Mango

Mango, denoted by its scientific name Mangifera indica (MI), is a tropical fruit in the Mangifera genus with about 30 species of trees. This plant belongs to the group of flowering plants in the order Sapindales. It has been part of Ayurveda and other native medication systems for over three thousand five hundred BC due to various medicinal values. This cross between a melon and a citrus fruit is used mainly in warm climates, is very sweet, and is eaten by millions of people all over the globe.

The fruit, seeds, bark, or leaves of mangrove trees have been used in traditional medicine for different ailments. Some of the diseases involved asthma, diarrhoea, dysentery, high blood pressure, rheumatism, among others. Mango is also used as a refreshing fruit as ripe mangoes are said to be refreshing and mango juice is tonic. This is owed to the fact that the tree’s bark has a tonic property on the mucous membrane, while the seeds and leaves may be used for managing asthma and throat infections. Further, it bears tannins for producing dyes and gum suitable for treating scabies and cracked skin.

Source of Mango

Mango (Mangifera indica) originally comes from tropical Asia and has been grown in the Indian subcontinent for more than 4000 years. Today, it is widely found in tropical regions around the world.

The mango, or Mangifera indica, has many cultural names. In Sanskrit, it is known as Amrah, Madhuulii, Madhuula, and Madhuulaka. In English, it is simply called Mango, while in Hindi it is known as Aam. In French, mango is Mangot, Mangue, or Manguier. In Portuguese, it's Manga or Mangueira. Dutch speakers call it Manja. In Tamil, it is Ambiram, Mambazham, Mambalam, and Mangai. In Punjabi, it is called Amb or Wawashi, and in Gujarati, it is known as Ambo or Keri. Kashmiri uses the term Amb. In Malayalam, the mango is Amram, Choothaphalam, Manga, Manpalam, or Mavu. Lastly, Marathi terms for mango are Amchur and Amba. They reflect its cultural importance and popularity.

The nutritional value of mango (Mangifera indica) includes: Here is the tabular data for the nutritional content of mango:

Mangoes, the "king of fruits," have significant health benefits. This tropical fruit is packed with vitamins, antioxidants, and fibre. It boosts immunity, aids digestion, and supports heart health. It also helps skin glow. Here are the health benefits of mango:

1. Anorexia  

Mangoes are believed to act as a natural sensory stimulant due to their sweet taste and fragrance, which may enhance mood and stimulate appetite, making them potentially beneficial for individuals dealing with anorexia. Their bright colour, juicy texture, and the possibility of promoting pleasant scents in the body might encourage food consumption and support digestion. This combination of appealing taste and sensory stimulation could make mangoes an enjoyable and beneficial fruit for those with diminished appetites. Also, mangoes contain essential vitamins and minerals, including vitamin A, C, and folate, enhancing general body health and energy. They eliminate cravings since they are natural sugars that add value to the meals, making it more nutritious.

2. Weight Gain  

Does mango increase weight? Indeed, mangoes are rich in calories and natural sugars, making them a nutritious option for individuals looking to gain weight healthily. One small mango offers about 150 calories, making it the perfect fruit to help rejuvenate a person’s energy reserve. Incorporating mangoes into smoothies or combining them with nutrient-dense foods can help individuals meet caloric requirements while maintaining overall nutritional balance. Also, the fibre content in the fruit helps digestion to prevent healthful weight gain from being undesirable fats. Hence, this proves to be one of the other essential mango benefits.

3. Male Sexual Dysfunction  

Mangoes are rich in vitamin E, which may help improve your male sexual health. For example, vitamin E is well-known in hormone and fertility regulation. Mangoes containing antioxidants such as beta-carotene and flavonoids help improve blood circulation, which can, in turn, prove beneficial for sexual health. Improvements in sexual performance may be related to overall mango shake benefits such as mood and energy improvement.

4. Diarrhoea  

Ripe mangoes offer hydration and flavoured cues to calm rumbling stomachs, especially if they contain all the nutrients the body needs to fight off diarrhea. The soluble fibre in mangoes aids in regulating bowel movements and supports digestive health. When prepared as juice, unripe mangoes can be an astringent for diarrhoea and reduce intestinal inflammation. Mangoes also help to maintain electrolyte balance and are a wholesome food during an episode of diarrhoea, which is among the positive mango benefits you can make use of during diarrhoea.

5. Wound  

Mangoes contain vitamins and antioxidants that can help with wound healing and skin health. Collagen synthesis is ruled by vitamin C, which is needed for skin repair. Mangoes are known to have anti-inflammatory properties, which help to reduce redness and swelling in wounds. A plus is also that consuming mango regularly can bolster the body’s immune response, further aiding in faster healing from cuts and scrapes and skin regeneration; this is one of the most impressive mango benefits.

6. Acne  

The other top mango benefits include the fact that it is rich in vitamin A and vitamin C and can be good for skin health. The Vitamin A in your diet helps regulate the skin cell production process, helping prevent the clogged pores that can cause acne. Mangoes are rich in antioxidants that will fight oxidative stress, and thus, the inflammation is linked to acne, while Vitamin C helps with collagen formation and skin repair. Apart from benefiting your skin, you can also apply mango pulp topically, as it provides moisturising benefits and a more transparent and healthier complexion. 

