Mangoes

Food
Mangoes

Did you know that the mango belongs to the same family as cashew nuts and pistachios? The large Anacardiaceae family notably includes trees that grow in the tropics and the mango, native to South-east Asia arrived in Europe at the very beginning of globalization. Today there is a wide range of different varieties of mango grown throughout the tropical regions of the globe thus providing fruit throughout the year. However the African mango varieties, closer to Europe, ripen mainly throughout the winter and spring.

Nutritional information

The mango is the perfect fruit to put a ray of sunshine in your plate through this grey and dreary season. Not just deliciously sweet-tasting, the mango brings with it a multitude of health benefits. Rich in Vitamin C (1) and E, mango boosts your immune system and lifts your spirits. These vitamins help the body defend itself against external infections and oxidative stress. The pulp of the mango also contains a large number of polyphenols (2), making it a precious ally offering protection against certain forms of cancer and limiting the proliferation of free radicals (3) harmful to the body (4). This type of antioxidant also helps eliminate "bad" cholesterol from the blood stream (5).

If you are lucky enough to be able to eat mango regularly, don't hesitate, apart from the pleasure, your skin will thank you! Mango has a detoxifying and regenerating power that particularly benefits the skin and eyes: the flesh is packed with Vitamin A (6), up to 25% of daily intake per 100 g serving. This miracle vitamin also reduces the risk of chronic cell degeneration, such as AMD (7). Like most other fruits and vegetables, mango is rich in soluble fibers that protect not only your digestion, but also for your cardiovascular system. (8)

How to tastes mangoes

Mango is a fruit like any other! Tarts, smoothies, salads, the range of possible sweet or savory recipes is amazing: in certain regions it is even used for delicious spicy sauces. A ripe mango can, of course, be eaten raw with a spoon, but you can also blend it into a smoothie. For even more flavor, add a few drops of coconut milk. In a fruit salad, mix it with lychee and ginger. In the Caribbean, it is served as an appetizer cut into cubes and marinated with fresh garlic and lime. It is also a great accompaniment for seafood such as scallops and prawns.

 

Sources : Whfoods, passeportsanté.
References: (1) Harding AH, Wareham NJ, et al. Plasma vitamin C level, fruit and vegetable consumption, and the risk of new-onset type 2 diabetes mellitus: the European prospective investigation of cancer--Norfolk prospective study. Arch Intern Med 2008;168:1493-9. (2) Singh UP, Singh DP, et al. Characterization of phenolic compounds in some Indian mango cultivars. Int J Food Sci Nutr 2004 March;55(2):163-9. (3)Willcox JK, Ash SL, Catignani GL. Antioxidants and prevention of chronic disease. Crit Rev Food Sci Nutr 2004;44(4):275-95. (4) Noratto GD, Bertoldi MC, et al. Anticarcinogenic effects of polyphenolics from mango (Mangifera indica) varieties. J Agric Food Chem 2010;58:4104-12. (5) Rocha Ribeiro SM, Queiroz JH, et al. Antioxidant in Mango (Mangifera indica L.) Pulp. Plant Foods Hum Nutr 2007 January 23. (6) Chen JP, Tai CY, Chen BH. Improved liquid chromatographic method for determination of carotenoids in Taiwanese mango (Mangifera indica L.). J Chromatogr A 2004 October 29;1054(1-2):261-8. (7) Steinmetz KA, Potter JD. Vegetables, fruit, and cancer prevention: a review. J Am Diet Assoc 1996 October;96(10):1027-39. (8) Coats AJ. The potential role of soluble fibre in the treatment of hypercholesterolaemia. Postgrad Med J 1998 July;74(873):391-4.

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