sugar content, mangoes can also help promote healthy blood sugar levels when eaten in moderation. Add mango to your diet by eating it as a snack on its own or mixing it into smoothies, salads, and salsas.

FAQs

1. Can we eat mango every day?

You can consume mango daily as part of a balanced diet. However, a reasonable intake is vital. Watch portions and use 1 cup of fresh mango or 1/2 cup of dried mango per serving.

2. Shouldn’t someone eat mango?

Mangoes are a safe and healthy diet for most people. However, there are some considerations for the following conditions:

• Allergies: Mango peel contains urushiol. This is the same irritating compound that causes reactions in poison ivy. Most people with mango allergies tend to be allergic to urushiol, but you can eat the fruit if you peel it. • Diabetes: Diabetics should be careful with their consumption of mangoes and eat them in moderation, as mangoes contain natural sugars.

3. How is mango beneficial for sexual health?

The antioxidants available in mango cancel the free radical activity and save sperm from oxidative damage, thereby improving sperm quality and fertility.

4. How is mango beneficial for female fertility health?

Vitamin E also improves female fertility, reduces inflammation and oxidative stress in the female reproductive system, and protects against reproductive disorders.

Study links.. health2livefit.wordpress.com/2023/06/24/the-natures-gift-a-sweet-and-nutritious-tropical-delight/

https://dayowls.blogspot.com/2023/06/the-natures-gift-sweet-and-nutritious.html