Mango: calorie and nutritional value

The desire of many people to diversify their diet makes all the more popular various exotic plants. Until recently, mango was an example of such absolute exoticism.But to get the maximum benefit, you need to understand the properties of this culture thoroughly.

For the first time, mango entered the list of cultivated plants in India. It was there that several thousand years ago his culinary virtues were appreciated. In the chemical analysis of fruit pulp, it was found that they contain the following elements:

• vitamins C, D, A;
• vitamins B, PP, E, K;
• phosphorus;
• potassium;
• pectin;
• calcium;
• zinc;
• iron;
• manganese;
• a range of organic acids;
• sucrose and several specific substances.

The BJU breakdown shows that per 1 kg of fruit there are 5.1 g of protein, 2.7 g of fat, and also 166 g of carbohydrates. What is important, because the impressive nutritional value is achieved through simple types of carbohydrates. This circumstance makes the mango fruit attractive to those who are prone to overweight and decided to get rid of it. Some even practice a diet with a predominance of mango and milk, which is considered to provide all the needs for carbohydrates and proteins.

Evaluating nutritional value 1 pc. mango, we must not forget that there are hundreds of varieties of this plant, and you should always specify which one they are. Water averages 82% of the mass of fresh fruit. In the process of maturation, the presence of pectin and all organic acids is slightly reduced. And also unripe fruits contain more tannin. The occurrence of minor amounts of sodium and magnesium is noted. Of the organic substances that are also worth paying attention, there are polyphenols and flavonoids.

The calorie content of fresh fruit ranges from 65 to 68 kilocalories per 100 g. Since the average fruit has a mass of 0.35 kg, the total caloric content of the fruit can be estimated at 230–250 kilocalories. Comparison with other fruits (orange, banana and apricot) shows that the mango is much more "vigorous", while the avocado is close to it.

The energy value of mango after drying can grow up to 315 kcal. Therefore, even the use of one thing must be approached more carefully (in all senses). Increasing nutritional value with the same mass is achieved by evaporation of water. But this is only the beginning, because to increase the shelf life and transportation of fruits, processed on an industrial scale, be sure to cover with sugar syrup, various oils and other substances. For canned mango, the nutritional value of edible parts reaches 73 kcal per 100 g.

The glycemic index of mango is 55 conventional units. That is, in the presence of diabetes and even with a tendency to him, the consumption of this fruit is not recommended. But there is a nuance: the leaves of a tropical tree help, on the contrary, to avoid the onset of diabetes and weaken its severity. The use of the decoction of these leaves suspends retinal detachment. The fruits themselves are occasionally allowed (strictly by decision of the attending physician, in small portions, no more than 1 time in 3 days).

General information about the composition, energy value and the use of mango in one of the pathological conditions are valuable, no one doubts that. But you still need to figure out what are the beneficial properties for the organism as a whole and what the harm of the “Indian guest” can be. Fruit contains many useful ingredients, the lack of which adversely affects the livelihoods of people.

Young fruits are saturated with starch, during maturation, it is converted to sucrose, maltose and glucose. Organic acids (citric, succinic, grape, oxalic and malic) are also considered irreplaceable substances. None of them is produced by the human body, and it is extremely valuable in its work.

As a result of laboratory studies, it was found that the extract from mango leaves soothes, suppresses free radicals and enhances immunity. Beauticians have long noticed that products with fruit extract have a good effect on the condition of problem skin. There is a rejuvenating and weak tightening effect on the face. It looks healthier and fresher, suppressed inflammation. Judging by the reviews, the use of creams made with the use of mango also helps to cleanse the pores.

Culinary practice has shown that the flesh of the fruit facilitates the assimilation of difficult, fat-saturated foods. If we talk about the benefits for internal organs, effective prevention of chronic constipation and increased absorption of other proteins are noted. The introduction of mango in the diet helps to improve tone and mood, relieve excessive emotional stress and eliminate stress. As a result of medical research, it became clear that hemoglobin concentration increases under the action of substances contained in the fruit.

An important feature for modern people is the stabilization of the rhythm of cardiac activity and blood pressure. Cases of spasms and accompanying pain become less frequent. The vessels will be more elastic, which invariably improves the quality of work of various organs. Mango is good for those who want to avoid night blindness. The substances contained in it suppress the itching and burning sensation on the surface of the eyes. Of course, all these pathologies should be corrected with the help of the fruit only in addition to the main treatment.

According to some experts, mango suppresses the early stage of development of oncological diseases. There are substances in it that block the flow of blood to the regenerated cells, thereby destroying them. Thanks to leptin, it is possible to cope with abnormal hunger and thereby keep body weight in the allotted framework. It is established that mango has a beneficial effect on people suffering from anemia. Important: suffering from gastritis and ulcers instead of fresh fruit is better to take dried, as in those less irritating fatty acids.

Mango can have a positive effect on the early stage of varicose veins. In childhood, fruit contributes to proper development. It enhances defenses against respiratory diseases. In this case, the introduction of the product into the diet of babies should be done carefully and in smaller doses than in adults. It is recommended to give at first not the fruits themselves, but mousses or mashed potatoes.

It should be borne in mind that in some cases, instead of benefit, mango consumption can cause harm. So, it complicates the purification of the body from the decay products of alcohols. Therefore, on holidays from the fruit should be abandoned. A bad idea would be drinking mango juice the day after the feast.

Violation of this rule threatens the occurrence of gastric gases, can provoke diarrhea or obstruction, pain. In the acute stage of gastritis, mango in any form and quantity is strictly contraindicated, as in chronic pancreatitis. Insufficiently ripe fruits should not be included in the diet of people suffering from gout. Occasionally, personal intolerance is also found. To reduce the risk of allergies, if you wear gloves before cleaning the mango fruit.

You can minimize the risk if you choose the right fruit. Around the stalk should smell like a peach. But the feeling of alcoholic or sour aroma suggests that the product is spoiled and in principle is not suitable for food. When you press on the skin shape should be maintained. The mango, which is crushed at the same time, is stored for an excessively long time and no longer has any special value.

See the following video for the benefits and harms of mango.