Mangoes are a rich source of vitamin A, C, E, K and certain B vitamins like folate. Mangoes also contain polyphenols and antioxidants which help in reducing inflammation or oxidative damage. This might be the reason for mangoes to be termed the king of fruits! India is one of the highest mango-producing countries around the world. The types of mango produced in India include Alphonso, Banganpalli, Chausa, Kesar, Langra, Totapuri and Dashehri. Andhra Pradesh is the highest mango producing state followed by Uttar Pradesh, Karnataka, Bihar and Gujarat.
Nutritional Values
| Mango (100g) | Nutritional Content |
| Energy | 65 kcals |
| Carbohydrates | 15 gm |
| Protein | 0.9 gm |
| Fat | 0.5 gm |
| Fibre | 1.8 gm |
| Vitamin A | 228 mcg |
| Vitamin C | 27 mg |
| Calcium | 12 mg |
| Sugars | 14 gm |
Benefits Of Mangoes
Now that you know about the nutritional value of mangoes, let us look at the benefits of consuming mangoes.
1. Good Source Of Soluble Fibre
Soluble fibre is found in pulpy fruits like mango. Soluble fibre is beneficial against diarrhoea. Soluble fibre also helps in reducing blood pressure and blood glucose levels as well.
2. Powers Up Your Immune System
Mango contains ample amounts of vitamin A and vitamin C. Vitamin C is an antioxidant that helps in reducing oxidative damage. Vitamin A helps in reducing the occurrence of infections. ln fact, mango is a great beauty ingredient too. Using mango for skin care can help with exfoliation, and reduce dark spots and blemishes—yet another reason to include them in your diet.
3. Reduces Risk Of Certain Cancers
Mango is a source of polyphenols and antioxidants which can be protective against certain types of cancers. Research has shown mangoes to be protective against blood cancer, colon, prostate, breast and lung cancer.
4. Aids In Digestion
Mango contains an enzyme named amylases. These amylases can break down complex sugars into simple sugars which eases the digestive process.
5. Improves Vision
Vitamin A is found in yellow-orange fruits and vegetables. Mango is a good source of vitamin A. Vitamin A aids in improving vision.
Can Eating Mangoes Make You Fat?
Mangoes contain good amounts of soluble fibre. Consumption of foods containing fibre promotes satiety which helps in reducing one’s food intake. This actually aids in weight management. What’s more, mangoes do not contain fat or cholesterol either. Certain researchers have also linked consumption of mangoes to reduced cholesterol levels and reduced hip circumference too. So if you love mangoes, enjoy them all Summer guilt-free.
Healthy & Delicious Mango Recipes
Now that you know the benefits of mangoes, let us look at some delicious recipes that can be prepared using the fruit.
1. Mango Falooda
This tasty falooda can quench your thirst, especially during hot summer afternoons and it is easy to prepare as well.
Cooking time: 10-15 mins
Nutritional values (1 serving approx)
Energy: 385 kcals
Carbohydrates: 55 gms
Protein: 6 gms
Fat: 9 gms
Ingredients:
- 1 ½ cup mangoes (chopped)
- 4 scoops of mango icecream
- Sugar to taste
- 7-8 tbsp of falooda sev
- 7-8 tbsp soaked sabja
- ½ cup milk (chilled)
Method:
- In a mixer, add mangoes and sugar. Blend till it becomes smooth.
- In a glass, Add the blended mango mixture. Add the soaked falooda sev on top of the mango mixture.
- Add falooda seeds over the falooda sev. Add the mangoes (chopped) on top of the seeds.
- Add the milk on top of the mangoes. Top it up with mango ice cream. Serve chilled.
2. Mango Pancakes
These tasty pancakes can satisfy your sweet tooth and contribute to satiety as well.
Cooking time: 20-25 mins
Nutritional values (1 serving approx)
Energy: 170 kcals
Carbohydrates: 15 gms
Protein: 1.5 gms
Fat: 10 gms
Ingredients:
- ½ cup maida
- ¼ cup cornflour
- ¼ cup milk
- Salt to taste
- Ghee/butter for cooking
- 1 ½ cup mango paste
- ½ cup grated coconut
- Sugar to taste
Method:
- Prepare the mango paste by blenderizing the mangoes in a mixer and keeping it aside.
