Mango is considered the king of fruit because it is popular in many parts of the world, including India, Asia and central and South America. Although they are the most popular fruits in the world, they are still regarded as exotic by many Americans. Mango is a real super fruit. Based on its all star nutrition profile and several studies, it reveals its health promoting characteristics. Read on to learn about 14 surprising facts that may drive you crazy about mango.
Credit: Anthony Masterson photography / StockFood / Getty Images related: 10 tips to save money and reduce waste of fruits and vegetables. People who eat mangoes have a healthier diet. Recent studies have shown that eating mangoes can immediately improve your diet. Researchers at Louisiana State University and Baylor School of medicine used national food consumption data from more than 29000 U.S. children and adults to compare the diet and health of those who reported eating mango with those who did not. Their findings, published in the Journal of nutrition and food science, found that adults who like tropical fruits have more key nutrients, such as fiber and potassium, and their overall diet scores higher on the healthy eating index. In addition, adults who eat mango eat less sugar and sodium, are less likely to be overweight, have lower levels of C-reactive protein, an inflammatory substance in the blood that can induce other chronic diseases. It's about how to eat mangoes and four other tricky fruits. Mango is rich in antioxidants. It's a colorful fruit, so it's no surprise that mango is rich in beneficial antioxidants. A study published in the journal plant food and human nutrition measured the antioxidant capacity of four different mangoes. They found that antioxidants were abundant in all tested varieties. Common antioxidants in mango include vitamin C, carotenoids (i.e. α - carotene and β - carotene) and phenolic compounds, such as vanillic acid, gallic acid and mangiferin. All in all, these bioactive compounds exist in mango behavior to provide a greater antioxidant punch. Antioxidants help relieve chronic inflammation, which plays a role in common diseases such as heart disease and type 2 diabetes. Preliminary evidence suggests that these antioxidants may also have anticancer properties. Receive the free weekly health and health newsletter. Meet Francis, harden and Tommy Atkins (they're mangoes! Although there are hundreds of mango varieties in the world, there are usually six different mango varieties in the United States. The atarford variety was launched from March to July. This vibrant yellow mango has a sweet, creamy and smooth, firm pulp without fiber. Francis varieties are available from May to July. You can recognize this rich, spicy and sweet mango with its bright yellow skin and green hints. In spring, bright red (with green and yellow colors) is your best choice. Tommy Atkins is the most common mango variety. March to July is the season, October to January is the season. Mild and sweet, this kind of fish is very delicious. The last two are Keitt (available August September) and Kent (available January March) and Kent (available June August). correlation: mango and black bean sauce formula Advertisements mango is a kind of nutritious fruit. It contains more than 20 different vitamins, minerals, fibers and phytonutrients, which helps to maintain the best function of the whole body process. A cup of mango can provide 100% vitamin C you need every day - a necessary vitamin to strengthen your immune system. Mango is also a good source of vitamin A, it can promote keen vision, folic acid helps support a healthy heart. Don't forget that mango is an excellent source of vitamin B6, which plays an important role in cognitive development. correlation: 10 tips to save money and reduce waste of fruits and vegetables. Mangoes are good for your peepers. Their bright orange or yellow flesh indicates that mangoes are rich in carotenoids, which are good for maintaining healthy vision. In fact, tropical fruits are an excellent source of vitamin A (beta carotene). A mango provides 35% of the daily vitamin a requirement. It also provides alpha carotene and beta cryptoxanthin, two other carotenoids that can also be converted to vitamin A. Vitamin A is essential for healthy vision. It can make your eyes sharper in dim or dark light. It is also important to help prevent dry eyes. Population based studies include beta carotene supplements (and several other nutrients) to help reduce the incidence of age-related eye diseases such as macular degeneration. So far, there have been promising results. β - carotene, as well as other nutrients, such as vitamin C, e and lutein, may remain sensitive to vision as we age. related: sign up to receive the free livestrong.com weekly health and fitness newsletter you can't judge whether mango is mature according to its color, so check the hardness of fruit. The ripe mango will be squeezed slightly. Using the knowledge you gain from picking more common fruits such as peaches and avocados, these fruits will also become softer as they mature. In some cases, you can judge the maturity of mango by its smell, becauseRipe mangoes sometimes have a fruity aroma at the end of the stem. If you come home and find that your mango is harder than expected, just put it on your table. Mango ripens for several days at room temperature. correlation: 16 foods you don't have to always buy organic when cutting mango, the first step is to find the eyes - each mango has an eye, and the seeds are right behind the eyes. Put your mango on the cutting board so that it can look at you. Then, with a sharp knife, cut about a quarter of an inch from the center. Turn the mango around and repeat the same cut on the other