In India, mango is known as the “King of Fruits.” This fruit, along with its tree and its leaves, is a symbol of prosperity, good luck and love.
From the nutritional point of view, there is also much to value. The mangoes are rich in vitamin C and potassium, and freeze well, so they become a basic element for smoothies or liquefied throughout the year.
They contain high sugar level, but it’s not like eating a cookie
Half of a peeled mango contains about 23 grams of sugar, more than double a typical cookie with chocolate sparks bought in the store.
However, Natural mango sugar does not elevate blood glucose as the added sugar of cookies doesexplained Jessica Higgins, dietitian of the NYC Health + Hospitals Woodhull lifestyle. This is because the body must break down the fiber of the handle to access sugar, lor which takes time and allows you to gradually process it. On the other hand, the refined sugar of a cookie is absorbed immediately, which can cause a peak of glucose.
Half of a mango also contributes about 10% of the daily fiber needsaccording to Stephanie Rogus, attached professor at the A&M University of Texas. Although it does not contain as much fiber as apples or pears – in part because its shell is not consumed, which does contain it – meets the criteria to be considered a good fiber source.
In addition to favoring a slower digestion, fiber can contribute to keeping cholesterol levels already foster beneficial bacteria in the intestine, said Maya Vadiveloo, a professor of nutrition at the University of Rhode Island.
Vitamin C levels comparable to citrus fruits
Half of a mango provides 61 milligrams of vitamin C, similar to the amount provided by half orange Navel or half a grapefruit.
In addition to strengthening the immune system, vitamin C helps the body to absorb iron present in plant foods, such as green leaves and beans, Vadiveloo explained. This type of iron is not as bioavailable as that of animal origin, so combining it with fruits rich in vitamin C improves its absorption.
Potassium helps control blood pressure
Although the banana is the tropical fruit more associated with potassium, the mango also provides a significant amount: 282 milligrams by half fruit, compared to the 422 of a medium banana.
Potassium contributes to counteract the effects of sodiumwhich in excess can raise blood pressure and increase the risk of cardiovascular diseases. Potassium helps balance liquid levels in the body, which can favor healthy blood pressure, Higgins said.
What is the best way to eat mango?
Frozen, a practical alternative
If you do not find mature fresh mangoes, Vadiveloo recommends opting for frozen pieces. Whenever they do not contain added sugar, they retain the same nutritional value as fresh.
Avoid excessive consumption of dehydrated mango
Half cup of dry mango contains 255 calories and 53 grams of sugar, compared to 50 calories and 11 grams that provide the same amount of fresh mango.
“When we eliminate the water, we concentrate the sugars and caloric nutrients,” Higgins explained. “The difference is significant.”
How to know if it’s mature
Higgins recommends the “pressure method” to know if a handle is at its point. By gently pressing with the thumb, the fruit must give slightly.