Vitamin content and mango health benefits

The exotic fruit, the mango, has recently appeared on store shelves and has already earned the hearts of many customers. This Indian fruit is not only very tasty, but also healthy, which in our times does not lack importance. Many nutritionists have recognized that mango is good for the human body. It is part of most diets and is part of a healthy diet.

It is a fact. In Sanskrit, mango is known as the “great fruit.”For a long time, the mango tree, which grew in the garden, was the privilege of royalty.

Chemical composition of mango

The usefulness of Indian green fruit is determined by its chemical composition. The mango pulp contains beneficial minerals

  • Calcium and magnesium
  • potassium and manganese;
  • copper, iron, zinc;
  • Phosphorus and selenium.

It is also rich in starch, organic acid, polyphenol and sugar. The mango is perhaps one of the richest fiber sources, and its pulp is orange due to the presence of beneficial carotenoids.

Calories per 100 grams

The tasty and healthy fruit is a low calorie product. The mangoes only have 65 kcal per 100 grams. It is an excellent option for hypocaloric diets.

The nutritional value of the handle per 100 gr. of product is:

  • Fats, 0. 27;
  • Proteins, 0. 51
  • Carbohydrates, 15. 2.

Dehydrated mango is much more nutritious. The caloric value of the product exceeds 310 kcal per 100 grams.

Important! The mango is aphrodisiac. Increase libido in men and women. But you have to keep in mind that this Indian delicacy cannot be combined with alcohol.

Vitamin content

As for vitamin C content, the handle is among those who beat all records. Ascorbic acid is an essential element for human health. This vitamin prevents the development of many diseases. It is also beneficial for the female organism. This exotic fruit is rich in vitamins of the PP type, A, C, E. Mango contains all group B vitamins, except the B12.

Warning. Immure skin of the fruit tree fruit contains toxic substances, which can cause allergic reactions in the human being.


The fruit of the sun is rich in benefits and beneficial macronutrients. It contains magnesium and phosphorus. Strengthen hair, teeth and nails. They prolong women’s youth.

Macronutrient composition per 100 grams of product:

  • CA – 10, 458;
  • К – 156. 47;
  • Mg – 9, 383;
  • Р – 11, 823;
  • Na – 2, 153.

Composition of oligoelements per 100 g of product:

  • Faith – 0. 138
  • ZN – 0. 045;
  • Cu – 110, 936;
  • MN – 0. 028;
  • Se – 0. 651.

A fact. An obese woman without changing her diet ate a fruit a day. He lost almost six kilos in a week. The secret of his weight loss was the flavonin produced by the handle.

The Properties of Mango

The mango is the king among the fruits. It is very beneficial for both women and men. The use of this fruit in food is the prevention of most diseases. For women, it is also valuable because beauty and youth prolongs.

The benefits of

Repeated studies have shown that mango fruit is excellent for human health and wel l-being. What are the benefits of fruit? These are:

  • Hypertension prevention. Normalization of blood pressure.
  • Reduces the risk of cardiovascular disease.
  • Prevents cancer.
  • It helps slow down changes to age.
  • It helps eliminate anemia.
  • Improves immunity.
  • Improves the function of the gastrointestinal tract.
  • Help lose excess weight.
  • It helps to treat asthma.
  • It helps eliminate kidney stones.
  • Normalizes the functioning of the brain.
  • Strengthens the bone system and has a positive effect on the musculoskeletal system.

And these are not all the positive qualities of the mango. It is a very aromatic and sweet fruit, which does not prevent it from being dietary and helps to lose the kilos of more, and put the body in good shape.

Its hazards for health and contraindications.

As with any product, there are positive and negative sides. Therefore, and the mango has some contraindications.

Coma mango with caution to people who have inflammation of the pancreas. It should not be combined with alcoholic beverages. It can cause a series of health problems. Mango can cause dermatitis in sensitive people. If you have kidney problems, you should not consume this exotic fruit.

Important: pregnant women should be careful when eating this aromatic fruit. Excessive consumption can cause problems in the fetus cardiac system.

The fruit must be consumed fresh and ripe. You have to wash it well and peel it before eating it.

How to choose?

There are many varieties of mango. They can be red, green and almost black. They can also be yellow and mottled. All types of mango are healthy and very tasty. The fruit has an aromatic smell and a sweet taste. To choose the best quality fruit, some rules must be remembered:

  1. The fruit must be firm and bright.
  2. If the mango is pressed next to the petiole, a pleasant and sweet aroma must appear.
  3. A good fruit should measure between 10 and 20 centimeters and weigh between 200 and 300 grams.

Mature mangoes should be kept at room temperature for a maximum of two days. The fruit should never be stored in the refrigerator. If you want to buy mango fruit, you must store it in a paper bag, preferably immature. Preferably dark color.

How to peel the fruit?

There are many different ways of peeling the fruit. But the most popular and easy way does not require removing the shell. Cut the fruit in half. Separate the large bone. In both half of the Manko, cut the network in the form of a network and set the upside down. Create a kind of yellow hedgehog. Dice can separate from the skin with a teaspoon.

You can also peel the fruit with a vegetable peel. The main thing is not to press firmly, otherwise you could cut a lot of pulp. If the mango is too mature, it will not be very difficult to peel it. Just make a cross cut and gently remove the skin with your hands.

IMPORTANT: Before carrying out these procedures, gloves must be put on. The skin of the fruit contains oily organic toxins that can cause an allergic cutaneous eruption in the hands.

Basic rules and rules

The fruit of the Sun of India is very tasty and sweet. Sometimes, it is even difficult to resist eating two or up to three fruits. Excessive mangoes can be harmful to the human organism.

