Nu­tri­tion­ist AVANTI DESH­PANDE shows us how to en­joy the mango with­out los­ing our health

Sum­mers means mango, mango and health trou­bles if you do not know how to eat it. Ci­tadel colum­nist & nu­tri­tion­ist AVANTI DESH­PANDE tells you how to en­joy the king of fruits with­out los­ing your health.

Citadel - - CONTENTS -

It has fi­nally ar­rived! Yes, I’m talk­ing about king of fruits, mango. When you gorge into that lus­cious rich slice of pure de­li­cious­ness, you know it is the king in­deed. With that suc­cu­lent bite of the mango, also come sev­eral health ben­e­fits, which we might not know. Be­yond its sweet taste, mango also con­tains an abun­dance of vi­ta­mins, min­er­als, and an­tiox­i­dants that as­sure your op­ti­mum health. Here are the many ben­e­fits of man­goes:


In an­cient times, man­goes have been used to soothe the stom­ach. Sim­i­lar to pa­payas, they con­tain cer­tain en­zymes with stom­ach com­fort­ing prop­er­ties. Also, mango is rich in fi­bres, es­pe­cially sol­u­ble fi­bre, so it is good for a healthy di­ges­tive sys­tem and pre­vents con­sti­pa­tion. Fi­bre also keeps us full for long. It keeps our colon clean and al­lows it to work op­ti­mally.


An­tiox­i­dants can fight against free rad­i­cals. Free rad­i­cals are such free flow­ing com­po­nents in the body that can at­tack any healthy cell of the body to sat­isfy their va­lency, be­cause of which many dis­eases like can­cers, di­a­betes, heart dis­eases can oc­cur. Man­goes are rich in vi­ta­min A and C, which are pow­er­ful an­tiox­i­dants. They com­bine with free rad­i­cals and neu­tral­ize them.


Vi­ta­min A from man­goes is known as beta-carotene. It is a pow­er­ful carotenoid that also given the lus­cious yel­low-or­ange colour to the mango. This beta-carotene is con­verted into Vi­ta­min A or retinol in­side our bod­ies. Vi­ta­min A is needed for good eye­sight and vi­sion in dark­ness as well. It is also in­volved in mak­ing of RBCs and haemoglobin struc­ture. Hence, lack of Vi­ta­min A can cause Vi­ta­min A in­duced anaemia. Man­goes are also rich in iron, so they can pro­tect from the dis­ease. Be­tac­arotene helps to en­hance the im­mune sys­tem and make it im­per­vi­ous to bac­te­ria and tox­ins.


Man­goes con­tain pectin, found to de­crease serum cholesterol lev­els. Pectin is a sol­u­ble fi­bre. These mol­e­cules bind with cholesterol mol­e­cules and dis­card them. In a study con­ducted by the Univer­sity of Madras, mangiferin (one

of the pri­mary com­pounds in man­goes) low­ered the cholesterol lev­els in lab rats. It was also found to in­crease the lev­els of HDL (high-den­sity lipopro­tein), the good cholesterol.


Man­goes ef­fec­tively treat acne by open­ing the clogged pores of the skin. Once these pores are opened, acne for­ma­tion will even­tu­ally stop. Un­clog­ging the pores of the skin is the most ef­fec­tive way to elim­i­nate acne. To en­joy this ben­e­fit, there is no need to eat them every day; you need to re­move the pulp and ap­ply it on the skin for around 10 min­utes, then rinse it off.


There are many stud­ies done, which show a strong con­nec­tion be­tween mango con­sump­tion and low risks of GI tract can­cers. Mango con­tains a sol­u­ble fi­bre called pectin, which binds with cholesterol and dis­cards it. This pectin can also help pre­vent prostate can­cer.


Yes, peo­ple with di­a­betes can eat man­goes. Since it’s a de­bat­able is­sue,

there are sev­eral stud­ies done which prove that eat­ing mango can help lower the blood su­gar lev­els and does not spike it up. How­ever, di­a­bet­ics should eat one mango at a time in the day. Eat­ing too much can ob­vi­ously spike the su­gar lev­els, since mango has good amount of nat­u­ral sug­ars. Eat­ing mango leaves have also shown to re­duce the BSL lev­els. One can sim­ply put 8-10 mango leaves in hot wa­ter at bed­time and drink it next morn­ing re­mov­ing the leaves.


Many dis­eases in the body start build­ing up due to its acidic state. It hap­pens when junk food con­sump­tion is high or stress lev­els are high. As man­goes are en­riched with tar­taric and malic acid, and con­tain traces of cit­ric acid, it helps in main­tain­ing the al­kali re­serve of our body. The one thing we also worry about is if the man­goes would be the rea­son for weight gain. But if we are able to con­sume the man­goes in the fol­low­ing man­ner, usu­ally weight gain will not be much of a con­cern: G Have mango on an empty stom­ach as it pro­vides Vi­ta­min C, A and other im­por­tant vi­ta­mins, which can be ab­sorbed more ef­fi­ciently on empty stom­ach. G Rel­ish the mango at the time of break­fast ei­ther as a whole fruit or then mak­ing yummy par­fait. Man­goes will work as a source of carbs, so see that there is some pro­tein food to lower the su­gar spike in the body. So you can team up the mango with nuts, or have aam­ras with a ta­ble­spoon of ghee. Avoid eat­ing man­goes or aam­ras along with or post the meals, e.g. lunch or din­ner. G Rel­ish only one mango per day. Go be­yond only on spe­cial oc­ca­sions and com­bine them with ghee or nuts as mentioned.

Now all of us love mango just to eat by it­self. But many of us don’t know the dif­fer­ent recipes to pre­pare with man­goes other than shakes or ice creams. Here are two in­ter­est­ing recipes us­ing mango in a unique way:

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