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“The king of the fruits," mango fruit is one of the
most popular, nutritionally rich fruits with unique flavor, fragrance,
taste, and heath promoting qualities making it a common ingredient in
new functional foods often labeled “super fruits."
Mango is one of the delicious seasonal fruits grow in the tropics. The
tree is believed to be originating in the sub-Himalayan plains of Indian
subcontinent. Botanically, this exotic fruit belongs within the family
of Anacardiaceae, a family that also includes numerous species of
tropical-fruiting trees in the flowering plants such as cashew,
pistachio,...etc.
Scientific name: Mangifera Indica.
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Mango is a tropical tree cultivated in many regions of India and now
distributed wide across the world in many continents. Usually, fruits
grow at the end of a long, string like stem, with sometimes more than
one fruit to a stem.
Each fruit measures 5 to 15 cms in length and about 4 to 10 cms in
width, and has typical “mango” shape, or sometimes oval or round. Its
weight ranges from 150 gm to around 750 gm. Outer skin is smooth and is
green in un-ripe mangoes but turns into golden yellow, bright, yellow or
orange-red when ripen depending upon the cultivar. Fresh mango season
lasts from April until August.
Mango comes in different shapes and sizes depending upon cultivar types.
Internally, the flesh is juicy, orange-yellow in color with numerous
soft fibrils radiating from its centrally placed flat, oval-shaped stone
(enveloping a single large kidney-shaped seed). Its flavor is pleasant
and rich, and tastes sweet with mild tartness. A high-quality mango
fruit should feature no or very less fiber content and minimal sour
taste. Mango seed (stone) may either has a single embryo, or sometimes
polyembryonic.
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Health benefits of Mangoes
Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and
poly-phenolic flavonoid antioxidant compounds.
According to new research study, mango fruit has been found to protect
against colon, breast, leukemia and prostate cancers. Several trial
studies suggest that polyphenolic anti-oxidant compounds in mango are
known to offer protection against breast and colon cancers.
Mango fruit is an excellent source of Vitamin-A and flavonoids like
beta-carotene, alpha-carotene, and beta-cryptoxanthin. 100 g of fresh
fruit provides 765 mg or 25% of recommended daily levels of vitamin A.
Together; these compounds are known to have antioxidant properties and
are essential for vision. Vitamin A is also required for maintaining
healthy mucus membranes and skin. Consumption of natural fruits rich in
carotenes is known to protect the body from lung and oral cavity
cancers.
Fresh mango is a good source of potassium. 100 g fruit provides 156 mg
of potassium while just 2 mg of sodium. Potassium is an important
component of cell and body fluids that helps controlling heart rate and
blood pressure.
It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and
vitamin-E. Consumption of foods rich in vitamin C helps the body develop
resistance against infectious agents and scavenge harmful oxygen-free
radicals. Vitamin B-6 or pyridoxine is required for GABA hormone
production within the brain. It also controls homocystiene levels within
the blood, which may otherwise be harmful to blood vessels resulting in
CAD and stroke.
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Further, it composes moderate amounts of copper. Copper is a co-factor
for many vital enzymes, including cytochrome c-oxidase and superoxide
dismutase (other minerals function as co-factors for this enzyme are
manganese and zinc). Copper is also required for the production of red
blood cells.
Additionally, mango peel is also rich in phytonutrients, such as the
pigment antioxidants like carotenoids and polyphenols.
Selection and storage
Mangoes are seasonal fruits; fresh mango fruit season begins in the
month of May, when the rich fragrance heralds its arrival.
Mangoes usually harvested while they are green but perfectly mature.
Un-ripe ones are extremely sour in taste. Organic mangoes are left to
ripe on the tree; however, over-ripen fruits fall off from the tree and
be spoiled.
In the store, mangoes come in various sizes and colors; therefore,
select the one based on the serving size and variety of fruit you love
to devour. “Alphanso” variety from India (Maharashtra state) and
“sindhuri" (kesar) varieties from Pakistan are known for their
uniqueness. Totapuri mangoes feature parrot-beak shape tips, smooth
shiny and come in attractive green-yellow or orange colors. Totapuri
types are best eaten raw, or while just short of full-ripe stage. The
pulp features a mix of sweet and tart taste with special mint or
clove-like flavors depending on the cultivars. Several US cultivars such
as Hayden, and hybrids are equally popular.
Choose the ones with intact skin without any bruises or cuts. Unripe
mangoes can be kept at room temperature for few days, and to ripen, keep
them in paper covers. Ripen ones should be stored in the refrigerator
but never below 10° F (50°C). Bring back to normal temperature when the
fruit is to be eaten to get the natural taste and flavor. |
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