It is recommended to consume a fruit per day. This is equivalent to about 200 grams of pulp. People with type 2 diabetes should limit fruit to 15 grams. If you suffer from type I diabetes, you must refrain from the fruit.

Use characteristics

Mango has gained enormous popularity, both in the food industry and in cosmetology. Nutritionists make menus to lose weight using this fruit. Cooks prepare amazing culinary masterpieces based on this exotic fruit. The freshly squeezed juice is able to give a burden of vivacity and energy for the whole day. Drinking a glass of juice a day helps fight stress and bad mood.

In the kitchen

Sunflower fruit is very popular in Indian and Asian cuisine. Mature and green mangoes are used in the kitchen. The mango is used in salads, sauces, fried and boiled. It is adobed, baked, dries and heals.

Raw mango

  • Eat the fruit to tablespoons or slices.
  • As garrison. The mango is cut into slices and seasoned with salt and spices.
  • To prepare smoothies or cocktails, fresh fruit is great combined with strawberries and pineapple.
  • The product is perfect for preparing fruit and vegetable salads.

mango stew

A tasty, healthy and dietary recipe for ‘Mango and tomato stew’.

To prepare it you will need

  • ripe mango – one piece
  • small tomatoes – three pieces
  • ground ginger – 10 grams
  • a garlic clove;
  • shallot, two pieces;
  • wine vinegar – half a cup;
  • sugar, salt, spices.

Peel the fruit from the skin and cut it into small dice. Toast three tablespoons of sugar in a dry skillet until golden brown. Chop the onion and garlic and add the ginger. Add everything to the pan with the sugar and stir. Pour vinegar and a tablespoon of vegetable oil. Stir everything gently.

Add the mango and cook for five minutes. Add the tomatoes and cover the container with a lid. Cook the stew over low heat for about 15 minutes. At the end, add salt and spices to taste. Sprinkle with fresh herbs before serving.

fish fillet with mango

Salmon, tuna, and swordfish make good fish fillets. Wash the fish fillets, dry them with absorbent paper and cook them on the grill or on the grill.

For the garnish, peel a mango and an apple. Cut the fruit into cubes and sprinkle them with lemon. Fry the cubes in the sunflower oil. Place everything on a plate and serve with a glass of white wine.

mango salad

The easiest, fastest and tastiest fruit salad.

  • 100 grams of mango and kiwi;
  • 50 grams of grapefruit and banana;
  • a handful of almonds;
  • tablespoon of yogurt

Peel and cut all the fruit into cubes. Add the nuts and add the yogurt. Mix it all well. The salad is nutritious and summery.

mango dressing

This sauce is perfect for meat dishes. It is easy to prepare and does not require large financial investments.

  • natural honey – a tablespoon
  • olive oil – two tablespoons;
  • grape vinegar – a teaspoon
  • mango – two pieces;
  • salt and spices to taste.

Chop the fruit pulp in a blender. Add the honey and vinegar to the puree and mix well with a spoon. Add salt and spices to taste and mix again. Pour the olive oil into the dough and mix everything in the blender. The resulting sauce should be kept for an hour in the refrigerator before serving.

in cosmetology

Cosmetic companies fell in love with mango for its amazing and useful composition. It is used to make body creams, hair masks, shampoos and gels.

Cosmetic preparations based on mango elixir have positive qualities. Such as

  • hydrate and nourish the skin;
  • fight pigment spots;
  • reaffirm and illuminate the skin
  • help repair damaged skin;
  • Strengthen the structure of hair and nails.

The preparations are suitable for all types of skins. But companies emphasize a series of creams for mature and problematic skin.

The secret of the tropical fruit mask

Mango masks are very good for the skin. Thanks to the high vitamin content of the fruit, the skin is saturated with micro and macro essential nutrients. They hydrate and nourish the skin. The masks normalize the sebaceous function, which is very important for fatty skin. They fight cutaneous problems and heal the skin. The dull skin becomes healthy and fresh.

Mango mask recipes

To give elasticity to your skin and prevent wrinkles, you can prepare a nutritious mask based on this tropical fruit.

To prepare it, mix 5 ml. of mango butter and 10 g. of rice starch. Mix 5 ml. of mango butter, 10 g. of rice starch and 5 ml. of algae extract. Apply the mixture on the face with a brush or a spatula. After 30 minutes, clarify with warm water and apply mint gel.

If your skin is prone to eruptions and grains, you can use a mango antiseptic mask. To do this, you must mix 15 gr. of fruit pulp, 5 ml. of any white wine and 5 gr. of yeast. Apply a thick layer of the mixture in the face and let it act for 20 minutes. Then wash and treat inflammation with a zinc or suede ointment.

A cleaning mask can be used to remove dead cells and oxygenate the skin. Mix 10 grams of mango pulp and two strawberries until you get a homogeneous paste. Add 5 ml. of mint liquid extract. Apply a thick layer on the face without touching the area of the lips and eyelids. After 20-25 minutes, wash your face with chamomile water.

How to keep mangoes?

Mature fruit should not be kept at room temperature for more than two days. The cut fruit begins to blackens rapidly, so it is convenient to spray it with lemon juice to avoid it. Wrap it in transparent film. Keep at a temperature of +3 … +5 degrees for a maximum of 24 hours.

Freezing is a good way to keep large amounts of mature product. To do this, peel the fruit and cut it into dice. Put it in a bag and congratulate it. Manges can freeze up to three months. The useful and gustatory qualities of the fruit will not be diminished.

From all this we can conclude that the king of fruits, the mango, is not only useful but also very tasty. Its pulp can be used as in the preparation of tasty and healthy dishes, as well as to preserve beauty and youth. With the mango you can also prepare winter specialties such as jams, jams and compotes. This exotic fruit can be eaten raw and in a wide variety of delicious dishes.

Add a comment