Scientific name :  Mangifera indica

Origin : Southern Asia

Season : Peak Availability is from May – July months

Mangoes can be round, oval, heart -shaped or kidney -shaped.  Each fruit measures 5 to 15 cms in length and about 4 to 10 cms in width

Mango is one of the delicious seasonal fruits grown in the tropics. The tree is believed to be originating in the sub-Himalayan plains of the Indian subcontinent.  The king of the fruits,” mango fruit is one of the most popular, nutritionally rich fruits with unique flavour, fragrance, taste, and heath promoting qualities, making it numero-uno among new functional foods, often labelled as “super fruits.”

Chinna Rasalu

Pedda Rasalu

Punasa

Totapuri

Elephant Mango

Local Names of Mango in India:- 

 

Language	Fruit Name	Name in Mother Language
English	Mango	Mango
Hindi	Aam	आम
Marathi	Amba	आंबा
Gujarati	Keri	કેરી
Kannada	Mavu	ಮಾವು
Tamil	Mankani	மாம்பழம்
Telugu	Maamidi pandu	మామిడి పండు
Malayalam	Mampalam	മാമ്പഴം

Nutrients in Mango

Nutritional Value for 100 g.

Nutrient	Value per 100g /unit
Water	83.46 g
Energy	60 kcal
Protein	0.82 g
Total lipid (fat)	0.38 g
Carbohydrate, by difference	14.98 g
Fibre, total dietary	1.6 g
Sugars, total	13.66 g
Calcium, ca	11 mg
Iron, Fe	0.16 mg
Magnesium, Mg	10 mg
Phosphorus, P	14 mg
Potassium, K	168 mg
Sodium, Na	1 mg
Zinc, Zn	0.09 mg
Vitamin C, total ascorbic acid	36.4 mg
Thiamin	0.028 mg
Riboflavin	0.038 mg
Niacin	0.669 mg
Vitamin B-6	0.119 mg
Folate, DFE	43 mg
Vitamin B-12	0.00 mg
Vitamin A, RAE	54 mg
Vitamin A, IU	1082 IU
Vitamin E (alpha-tocopherol)	0.90 mg
Vitamin D (D2 + D3)	0.0 mg
Vitamin D	0 IU
Vitamin K (phylloquinone)	4.2 mg
Fatty acid, total saturated	0.092 g
Fatty acids, total monounsaturated	0.140 g
Fatty acids, total polyunsaturated	0.071 g
Fatty acids, total trans	0.000 g
Cholesterol	0 mg
Caffeine	0 mg

Helps in Digestion

• Mangoes could help facilitate healthy digestion.
• According to the book, ‘Healing Foods’ by DK Publishing, mangoes contain enzymes that aid the breakdown and digestion of protein, and also fibre, which keeps the digestive tract working efficiently.

Promotes Healthy Gut

• According to the book ‘Healing Foods’, mango flesh contains prebiotic dietary fibre, which helps feed good bacteria in the gut.
• Healthy gut is detrimental for a healthy state.
• Leaky gut, apart from poor digestion results in skin conditions like IBS, asthma, slow metabolism and other health issues.

Boosts Immunity

• You would be surprised to know that an average sized mango contains upto two-third of the daily recommended intake of vitamin C.
• The powerful antioxidant helps boost immunity system and prevents cold/flu.

Promotes Eye Health

• Including mangoes in the diet may also help promote your eye health.
• Mangoes are rich in beta-carotene that helps in the production of Vitamin A.
• The powerful antioxidant helps improve vision, boosts overall eye health and even prevents age-related macular degeneration or loss of vision.

Lowers Cholesterol

• Eating mangoes could help regulate your cholesterol levels too.
• The high levels of fibre pectin may help bring down the low-density lipoprotein (LDL or bad cholesterol) which causes plaques in the vessels and blocks blood flow.

Clears the skin

• Mangoes are filled with skin-friendly vitamin C and Vitamin A, both of which are crucial for healthy skin and skin repair.
• Mangoes, eaten in moderation are also known to exfoliate and eliminate dead pores.
• According to Macrobiotic nutritionist and Health Practitioner Shilpa Arora ND,
• Mangoes are loaded with skin healing nutrients; for example, fibre in mangoes cleanses your gut that is overloaded with toxic substances.

Even Diabetics can enjoy it

• Yes it is sweet, and should be eaten sparingly, but that doesn’t make mangoes a strict no-no for diabetics.
• The glycemic index of mangoes ranges between 41 to 60, with an average of 51.
• The value of 51 is on the lower end of the glycemic index scale.
• Foods that are less than 55 are consider to be low glycemic food, which is safe for diabetics to consume.
• Foods with low glycemic index, makes sure the release of sugar in the blood is slow, and there is no sudden spike in the blood glucose levels.
• Besides that, mangoes are also rich in dietary fibres, which again helps regulate the blood sugar levels.
• Dietary fibre helps lowering risk of heart disease, type 2 diabetes. Green mangoes have more pectin fibre than ripe mangoes.

Help in fighting Cancer

• Mangoes contain antioxidants such as quercetin, fisetin, isoquercitrin, astragalin, gallic acid and methyl gallate.
• All these properties protect our body against breast cancer, colon cancer, prostate cancer and leukaemia.

Prevents heat stroke

• This summer fruit also helps in preventing heat stroke. Eating it cools you down instantly and hence refreshes you.
• Add this ‘super fruit’ in summer and stay cool during the got weather.

Contains high iron content

• Mangoes also contain vitamin C, A and other different kinds of carotenoids.
• All these essential nutrients are beneficial for your immune system keeping it strong and healthy

Improves concentration and memory

• If you find it difficult to concentrate and have low memory, then gorge on mangoes.
• They not only help in improving your concentration but also boost your memory.

Aids Weight Loss

• Mangoes when eaten in moderation could also help in weight loss.
• The phytochemicals in the mango skin act as natural fat busters.
• The mango flesh is filled with dietary fibres.
• Fibres induce a feeling of satiety.
• On eating high-fibre fruits or veggies you feel full for a longer time, which prevents you from tucking in other high fattening snacks.

Prevents heat stroke

• They think that eating mangoes everyday could make you put on weight.
• According to nutritionist, Jasleen Kaur, “Mangoes are fat free, cholesterol free and salt free and are super fruits for summers. Similar is the case with mango, if you eat above the calorie limit, you are bound to gain weight,” explains Jasleen.(Apr 17, 2018)

Eating mango leaves are great to regulate diabetes. So, people suffering from diabetes should boil 5-6 mango leaves in a vessel. Soak it overnight and drink the filtered decoction early in the morning.

Mango leaves which you may often discard can actually work as a great herbal medicine. Mango leaves are full of healing and medicinal properties. Benefits of mango leaves are so varied and extensive that they are given immense importance in eastern medicine too. They are reddish or purplish when tender and new, and grow into a dark green colour and have a pale underside

These leaves are fleshy and shiny with a sharp tip containing vitamins C, B and A. They are also rich in various other nutrients. These leaves have powerful antioxidant properties as they have a high content of flavonoids and phenols. They can be boiled in water to make a decoction or can be consumed in powdered form. In South East Asia, the tender leaves of the mango tree are cooked and eaten. Also for medicinal purposes young leaves should be used. But one has to be careful.

Here are some uses of mango leaves

• Uses from Mango leave
• Regulate Diabetes
• Lowers blood pressure
• Fights restlessness
• Treats gall and kidney stones
• Cures respiratory problems
• Treats dysentery
• Remedy for ear aches
• Heal burns.
• Stops hiccups
• Good for your gut