The benefits of mango are not limited to its flavor and fragrance. Juicy, it is the perfect fruit for dessert, main course or salad. If the mango is appreciated for its exotic taste, it is nonetheless rich from a nutritional point of view. Discover all its health benefits.
The mango is the fruit of the mango tree and is native to India, Pakistan and Burma. Round or oval in shape, it is a stone fruit whose inedible rind can be green, yellow, red or orange depending on the variety. Its flesh is creamy, fragrant and yellow-orange in color. The varieties of mangoes are innumerable and there are more than a thousand of them in India.
The benefits of mango for the digestive system
Besides its delicious taste, mango is a fruit rich in nutrients : fiber, vitamins, minerals and antioxidants. It is available all year round and its high season is from December to February.
The benefits of mango are also very real on the digestive system. Very rich in soluble fibers, this fruit helps fight against constipation. Mango also contains digestive enzymes, which are useful in the digestion of proteins.
By its effective action for digestion, mango helps improve the functioning of the immune system. Indeed, the overall health of the body depends on that of the intestine because 80% of the immune system lie between the terminal part of the small intestine and the colon.
Its content of beta-carotene, a powerful carotenoid, helps prevent bad bacteria and toxins from entering the body. The excess beta-carotene turns into vitamin A, antioxidant and protective against free radicals.
Other benefits of mango
Mango has multiple health benefits:
- Mango is rich in magnesium, potassium and contains little sodium, which makes it effective in reducing blood pressure.
- It would prevent certain cancers thanks to its antioxidant content, such as vitamin C and lupeol, which limit the growth of cancer cells.
- Thanks to its fibers, mango helps reduce bad cholesterol (LDL) levels, which helps prevent the risk of accidents and cardiovascular illnesses.
- This fruit contains a large amount ofglutamic acids that stimulate brain cells and improve memory.
- Useful for cognitive functions, mango helps fight the risk of dementia thanks to vitamin B6.
- It helps to fight against iron deficiency and anemia by its iron and calcium content (which promotes good absorption of plant iron).
- Its richness in vitamin E makes it ideal for improving the how hormones work and fight against sexual weakness.
- It would help fight the diabetes thanks to its leaves which have the virtue of regulating the insulin level. In addition, mango has a low glycemic index (51).
- Source of vitamins A and C, mango promotes collagen production, which helps to slow down the aging of the skin, promote the health of blood vessels and body tissues.
- She is also beneficial for bones thanks to vitamin K.
How to choose the right mango?
To enjoy the benefits of mango, we do not have to pay special attention to its color because depending on its varieties, the fruit can be yellow, orange or green (even at maturity). A mango with a smooth skin, firm flesh, fragrant and supple to the touch is preferred.
Her conservation is done in a cool place above 6? ° C (not in the refrigerator), for two or three days maximum. You can also freeze it after peeling it, cutting it and putting it in a plastic bag. It can also be mashed and frozen in an ice cube tray.
Mango is eaten plain, cut in half like an avocado or in small cubes. It lends itself well in desserts and brings its sweet touch whether in fruit salad, pie, entree, coulis …
Can also cook it by sautéing it in a pan or simmering it in a dish to accompany meat and fish. It can be used as a garnish with poultry. But it is mainly found in the composition of mixed salads, sorbets, jams or jellies.
In some regions mango is eaten differently. In India, the still green mango is cut into slices, dried in the sun and reduced to a powder. This powder is called amchoor and serves to enhance flavor dishes. The mango kernel contains a fleshy almond that is eaten after having boiled it for a long time.
Mango puree recipe
Ingredients for 4 persons
- 1 kg of mangoes
- 100 g caster sugar
- 1 lemon
Preperation
- We wash and peel the mango and then cut it into small pieces. We squeeze the lemon and filter the juice.
- Then in a blender, we put the pieces of mango, lemon juice and sugar and mix. Once we have obtained a homogeneous texture, we filter the mixture in a fine Chinese.
- Finally we put in the fridge and we serve when needed.
So, have you decided to take advantage of the health benefits of mango? Tell us in the comments …
