Mango: how it looks and how to consume it

Native to East India, mango is a very ancient fruit. In fact, traces of its cultivation dating back to 2000 BC have been found, while its arrival in Europe is due to the Portuguese around the sixteenth century. In North Africa, however, this fruit was already present from the tenth century.

Mango can be consumed in various ways. It can be peeled or consumed with the peel, although as you will see in the previous paragraphs consuming the mango with the peel could trigger allergic episodes.

A ripe mango has asoft texture to the touchand asaggy skinwhen pressured by the fingers. If, on the contrary, it is hard to the touch, it is good to wait at least3/4 daysbefore consuming it. It is a fruit that does not require storage in the refrigerator. On the contrary, it is recommended to store it atroom temperatureso as not to make it loseits nutritional properties.

Mango: nutritional properties and calories

With about53 calories per 100g, mango has a fairly low calorie intake.

Mango is very richin fiberandwater, but also has high levels of vitamins such as:

• Vitamin E ;
• Pyridoxine;
• Vitamin K ;
• Vitamin A ;
• Vitamin C ;

Among the minerals and antioxidant substances that are most abundant in mango are:

• Manganese;
• Potassium;
• Copper;
• Sulfur;
• Iron;
• Magnesium;
• Gallic acid;
• Zeaxanthin;
• Lutein;
• Quercetin;
• Lupeolo;

Most of these antioxidants are contained in the peel of the fruit. Mango also has higher levels ofβ-caroteneas the level of ripeness increases. For Vitamin C, however, the exact opposite applies, ergo a fruit that has not yet reached full maturity has higher levels of this vitamin.

Mango: what health benefits?

Regular intake of this fruit brings numerous benefits to the body, starting with the help in maintaining one’s weighttags. In fact, numerous studies have established that the fibers contained in mangoes stimulatethe sense of satiety, thus leading to a reduction in calorie intake during the day. Furthermore, according toa study , the fruit peel and pulp extracts influence adipogenesis, inhibiting the formation of new fat cells.

Vitamins E, C and A improve the quality of the Tanand their intake is highly recommended in the summer for those who want to show off a golden complexion. Vitamin A also has a strongantioxidant action and helps improve visiontags. As far as Vitamin B6 is concerned, the latter is related to the proper functioning of brain activity and also improvesMood .

The numerous minerals present in the portions of this fruit have numerous beneficial effects on the body. Magnesium , for example, regulates blood pressure and strengthens bones and teeth, while potassium increases sodium excretion and helps in case of hypertension.

An aspect not to be underestimated concerns the anticancer action of some nutrients. For example, several studies have underlined the role played by thelupeol contained in the mango in preventing the onset of pancreatic, colon, prostate, breast and lung cancer.

Given its large fiber intake, mango is also a fruit renowned for its laxative and diuretic properties .

Contraindications on consumption

The consumption of Unripe Mangoes is highly discouraged due to some side effectsthat may arise. In fact, episodes of gastrointestinal disorders arising following the consumption of unripe mango have been observed, such as:

• Irritations of the oropharynx and esophagus ;
• Abdominal colic ;
• Digestive problems ;

Fortunately, these are not side effects capable of causing significant damage to the body. Given the large fiber intake of the fruit, its excessive consumption could then cause diarrhea or episodes of colitistags. It has also been proven that themangopeel could trigger mild allergic reactionsin those who already suffer from an ivy allergy. Among the disturbances are:

• Allergic dermatitis ;
• Irritation of the mucous membranes of the mouth ;
• Eye irritation ( in case of contact );

Mango consumption should be moderate if you suffer fromdiabetes, as it has high sugar levels. Beyond what is often thought, this fruit is not contraindicated forpregnantwomen and only the normal washing and disinfection precautions used for fruits and vegetables should be taken in case you are not immune to toxoplasmosis.