The King of fruits

 

The King of fruits

Summer is around the corner and it’s raining mangoes. If you are in a dilemma to have or not then let Priya Chaudhari guide you on some of the benefits of the forbidden fruit, especially for people with Diabetes.

Mangoes and Diabetes

Mango is one of the most popular, nutritionally rich fruits with a unique flavour, fragrance and taste making it the numero uno choice among fruits. A person with Diabetes need not avoid mangoes entirely as it is not only a source of vitamin C, potassium, fibre and other important vitamins, minerals and antioxidants but also can satisfy cravings for sugary processed foods. The fibre content found in mangoes helps to slow the rate of sugar absorption in your bloodstream.

The only thing a person with Diabetes should remember is that moderation is the key - general dietary guidelines for a person with Diabetes defines that a single serving of fruit contains approximately 15 grams of carbohydrates which you will get from one small mango or ½ cup of chopped mango and you can have this in the morning or mid-morning. Avoid Mango juice. You can have mango shake prepared with the allowed quantity of mango, but one should not add extra sugar to the mixture. Dietary guidelines for people with Diabetes also advocate limiting fruit consumption because it’s a source of fructose. Since fructose is metabolized by your liver, too much of it can raise your triglyceride levels.

Note: It is best advised that your check with your nutritionist/doctor before you eat mangoes.

Priya Chaudhari is a Consultant Nutritionist at Chellaram Diabetes Institute and Hospital, Pune.

 

Raw green mangoes

Nutritional content

Raw mango is highly appreciated for its nutritional value - they are good source of Vitamin C, a rich source of pectin, and B vitamins.

Health benefits

·         Due to the presence of vitamin C, they are highly beneficial in strengthening the

immune system.

·         It helps in removing waste products from the body.

·         Raw mango drink helps to overcome dehydration in summer.

·         Mangoes contain an enzyme which acts as a digestive aid, beneficial in the treatment of gastro-intestinal disorders, diarrhoea, dysentery, piles, morning sickness, chronic dyspepsia, indigestion and constipation.

·         Raw mango guards you from negative effects of heat stroke.

·         Drinking raw mango juice helps in preventing from extreme loss of sodium chloride.

·         Dried powder of raw mango that is prepared after drying in sun is highly useful in the treatment of scurvy (Scurvy is a disease resulting from a deficiency of vitamin C).

·         The acids contained in the unripe, green mango trigger the secretion of bile and act as an intestinal antiseptic.

·         It increases the elasticity of the blood vessels and helps the formation of new blood cells. It aids the absorption of food, iron and prevents bleeding tendencies.

 

Kairi panha (Raw mango drink)

You can prepare a very refreshing drink from fresh raw mangoes; it’s sweet and sour in taste

·         Boil whole raw mangoes in water, take out the pulp and mix with cumin seeds (jeera), black pepper, and aniseed (saunf). Add some rock salt to your drink. Strain and serve this chill drink in sizzling summer to overcome dehydration.

·         Raw mangoes are also used to make mango pickles, which are an excellent accompaniment with any food item.

·         This fruit is also used in many forms such as juices, jams, sauces, chutneys and dried powder.

·         Mix one chopped raw mango with honey and salt. Consuming this mixture is very much effective in curing any digestive disorders

 

Precaution

We know that having excess of anything is bad, so avoid eating raw mangoes in excess. Their excessive intake may cause throat irritation, indigestion, dysentery and abdominal colic. One should, therefore, not consume more than one green mango in a day. Do not eat raw mango without draining its sap. The intake of sap may cause gastrointestinal, throat and mouth infection.

 

Mangoes

Nutritional content

Ripe mangoes are excellent source of about 20 vitamins and minerals, good source of fibre, antioxidants, iron, vitamin A, copper and potassium.

Health benefits

·         Antioxidants present in mango protect the body against cancer.

·         Mango has high level fibres that help to lower serum cholesterol levels.

·         Fresh mango is a rich source of potassium which helps to control heart rate and blood pressure. 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.

·         Mango helps in regulating your insulin levels. Mango has a low glycaemic index (41-60) so having a little will not increase your sugar levels.

·         As mango is rich in vitamin A, it helps in promoting good eye sight; fights dry eyes and also prevent night blindness.

·         The fibrous nature of mango helps in digestion and elimination. It is rich in pre-biotic dietary fibre, vitamins and minerals.

·         The combination of vitamin C, vitamin A and 25 different kinds of carotenoids keep your immune system healthy.

·         Mango is rich in iron; hence it is a great natural solution for people suffering from anaemia. Menopausal and pregnant women can indulge in mangoes as this will increase their iron levels and calcium at the same time.

Consuming mangoes

·         One of the best ways to enjoy a mango is diced fresh.

·         Make a tropical fruit salad with other fruits.

·         Make a fresh salsa with papaya, mango, jalapeno, red peppers and chipotle pepper and use as a topper for your dishes.

·         Add a few slices of frozen mango to your smoothies.

·         Mango juice with ice cubes is a popular, delicious drink.

·         Mango fruit juice blended with milk as "mango-milk shake."

·         Mango fruit is also used to prepare jam, jelly, ice cream and in sweet-candy industries.

 

Nutritive value table

Mango

(100gm)

Kcal

Fat

(gm)

Carbohydrate

(gm)

Protein

(gm)

Beta Carotene

(Microgram)

Vit C

(mg)

Iron

(mg)

Ripe

74

0.4

16.9

0.6

2743

16

1.3

Raw

44

0.1

10.1

0.7

90

3

0.33