side, so you have two mango cheeks. Take a cheek and cut the flesh with a knife (make sure not to cut the skin), forming a parallel spear. Spoon out the spear. Repeat this process with another mango cheek, cutting the flesh but not the peel. You can keep a ripe mango in the refrigerator for 5 days, or dice it and keep it in the refrigerator for 6 months. related: please refer to the photo - how to cut mango and four other difficult fruits when you use mango sauce to strengthen your favorite dishes, life will become more sweet! Try mango salad in fish tacos or other Mexican dishes, grill or roast chicken, or even with your favorite tacos. Tropical mango papaya recipe is a delicious sauce, including mango, papaya, red bell pepper, red onion, Mexican pepper, coriander, cumin, olive oil, lime and salt. for more information: see the full recipe and nutrition details in myplate. Mango can make the smoothie better if you want to add extra nutrition to your favorite smoothie recipe, mango is a good supplement. If you're running out of time, or looking for a nutritious post exercise snack, try Mango Smoothie. Mango and green smoothie (cabbage, spinach, celery) are well matched, adding a little sweetness and creamy texture. Try 3 / 4 cup vanilla almond milk, 1 cup cabbage, 1 ripe banana and 1 / 2 cup frozen mango cubes. Stir well. The result is a delicious milkshake rich in vitamin C, which strengthens the immune system. Advertisements related: please refer to the complete formula and nutrition details in myplate related: please refer to the complete recipe and nutrition details in myplate. Many countries, such as Mexico, Peru and Brazil, grow mangoes. You can also find mango crops in some parts of the United States; however, production is limited to areas such as Florida, California, Puerto Rico and Hawaii, where the climate is conducive to growing this warm weather fruit. Some mango producing countries harvest mangoes at different times of the year, which is good news for mango lovers, because it means you can enjoy mangoes all year round. Whether you need your mango fix in June, December or any month of the year, you can find at least one of the six main varieties. Each variety has a unique flavor and texture, so you can try different flavors and textures all the year round. correlation: 10 tips to save money and waste less fruits and vegetables 3> 13 years old. Mangoes may help strengthen bones when you think about bone health and nutrition, foods with calcium or vitamin D, such as milk and yogurt, may come to mind. But early studies have shown that mango can also make your bones stronger. In a recent animal study at Oklahoma State University, researchers found that low doses of mango seemed to help strengthen the bones of mice fed a high-fat diet. More research is needed to confirm these findings and see if mango can affect human bone health. However, the early research is exciting, and more research is in progress. correlation: 18 fatty foods are good for you. Mango is at least 4000 years old. Mango is an ancient fruit with a long and fascinating history. They are believed to have originated in India and there is evidence that mango trees have been planted and planted in India for at least 4000 years. Buddhist monks sail from India with mangoes to other countries. By the 10th century, mango had extended to the Middle East and even Africa. Later planted in South America, mango was introduced to California in 1880. For centuries, mangoes also taste good. Early mangoes were small, fibrous, and did not have much flesh. Today's mango is bigger, with thicker and sweeter flesh. correlation: modern ancient wisdom related: 20 kinds of food can always buy organic food (even if you have a budget!) credit card: Michael Paul / StockFood / Getty Images Advertisements 1. Mango can help you manage your middle part. It looks more like a rotten dessert than a healthy fruit, but mango is good for your diet. Because they are naturally sweet, eating them can help you eliminate the craving for candy or other sugary foods. A cup of fresh mango contains 100 calories, because the same mango contains 3 grams of filling fiber, you will feel full without calories. In fact, mango contains 83% of body weight. According to the study of Penn State University, eating foods with high water content (low energy density) can help maintain satiety and reduce food consumption. In fact, one of their studies found that eating a piece of fruit before meals can reduce your calorie consumption by 15%. Several other studies have shown that eating a diet rich in low-energy, high-density foods, such as mangoes, is an effective way to lose weight.
5. Mango contains all the vitamin C you need (and 20 other nutrients!)
7. Extrusion test can judge whether mango is mature, not its color
8. To cut properly, find the "eyes" and "cheeks"
9. Mango can make a good sauce
11. Mango is a natural tenderizer. In addition to nutrition and health, mango can also be used as a natural tenderizer, which means that mango is an ideal choice for making meat and poultry marinades. A special enzyme in mango called Papin helps break down connective and fibrous tissue in meat or poultry. Keep in mind that when using acid based sauces (such as those containing Mango), only containers made of glass, ceramics or stainless steel should be used, not aluminum. The chemical reactions that occur when you use aluminum will discolor your food and darken and dent your aluminum containers.
What do you think? Have you ever eaten mango? Do you like it? If so, what's your favorite way to eat? Do you know all the mango facts on our list? Did any of them surprise you? Share your thoughts by leaving comments below.
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