In India the mango is known as the ‘king of the fruits’. The fruit, and its tree and leaves, are symbols of prosperity, good luck and love.
There is also a lot to love nutrients. Mangos are rich in vitamin C and potassium. And they freeze well, making them a smoothie not all year round.
This is what about their health characteristics, along with delicious recipes New York Times Cooking.
They are a lot of sugar – but it is not like eating a cookie.
Half of a peeled mango contains approximately 23 grams of sugar, That is more than twice what you get in a typical chocolate cookie bought in the store.
But the natural sugar in mangoes does not spike your blood glucose like the added sugar in cookies, said Jessica Higgins, a dietician in the lifestyle medicine program at NYC Health + Hospitals Woodhull. That’s because your body the fiber In a mango to gain access to the sugar of the fruit. This takes time, which gives your body the chance to gradually process the glucose. In a cookie, she said, the refined sugar is immediately available, so it can cause a peak.
Half of a mango has about 10 percent of your daily fiber needs, said Stephanie Rogus, a university teacher and specialist in expansion of food at Texas A & M University. Mangos are not as much fiber as fruit like apples Or pears – partly because we usually do not eat the fibrous mango -skin – but they still cross the “good source of fiber” threshold, Dr. Rogus.
After delaying your digestion, the fiber in mangos can help your Blood cholesterol under control and support the Good bacteria in your intestinessaid Maya Vadiveloo, a dietician and associate professor of food at the University of Rhode Island.
Their vitamin C values are there with citrus fruits.
Half of a mango contains 61 grams of vitamin C, similar to what you would get from half of one navel orange or one grapefruit.
Beyond the known of Vitamin C Immune reinforcement propertiesIt can also help your body Absorb iron From vegetable food, Dr. said Vadiveloo.
The iron in foods such as leafy vegetables and beans is not as easily accessible as the iron that you get from eating animal products, she said. Linking these foods with vitamin C-rich foods such as Mango can help convert the iron into a more usable form.
Their potassium can help to lower your blood pressure.
Bananas are perhaps the most famous potassium -rich tropical fruit, but mangos are not that far behind. Half of a mango contains 282 milligrams; A medium -sized banana has 422.
Potassium can help to prevent the risk of heart disease that is accompanied by consuming too much sodium, said Mrs. Higgins. Excess sodium can cause your body to maintain liquid, which can increase your blood pressure. High blood pressure can be done over time Increase your risk For heart attacks and strokes. Potassium helps to balance the liquid levels of your body, she said, so it can help to reduce your blood pressure.
What is the best way to eat Mango?
Try it frozen.
If a mature mango is nowhere to be found, Dr. guessed Vadiveloo to buy frozen chunks. As long as the frozen species contains no added sugar, it is just as nutritious as fresh mango, she said.
Do not overdo it on the dried mango.
Half a cup Dried mango Contains 255 calories and 53 grams of sugar – much more than the 50 calories and 11 grams of sugar that you would get from the same amount of fresh fruit.
“If we remove all the water, we concentrate the sugars and the calorie-containing macronutrients,” said Mrs. Higgins. “That’s a pretty big difference.”
Use your thumb to assess maturity.
Mrs. Higgins advised to use what they called the “Press method” to select a perfectly ripe mango. When you gently press your thumb into the fruit, you have to give yourself a little bit.
Here are some new ways to enjoy that perfect mango, NYT Cooking.
In this view of a classic Mexican street feeding snack, Mango is sprinkled with a mix of ground chili, lime peel and salt to bring its pair to the peak.
Recipe: Mango with chili lime salt
This refreshing South -Asian drink combines ripe, sweet mango with yogurt and milk (or water). Topping with pistachio nuts, almonds and cardamom is optional – and delicious.
Recipe: Mango lassi
The poke bowl duo of chopped fish and rice can take on endless additives. Here Mango gives the savory meal a dose of juicy sharpness.
Recipe: Poke
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