Mango has several health advantages but must be taken to minimise side effects. Remember these crucial precautions:

• Allergic Reactions: Some people may be allergic to mangoes, especially those sensitive to urushiol, the chemical in poison ivy. Symptoms can range from minor skin rashes and itching to more serious ones, such as swelling or breathing problems. If you know you're allergic to poison ivy or related plants, advice would be to play it a bit safe with eating mango.
• Digestive Issues: Eating too many mangoes causes digestive problems, like diarrhoea or stomach cramps. It's especially important if you're someone who is sensitive to stomach issues or has a pre-existing digestive condition.
• Interactions with Medications: Certain medications, especially those needing liver processing, have been known to be less effective in people who have been eating mango. If you are taking medications and plan on eating mango regularly it's a good idea to check with a healthcare professional.
• High Sugar Content: Mangoes are high in sugar, which can be a concern for people with diabetes or individuals who are counting net carbs. Mangoes are rather tasty—as long as you do not overdo it, and should be enjoyed as part of a balanced diet.​
• Pesticide Residues: Mangoes, like many fruits, carry pesticide residues. Just washing mangoes can help reduce exposure to these chemicals.

Mangifera indica, or mango, is not only a delicious fruit but has a plethora of uses both internally to support health and externally to maintain beauty, thanks to its rich nutritional profile and bioactive compounds. Here are some ways to use mango effectively:

1. Fresh Mango:
   • Peel, slice, and enjoy mangoes as a refreshing snack.
   • Add mango slices to fruit salads for a sweet and tropical flavour boost.
2. Smoothies and Juices:
   • Blend mango with yoghurt or milk to make a creamy smoothie.
   • Puree mango with other fruits for a vibrant, tropical juice.
   • A mango shake made with milk is delicious and healthy. It contains vitamins A, C, and D. The calcium in it hydrates and supports bone health.
3. Mango Salsa:
   • Dice mango and mix with onions, tomatoes, cilantro, and lime juice for a zesty salsa.
   • Use mango salsa for grilled fish, chicken, or tacos.
4. Desserts:
   • Make mango sorbet, ice cream, or mousse for a refreshing dessert.
   • Layer mango slices with whipped cream or yoghurt for a quick parfait.
5. Salads:
   • Add mango cubes to green salads with avocado, spinach, and nuts.
   • Make a tropical salad. Combine mango with pineapple, papaya, and lime dressing.
6. Savoury Dishes:
   • Incorporate mango into stir-fry recipes with chicken or shrimp to add a naturally sweet and tangy flavor.
   • Use mango in curries or chutneys to add a natural sweetness and tang.
7. Dried Mango:
   • Enjoy dried mango slices as a portable and convenient snack.
   • Chop dried mango and add it to trail mix or oatmeal for extra flavour.
8. Mango Puree or Pulp:
   • Use mango puree as a topping for pancakes, waffles, or yoghurt.
   • Mix mango pulp into sauces or marinades for a fruity twist.

Eat mangoes in moderation. This lets you enjoy their taste and nutrients as part of a balanced diet. Adjust portions to align with individual dietary requirements, calorie goals, and health conditions.

• Daily Serving Size: A standard serving is one cup of sliced mango, about 165 grams. It provides essential vitamins and nutrients with low sugar.
• For General Health: Eat one to two cups of fresh mango daily. It provides health benefits, like vitamin C and fibre. They help keep you healthy.
• For Diabetics or Those Watching Sugar: Mango has natural sugars. So, limit intake to half a cup per serving. Pair it with high-protein or high-fibre foods. They help regulate blood sugar.
• For Weight Management: Limit to one serving (one cup or less) daily. This will keep your calories in check while you enjoy mango's nutrition.
• For Digestive Benefits: Eating a cup of mango daily can aid digestion due to its fibre. But, too much can cause discomfort.

Always consult a healthcare provider for personalised recommendations, especially when using supplements.

• Mangoes are rich in vitamins A and C and in fibre. They are a great addition to a balanced diet.
• Supports Immunity: Mangoes, high in vitamin C, boost immunity. They protect against common illnesses.
• Aids Digestion: Mangoes' fibre helps digestion and prevents constipation.
• Antioxidants in mangoes support skin health. They boost collagen and protect against UV damage.
• Mangoes are versatile and delicious. They can be enjoyed fresh, dried, in smoothies, salads, or savoury dishes. This makes them easy to add to meals.
• May Help Regulate Blood Sugar: Mangoes are sweet but have a low glycemic index. In moderation, they can fit a balanced diet. This includes those monitoring blood sugar.
• Heart Health: Mangoes are high in potassium and magnesium. They help regulate blood pressure, which benefits heart health.

Conclusion

Mangoes are not only delicious but also incredibly nutritious, offering a wide range of health benefits. From supporting digestion and immunity to helping with conditions like anorexia, diarrhoea, and even skin problems such as acne, mangoes prove to be a valuable addition to a healthy diet. Their natural sugars, vitamins, and antioxidants make them suitable for both internal wellness and external care. However, moderation is key to avoiding potential side effects. By enjoying mangoes wisely, you can make the most of this tropical fruit’s benefits and add variety, flavour, and nourishment to your daily meals.