- In a bowl, combine all the ingredients except mango paste. Add a little bit of water and stir the batter to ensure that no lumps remain.
- Grease a pan using butter/ghee.
- Pour the batter over the pan and spread it evenly over the pan.
- Add a little butter over the top of the pancake as well.
- Repeat the above steps to obtain more pancakes.
- After sufficient pancakes have been made, switch off the gas.
- Place the pancake over a plate. Add chopped mango mixture to the pancakes. Fold the pancakes.
- Repeat step 7 and add the mango fillings to other pancakes as well.
3. Mango Shrikhand
This tasty shrikhand can be easily prepared at home and served with whole wheat or bajra roti.
Cooking time: 20-25 mins
Nutritional values (1 serving approx)
Energy: 25 kcals
Carbohydrates: 6 gms
Protein: 5 gms
Fat: 6 gms
Ingredients:
- 1 cup mango pulp
- ½ cup hung curd
- A pinch of saffron strands
- 1 tsp cardamom powder
- Powdered sugar to taste
- 1 tbsp almond slivers
- 1 tbsp pistachio slivers
Method:
- To prepare hung curd, spread muslin cloth over a bowl.
- Pour the curd over the cloth. Tie the cloth and hang it onto support to remove the water content from the curd. Let the curd remain so for at least 2 hours.
- After two hours, take a bowl and mix all the ingredients in the bowl. Mix the ingredients well to obtain a smooth texture.
- Add the almond and pistachio slivers over the top and refrigerate the shrikhand. Serve chilled.
4. Mango Sheera
This tasty sheera is easy to make and has the goodness of dry fruits!
Cooking time: 20-25 mins
Nutritional values (1 serving approx)
Energy: 285 kcals
Carbohydrates: 3 gms
Protein: 32 gms
Fat: 13 gms
Ingredients:
- ½ cup mango puree
- 1 ½ cup rava
- Ghee for cooking
- ½ cup milk
- ½ tsp elaichi
- Sugar to taste
- 1 tbsp almond slivers (optional)
Method:
- In a pan, heat ghee. Add the rava to the pan and saute on a medium flame.
- Gradually add milk, water and sugar and continue sauteing till the sheera develops a thick consistency. You can also cover the lid and let the sheera cook for a while.
- After the sheera obtains a thicker consistency and the water content is evaporated, switch off the flame.
- Add the mango puree and cardamom powder. Mix well. Garnish with the almond slivers and serve hot.
5. Mango Puri
This delicious puri can be consumed with shrikhand or curd. It is easy to make and can lighten up your breakfast if you replace your aloo sabzi and puri combination with a simple mango puri and dahi combination.
Cooking time: 20-25 mins
Nutritional values (1 serving approx)
Energy: 30 kcals
Carbohydrates: 12 gms
Protein: 2 gms
Fat: 0.5 gms
Ingredients:
- ½ cup mango puree
- 1 cup whole wheat flour
- 1 tsp cardamom powder
- Salt to taste
- Oil for frying
Method:
- Blenderize mangoes in a mixer and keep them aside.
- In a bowl, add all the ingredients including the mango puree and make it into a dough.
- Divide the dough into your required amount of portions.
- Roll out the dough into small circles.
- In a deep pan, heat oil for deep frying. Add the puris one at a time and fry it till it turns golden brown.
- Remove the puris and transfer them into an absorbent paper to remove excess oil.
- Serve hot with shrikhand or chickpea gravy (chana masala).
Key Takeaways
- As mango is sweeter and contains a lot of sugars, it is essential to consume it in moderation.
- Mangoes are easy to incorporate into your diet. It can be added to chapatis, puris, puddings, pickles, smoothies or salads.
- Whole mangoes contain more fibre and the nutrients would be more bioavailable in whole fruits than in consuming mangoes in the form of milkshakes or juices.
- Mangoes help reduce bad cholesterol levels (LDL cholesterol).
- Consume fresh or frozen mangoes without added sugar.
- Mango has a moderate Glycemic index which indicates that diabetics can consume mangoes as well, though it has to be in moderation.
Beauty Tip: If you’re seeking a solution to get rid of stubborn acne, looking into mango benefits for the skin could be the answer you’ve been waiting for.