Fruits of tropical and subtropical origin are deemed for their nutrition and functional properties. Some tropical fruits which are specific to the summer season are mango, banana, jackfruit, dragonfruit, lychee, muskmelon, starfruit etc. However, of all the species of fruits available, the mango is called the “the king of fruits”. It is also the national fruit of India and Philippines. There are more than 1000 varieties of mangoes available in the world. The most common Indian varieties of mangoes are – Alphonso, Banganpalli, Ratnagiri, Badami, Lalbagh sindhura etc. 

Mangoes are one of the most delicious fruits which are enjoyed from toddlers to senior citizens. But there is more to a mango than its taste. Mangoes are loaded with nutritional benefits.

Why is mango called “the king of fruits?”

Some reasons could be because:

1. Taste – Mangoes are yellow, juicy and sweet gifts of trees. They have a unique flavour and colour.
   
   
2. Cultural significance – Mangoes play an important part in culture. They are co-related to prosperity and abundance.
   
   
3. Nutritional properties of mangoes – Mangoes are rich in bioactive compounds like phenolic acid, polyphenols, carotenoids, thiamine, riboflavin, niacin and ascorbic acid. Carotenoids are the densest the of all nutrients which mangoes possess. These nutrients are needed on a daily basis to help overcome oxidative stress.
   
   

The nutrient value of mangoes are as listed in the table below, however they are subjected to vary with changes in pre-harvest and post-harvest factors.

*Nutrient value based on 100g of mango

Health benefits of mangoes

1. Anti-diabetic property – The bioactive compounds of mangoes can help improve glucose and lipid metabolism. The exact reason for the beneficial glycaemic effect of mangoes are still not known. The mango leaves may also help reduce the high glycaemic level more effectively.
   
   
2. Promotes gut health – Mangoes can provide gastro-protective benefits. This can be because of the interaction between mango polyphenols and gut microbiota. They can also help treat inflammatory bowel disease (IBD). The polysaccharides present in mango are cellulose and pectin which acts as a source of food for the microbiome and are partially or completely fermented.
   
   
3. Obesity and cardiovascular factors – Obesity is a state of oxidative stress which leads to inflammation in the body. The level of c-reactive protein (CRP) is high in people with obesity. This can increase the progression of heart related diseases. A study conducted on the benefit of mangoes for obesity and cardiovascular factors revealed that the consumption of 100 kcal of mangoes as a snack can help improve vascular factors.
   
   
4. Boosts skin health – Individuals with acne have low levels of plasma vitamin A and vitamin E while individuals with dry skin have a low plasma level of vitamin C. Vitamin C helps boost collagen synthesis while vitamin A has anti-wrinkle properties and vitamin E protects the skin. A study was conducted on 2 groups of menopausal women. They were given 85g or 250g of mangoes. The study revealed that moderate consumption of mangoes improves skin wrinkles on the face as opposed to high quantity intake.
   
   
5. Anti-cancer properties – Mangoes help prevent all types of cancer, especially breast cancer. This is understood to be because the functional properties of mangoes can help prevent progression of cancer cell growth, proliferation and lead to apoptosis (cell death).

Busting mango myths

There are plenty of myths which we have grown up hearing about mangoes. It is time to understand the fact behind each of them

How to include mangoes in the diet

Mangoes are versatile. They can be included in the diet in various forms:

1. Have it as a fresh fruit.
2. Add it as an ingredient to salads.
3. Make yummy and healthy dessert recipes.
4. Make a tasty dip or chutney to go with your snack or main meals.
5. Add it to smoothies.

Mangolicious recipes

This summer season, enjoy mangoes ripe or raw with some of our favourite mango-based recipes.

1. Mango lassi

Serving size – 2

Ingredients

• Mango cubes – 1 cup
• Curd – 1 cup
• Ice cubes – ½ cup
• Salt – A pinch
   

Procedure

1. Take all the ingredients in a blender and blend to get a smooth or chunky consistency as per your preference.
2. Transfer to glasses and serve chilled.

2. Mango chia pudding

Serving size – 2

Ingredients

• Chia seeds – 2 tbsp
• Coconut milk – 1 cup
• Vanilla extract – ½ tsp
• Honey or maple syrup – 1 tbsp
• Mango slices – ½ cup
  
  

Procedure

1. Add the chia seeds to a bowl of coconut milk and whisk well till no lumps are formed.
2. Add the maple syrup and vanilla extract and mix it in. You could also add mango puree and blend it in.
3. Keep the chia pudding in the fridge for 4 hours or overnight.
4. Add mangoes for topping and enjoy.
   
   

3. Mango sorbet

Serving size – 2

Ingredients 

• Mango cubes – 3 cups
• Honey or maple syrup – 2 tbsp
  
  

Procedure

1. Freeze the mango cubes for 4-5 hours.
2. Blend the frozen mango cubes with honey till icy smooth.
3. Add the blended mixture to an airtight container and freeze for 8 hours or overnight.
4. Scoop and serve cold as a dessert or snack.
   
   

4. Mango chutney

Serving size – 2

Ingredients 

• Grated raw mango – 1 cup
• Jaggery – 1 cup
• Salt – 1 tsp.
• Turmeric powder – ¼ tsp.
• Chilli powder – 1 tsp.
• Jeera powder – 1 tsp.
  
  

Procedure

1. In a pan, add the raw mango and saute till the mango is cooked.
2. Add the jaggery and keep stirring till the jaggery melts.
3. Add the spices and cook till the raw smell of the masala is gone.
4. Transfer to a glass jar and once cool, refrigerate and consume within 7 days.
5. Use it as a condiment with dosa, chapati, curd rice etc.
   
   

5. Mango glazed wings

Serving size – 4

Ingredients 

• Chicken wings – 500g
• Cornflour – 3 tbsp.
• Chilli powder – 2 tsp.
• Salt – to taste
• Ginger garlic paste – 1 tsp.
• Pepper – ½ tsp.
• Honey – ¼  cup
• Mango – ¾ cup
• Dried red chillies – 3-4 nos.
• Oil – As required
• Lemon juice – 1 tbsp.
• Water – ¼ cup
  
  

Procedure

1. Marinate the chicken wings with chilli powder, pepper powder, ginger garlic paste, and salt.
2. Coat with cornflour and bake in a preheated oven at 220 degrees Celsius for 45 minutes.
3. Blend the mango, dried red chillies, garlic, lemon juice, water and salt in a blender. 
4. Cook the blended sauce in a pan with honey to get a sauce consistency.
5. Pour the sauce over the baked wings and bake in the oven again for 10 minutes at 230 degrees celsius.
   
   

Though the health benefits of mangoes are many, moderation is key for consumption. Enjoy mangoes this summer season by being mindful of the portion.

Mayuri,
Dietetic Researcher, Simplyweight