Mango: properties and benefits of this tropical fruit

Origin of the handle

fruit of the tree Mangifera indica, from the same botanical family as the cashew and pistachio, it is native to the region at the foot of the Himalayas, in northwestern India, although it found fertile soil throughout Southeast Asia, where it has been cultivated for over 4,000 years. From there it has spread to all the warm areas of the planet at the hands of Buddhist monks and Persian, Portuguese, Spanish and English traders.

Almost all languages ​​have incorporated into their vocabulary a derivation of Tamil (language of Southeast India). “mangkay”, which the Portuguese transformed into “manga” and the English into “mango”. However, in India it is known by the Hindi term “aam” which means “common”.

national fruit of india

It is not strange, since it is a ubiquitous fruit in the subcontinent, where as many mangoes are produced as the rest of the fruit combined.

India is estimated to produce two thirds of the world’s mangoes, some 14 million tons annually. It is therefore the national fruit and is Linked to a thousand and one legends.

The most famous is the one that relates it to Siddharta Gautama, Buddha, who is almost always represented in the shade of a perpetually fresh mango (the tree can reach 40 meters in height and 10 meters in width).

The reason is that Buddha attained enlightenment under a mango, which has since been known as “the tree of wisdom” or “bodhi”.

Mango nutritional values

How many calories does a mango have?

If we analyze the nutritional values ​​of this tropical fruit, for every 100 grams we find:

calories: 61 caloriesproteins: 0.6gfats: 0.5gcarbohydrates: 12.8gFiber: 1.7g

What are the properties of the mango?

The mango stands out for the set of nutrients and antioxidant substances that are in its composition.

1. Source of vitamins C and A

A single piece of 200 g provides the recommended daily amount of vitamin C (about 60 mg) and 60% of vitamin A, in the form of beta-carotene. Mango is one of the most important sources of this nutrient.

2. Rich in vitamin E

Although the Vitamin E, One of the most effective antioxidants and heart protectors, usually found mainly in fatty foods, mango has an extraordinary amount for a fruit. A 200 g piece provides 2.3 g, that is, 23% percent of the recommended daily amount.

3. Provides magnesium and potassium

Regarding its mineral content, the proportions of magnesium and potassium (in both cases, one mango provides 10% of the daily needs).

4. Contains cleansing acids

In addition to nutrients, mango provides other substances with beneficial effects on health. The tartaric and malic acids They help to counteract the effect of metabolic waste products of an acidic nature.

What are the benefits of mango?

The peculiar composition of the mango prevents degenerative diseases, especially heart disorders, cancer and diabetes (it is rich in carbohydrates, but does not provide as many calories as its sweet taste might make you think: 100g contains only 65 calories with a good dose of fiber).

1. Protects the skin and mucous membranes

Due to its beta-carotene content, it is useful to protect the skin, mucous membranes, eyes and heart. against the action of free radicals.

2. Keeps bones and muscles in shape

The combination of magnesium and potassium makes mangos suitable for keeping the musculoskeletal system in good shape. (prevents from osteoporosis to muscle cramps).

Likewise, these minerals participate in the Control of blood pressure, They favor the elimination of liquids and the proper functioning of the kidneys.

3. Alkalizes and fluidizes the blood

The weak organic acids provided by the mango, once assimilated in the body, combine with minerals and give rise to salts that have the ability to fluidize and alkalize the blood.

4. Promotes the assimilation of nutrients

It also possesses enzymes with properties similar to those of papains from papayas or bromelain from pineapples.

These enzymes promote the assimilation of macronutrients and they are partly responsible for making mangos so easy to digest that they are said to “soften” and “purify” the stomach and intestines. That is why it is recommended to all people who suffer from digestive problems.

5. Stimulates the defenses

Antioxidant vitamins and minerals, along with phenolic compounds, They help the immune system prevent and fight disease.

Quercetin, isoquercetin, astragalin, fisetin, gallic acid, and methylgallate have antioxidant effects.

6. Fiber intake

The mango, like all fruits in general, It also provides a significant dose of fiberwhich helps prevent certain types of cancer, such as digestive cancer, prevents constipation and lowers bad cholesterol, which protects the heart and circulatory system.

