Mango – The King of the Fruits

Mango

The reason I chose the mango is because it is not just a juicy stone fruit that belongs to the genus Magifera (they in turn belong the flowering plant family Anacardiaceae), but it is native amongst other countries to my home country Indonesia and we have our own mango trees at my parents place.

 

Origin and Cultivation:

It originates from the Indian subcontinent and Burma. It is today native throughout South and Southeast Asia.

On a commercial basis mangos are today cultivated in a lot of frost-free warmer and subtropical climates. This includes countries like Spain (Andalusia) and the Canaries, the USA (South Florida, California and Hawaii), the Caribbean, Central- and South America, South-, West- and Central Africa, Australia, the Indian Subcontinent (India is the largest producer), China (is the second largest producer) and Southeast Asia.

Mangos on the Tree

Nutrition and Health Benefits:

The mango is rich in pre-biotic dietary fibers, vitamins, minerals and poly-phenolic flavonoid antioxidant compounds. In addition it is very low in saturated fats, cholesterol and sodium. The content of Vitamin A & C is especially high as is the Vitamin B6. One serving covers the recommended daily intake of 44% of Vitamin C, 25% of Vitamin A and 11% of Folate (Folic Acid). Further a 100g of the fruit provides 156mg of Potassium while just 2mg of Sodium. According to studies, regular consumption of natural fruits that are rich in Carotenes (the mango has Beta- and Alpha-Carotenes) have proven to protect from lung and oral cavity cancers. Also the mangos high level in Polyphenolic Anti-Oxidants are known to support protection against breast- and colon cancer.

The main negative consistent of the mango is that it’s calories originate from sugars.

Please see below for a brief diagram on the Nutritional Information:
Amounts per 1 cup, sliced (165g)

Calorie Information
Amounts Per Selected Serving %DV
Calories 107(448 kJ) 5%
From Carbohydrate 101(423 kJ)
From Fat 3.7(15.5 kJ)
From Protein 2.8(11.7 kJ)
From Alcohol 0.0(0.0 kJ)

Carbohydrates
Amounts Per Selected Serving %DV
Total Carbohydrate 28.1g. 9%
Dietary Fiber 3.0g 12%
Starch ~
Sugars 24.4g

Fats & Fatty Acids
Amounts Per Selected Serving %DV
Total Fat 0.4g 1%
Saturated Fat 0.1g 1%
Monounsaturated Fat 0.2g
Polyunsaturated Fat 0.1g
Total trans fatty acids. ~
Total trans-monoenoic fatty acids ~
Total trans-polyenoic fatty acids ~
Total Omega-3 fatty acids 61.1mg
Total Omega-6 fatty acids 23.1mg

Protein & Amino Acids
Amounts Per Selected Serving %DV
Protein 0.8g 2%

Vitamins
Amounts Per Selected Serving %DV
Vitamin A 1262IU 25%
Vitamin C 45.7mg 76%
Vitamin D ~ ~
Vitamin E (Alpha Tocopherol) 1.8mg 9%
Vitamin K 6.9mcg 9%
Thiamin 0.1mg 6%
Riboflavin 0.1mg 6%
Niacin 1.0mg 5%
Vitamin B 60.2mg 11%
Folate 23.1mcg 6%
Vitamin B12 0.0mcg 0%
Pantothenic Acid 0.3mg 3%
Choline 12.5mg
Betaine ~

Minerals
Amounts Per Selected Serving %DV
Calcium 16.5mg 2%
Iron 0.2mg 1%
Magnesium 14.8mg 4%
Phosphorus 18.2mg 2%
Potassium 257mg 7%
Sodium 3.3mg 0%
Zinc 0.1mg 0%
Copper 0.2mg 9%
Manganese 0.0mg 2%
Selenium 1.0mcg 1%
Fluoride ~

Sterols
Amounts Per Selected Serving %DV
Cholesterol 0.0mg 0%
Phytosterols ~

Other
Amounts Per Selected Serving %DV
Alcohol 0.0g
Water 135g
Ash 0.8g
Caffeine 0.0mg
Theobromine 0.0mg

Footnotes for the above provided data:

Source: Nutrient data for this listing was provided by USDA SR-21. Each “~” indicates a missing or incomplete value.

Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.

Consumption:

My favourite way to eat a mango is to peel it and enjoy the fruit, but there are a lot of different recipes and local customs:

– Unripe mango is often eaten with bagoong (especially in the Philippines), fish sauce, or with a dash of salt. They can also be used in chutneys.

– Mango sticky rice is made with glutinous rice and fresh mango. This is a Thai dessert speciality and served warm or at room temperature.

Mango Sticky Rice

– Ripe mangos are often used to make mango juice, smoothies or milkshakes. It can also be used as an addition to shaved ice, pies or any fruit salad.

– Finally there are women that use the mango pulp to make face mask, since it rejuvenates the skin.

I hope I have been able to make you more interested in “my” fruit – Niken Lestari.