What is a mango?

In this brief guide, we are going to answer the question” What is a mango? ” with an in-depth analysis of the health benefits of mango and its shelf life.

What is a mango?

Mangoes are known as sweet, creamy fruits. They have many health benefits. Mangoes are very popular around the whole world.

The mango is known as tropical stone fruit. Mango belongs to the drupe family. Mango has a fleshy outer section. This fleshy section surrounds a shell or pit. This pit contains a seed.

There are many different kinds of mango. Their color, shape, flavor, and seed size vary. The skin color of mango can be green, red, yellow, or orange. The inner flesh of the mango is mostly golden yellow.

Health benefits of mango:

  1. Packed with nutrients:

Many people love mango due to its nutritional benefits.

One cup of fresh mango provides

  • Calories: 99
  • Protein: 1.4 grams
  • Carbs: 24.7 grams
  • Fat: 0.6 grams
  • Fiber: 2.6 grams
  • Sugar: 22.5 grams
  • Vitamin C: 67% of the DV
  • Copper: 20% of the DV
  • Folate: 18% of the DV
  • Vitamin B6: 12% of the DV
  • Vitamin A: 10% of the DV
  • Vitamin E: 10% of the DV
  • Vitamin K: 6% of the DV
  • Niacin: 7% of the DV
  • Potassium: 6% of the DV
  • Riboflavin: 5% of the DV
  • Magnesium: 4% of the DV
  • Thiamine: 4% of the DV
  1. Low in calories

Mango is low in calories.

Dried mango is still rich in nutrients. It contains vitamins, minerals, and antioxidants. But it should be consumed in moderation due to its high-calorie density and sugar content.

  1. May help prevents diabetes:

Fresh mango has high contents of natural sugar as compared with other fresh fruits. Fresh mango contains over 22 grams per cup of sugar.

If you eat too much at one time, mango has the potential to cause a spike in your blood sugar levels.

  1. High in healthy plant compounds:

Mango contains polyphenols. Polyphenols are plant compounds that act as antioxidants to protect your body.

This fruit has over a dozen different types of healthy plant compounds in its flesh, peel, and even seed kernel. These include 

  • Mangiferin 
  • Catechins 
  • Anthocyanins 
  • gallic acid 
  • Kaempferol 
  • Rhamnetin 
  • Benzoic  acid
  1. Contains immune-boosting nutrients:

A good source of immune-boosting nutrients is mango.

Mango contains those nutrients that may also support immunity, including 

  • Copper 
  • Folate 
  • Vitamin  E
  • Several  B vitamins
  1. Supports heart health:

Mango contains those nutrients that support a healthy heart.

Mango contains magnesium and potassium. These nutrients help you to maintain a healthy blood flow. These nutrients also help your blood vessels to relax. They also promote lower blood pressure levels.

Mango contains super antioxidant mangiferin and also appears to be good for heart health.

  1. May improve digestive health:

Mango also helps you to improve your digestive health.

Mango contains a group of digestive enzymes called amylases. Digestive enzymes break down large food molecules into smaller molecules. Your body can absorb these small molecules easily.

Mango contains plenty of water and dietary fiber. These fibers may help with digestive issues like constipation and diarrhea.

  1. Lower your risk of certain cancers:

Mango has high contents of polyphenols. These polyphenols have anticancer properties.

Polyphenols can help you to protect against a harmful process called oxidative stress, which is linked to many types of cancer.

Here, you can find more about the health benefits of mango.

How to cook with mango?

You should wash, dry, and peel before eating. To remove the peel, use a peeler or a sharp paring knife. 

If you have to remove the pit, then find roughly where it is located. Cut down the length of the fruit as the length of the cut fruit should be close to the pit. Try to cut fruit without including any hard, stringy parts. Turn the mango and repeat this. Cut away sections until all of the edible fruit is removed. Because the flesh of the mango clings to the hairy pit. Try to slice and eat the fresh mango or prepare as the recipe is called.

Alternatively, you can cube the mango. Cut sections of the mango along with the pit before peeling it.

How to store mango?

Keep an unripe mango at room temperature. Keep it to ripen. The ripening process of mango can take several days. If you want to ripen the fruit faster, then store it in a brown paper bag on the counter. You can store whole ripe mango in the fridge for a few days before use.

A mango that is cut, will last for a few days in an airtight container in the fridge. Frozen mango can have a shelf life of up to six months if kept frozen in a sealed bag. You should keep dried mango in a dry, dark place and it will last up to three months.

Conclusion: 

In this brief guide, we answered the question” What is a mango? ” with an in-depth analysis of the health benefits of mango.

Citations:

https://www.healthline.com/nutrition/mango#10.-Versatile-and-easy-to-add-to-your-diet

https://www.healthline.com/nutrition/mango#3.-May-help-prevent-diabetes

https://www.medicalnewstoday.com/articles/275921

https://www.thespruceeats.com/mango-recipes-and-tips-3058206

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.