Indications according to Ayurveda

Being the fruit that reigns in India, it is interesting to know the properties that its traditional medicine, Ayurveda, attributes to it.

According to this ancient wisdom, the handle increases the seven dhatus or body nutrients, which are the essence of food, musculature, fat, marrow and semen and blood.

This means that it is helpful for the general functioning of the organism. More specifically, in India used to strengthen the heart stop bleeding, treat anemia and heavy periods, purify the liver and lose weight.

Ayurvedic therapists they even use the bone of the fruit, whose decoction, of astringent nature, is a popular remedy against diarrhea, cystitis, hemorrhoids and inflammations of the urethra, among other disorders.

The handle in the kitchen

Describing the taste of mango is difficult. Juan Mari Arzak He has said that its aroma is bittersweet and its taste resinous.

For the Basque cook, “the yellow-orange pulp of the mango is fondant, juicy, soft and refreshing, It has a sweetness that is not at all syrupy and a perfume, especially if it is very ripe, really intoxicating”.

It is therefore a fruit that is savored through the mouth and nose, and also has a complex and long aftertaste.

mango varieties

in the world exist more than 40 species of mango and a number of varieties that reaches a thousand. But multinational food companies have privileged a few, the most resistant to pests and appreciated by the taste of Westerners.

In Spain, the mango season It runs from August to November. The most important mango varieties –the majority are grown in Malaga, Granada and the Canary Islands– are the following:

Osteen Handle: When ripe, the Osteen mango is a striking red-orange color, with hints of crimson on top and green on the bottom. Its pulp is light, of moderate firmness, smooth, sweet and fiber-free. Its weight usually ranges between 500 and 600 g per piece.Mulgoba: medium-sized fruit (9-12 cm long and 7-9 cm wide), bright yellow in color, sometimes red at the apex and next to the peduncle, with small superficial spots. The shell is thick and the meat is soft, without fibers, with a pleasant aroma and flavor, a little spicy.Amini: small in size (7-9 cm long and 7-8 cm wide), it is yellowish-green in color, scarlet at the base and with pale yellow spots. The pulp is of excellent quality, without fibers, pale reddish in color and very juicy. Pairi: it differs from the “amini” variety in that the skin is thinner and the pulp gives off a pronounced perfume.Cambodian: Of regular size (10-12 cm long and 6-7 cm wide) and elongated in shape, it is yellow-green in color, has a soft and thin skin, and the pulp is very juicy, aromatic and slightly acid.sansersha: large (between 500 g and 1 kg, 17-22 cm long and 9-11 cm wide) it is somewhat reddish yellow, with numerous small grayish-yellow spots. Its pulp is fleshy, without fibers and somewhat acid. It is excellent for canning.

4 ways to eat a mango

In sheets:

1. Cut the ends of the fruit.

2. Stand it upright and peel the skin from top to bottom following the curvature of the fruit.

3. Cut into sheets until you reach the bone on each side.

With a spoon:

1. Cut two large slices on each side of the bone.

2. Separate them leaving the center occupied by the bone.

3. Use a spoon to scoop out the pulp.

In cubes:

1. Cut a “steak” lengthwise.

2. With a very sharp knife, make a grid of perpendicular cuts without going through the skin.

3. Flip the handle over and the pulp cubes will separate. Cut them at the base.

With a fork

1. Make a cross-shaped cut at one end of the handle.

2. Remove the skin in four parts.

3. Thread the mango onto a fork.

How to choose a handle

Mangoes are usually harvested green so they don’t rot before reaching their final destination, perhaps thousands of miles away. In addition, they are usually treated with many pesticides, such as “carbide”. Therefore it is recommended, if possible, opt for organically grown mangoes.

If the mango is still green, it can ripen slowly. in the fridge at 12 degrees for one or two weeks. It can also be kept at room temperature for a few days. or put it in a paper bag to speed up ripening.

The ripe mango is characterized by its pleasant aroma and because when pressed a little it is not completely firm or soft. One way to know the state of maturation is to leave the fruit in water: if it sinks it is ripe and if it is not green.

Color is not a general indicator, as it depends on the variety: some are still green when ripe, while others are yellow, orange, or bluish.