Mango
The royal vitamin concert
What nutrients and vitamins does the mango contain?
Mangoes are not only tasty, they also have valuable nutritional properties. With about 12 grams of natural fruit sugar per 100 grams, they are a sweet temptation, but as long as you enjoy them in moderation there is no need to worry about blood sugar levels. People with diabetes should, however, monitor their intake.
Apart from their sugar content, mangoes are also rich in important nutrients. In 100 grams of mango there are 0.6 grams of protein, 0.4 grams of fat, 12.8 grams of carbohydrates (of which 12.5 grams are sugar), 1.7 grams of fibre and a total of 60 calories. Additionally, mangoes consist of over 80 percent water and are therefore an excellent source of hydration.
Why is mango so healthy?
The mango is a true vitamin source and therefore extremely healthy. Surprisingly, the small yellow fruit contains more than ten different vitamins. Key vitamins include vitamin A, which protects the eyes and supports the body's mucous membranes, and vitamin B6, which promotes nervous system resilience and immune defences.
Mangoes also contain vitamin B9, which influences protein metabolism and supports the formation of neurotransmitters such as dopamine, thereby affecting mood and well-being. They also contain vitamin C, which strengthens the immune system and may help prevent the formation of carcinogenic substances in the body, as well as vitamin E, which protects cells and slows the ageing process. The vitamin K found in mango also inhibits bone loss and thus helps prevent osteoporosis.
The many vitamins in mangoes strengthen our immune system in various ways. Vitamin A, abundant in mangoes, helps maintain the integrity of cell membranes, particularly in the mucous cells of the respiratory tract, gastrointestinal tract and urinary tract. This strengthens the barrier function against pathogens. Vitamin A also supports immune cell function and plays a major role in antibody formation. Vitamin A works harmoniously with vitamins C and E, with vitamin C supporting immune defence and vitamin E having anti-inflammatory effects. This synergistic action not only promotes general immune function but also the production of antibodies by immune cells.
editorial.facts
- The mango has existed for over 6,000 years and was known in ancient India as the “royal fruit.”
- Mangoes were a symbol of status during the Mughal dynasty. In India, the mango’s place of origin, Mughal rulers highly valued mango trees and planted vast mango orchards as signs of their wealth and status.
- According to the Guinness Book of Records, the heaviest mango ever recorded weighed 3,435 kg and grew in the Philippines.
What other health-promoting compounds are found in mango?
Mangoes contain not only vitamins and minerals but also mangiferin, a polyphenol that acts as an effective radical scavenger. This bioactive plant compound is present in the flesh, seeds, skin and pit, and has antioxidant, anti-inflammatory, analgesic and potentially antibacterial and antiviral properties. Traditionally, mangiferin has been used in alternative remedies to support the management of various conditions such as diabetes, dementia, depression, cardiovascular issues, allergies and cancer.
Wie bevorzugen Sie Mango zu konsumieren?
What benefits does mango have for the skin?
The vitamin A in the fruit promotes cell division, speeds wound healing and protects against free radicals that age the skin. In addition, the vitamin C in mango stimulates collagen production, which keeps the skin smooth and supple. Mango can therefore be a natural addition to skincare products.
How to get the best out of this delicious fruit
- Choose ripe mangoes for the best flavour. Ripe mangoes can be recognised by their slight softness and a sweet, intense aroma.
- Pay attention to colour when selecting mangoes. Although colour varies by variety, a deeper, brighter hue often indicates a riper fruit.
- Store unripe mangoes at room temperature. This allows them to ripen, improving their flavour and sweetness.
- Use a vegetable peeler for peeling. Mangoes have a smooth skin that is easier to remove with a peeler than with a knife.
- Cut along the pit. The pit of a mango is large and flat; cut the flesh into two large halves along the pit to retain as much fruit as possible.
- Watch out for overripe fruit. Such mangoes can ferment and develop an alcoholic or sour taste.
- Use mangoes in salads: their sweet, tropical aroma enhances green salads, grain salads and fruit salads.
- Be aware of possible mango allergies. In particular, the skin contains urushiol, an allergen also found in poison ivy.
- Freeze mangoes to keep them longer. Peeled and cut mangoes can be frozen and later used for smoothies or desserts.
- Use mangoes as a base for marinades. Their natural sugars and acids can serve as a delicate, flavour-enhancing marinade for meat or fish.
Mangoes are much more than just a delicious tropical fruit – they are a real powerhouse for our health. In summary, mangoes not only provide exquisite flavour and versatile culinary uses but are also rich in important nutrients that support health. They make a wonderful addition to a balanced diet and offer many creative preparation options. In this way, the mango combines enjoyment with a true health boost – a fruit that delights the palate while sustainably strengthening body and mind.
