Fruits

6 types of Mangoes and their health benefits

The mango is a fruit of Asian origin which was brought to Brazil by Portuguese settlers and here was a perfect fit. Beautiful, fragrant and sweet, it is now a fruit known worldwide

The scientific name of the mango tree, the tree that produces the mango, is Mangifera indica L., from the botanical family Anacardiaceae .Besides being very pleasant to the smell and taste, mango is very nutritious, offering several essential vitamins and minerals for the proper functioning of the body. It can be consumed fresh or used to prepare juices, smoothies, salads and various sweets.

In this article, we will talk about the types of mango most consumed in Brazil, their nutritional composition and the health benefits of mango. We will also answer some very common questions about mango consumption.

MANGO FRUIT: TYPES

Worldwide, there are more than 500 mango varieties. Among the types of mango most sold and consumed in Brazil, we can mention:

  • Sword Sleeve . Type of mango that produces medium fruits, elongated and flattened on the sides, with a very juicy, fibrous and sweet pulp.
  • Carlotinha sleeve . This mango variety is characterized by small fruits (between 5 and 10 centimeters), with little fiber (lint) and a very sweet taste. When ripe, its bark usually has a yellow-orange color.
  • Palmer sleeve . This mango strain has a purplish or red skin. It is very appreciated for having little fiber, having a very sweet flavor and small pits in relation to the size of the fruit.
  • Tommy sleeve . Tommy is the most cultivated mango in Brazil. Its bark varies from orange-yellow to purplish red. It is mildly sweet and has a medium fiber content.
  • Pink Sleeve . As the name implies, it has a pinkish bark. Its fruits are medium or large, with a very fibrous pulp and an intensely sweet flavor, very pleasant on the palate.
  • Mango Haden . The haden mango rind has shades of red, yellow and green. Its pulp is orange, with a fibrous texture and a sweet taste. It presents medium and large sized fruits.

SLEEVE PROPERTIES

Mango is rich in essential nutrients for maintaining health and well-being. We find the following minerals in mango fruit:

  • Calcium.
  • Iron.
  • Copper
  • Magnesium.
  • Selenium.
  • Potassium.
  • Match.
  • Sodium.
  • Zinc.

MANGO VITAMINS

In the sleeve we find the vitamins:

  • THE.
  • B6.
  • B12.
  •  Ç.
  •  AND.
  •  K.

Mango: benefits and harms

MANGO BENEFITS

1.Protects the cardiovascular system –  The large amount of soluble fibers and antioxidants present in the mango contribute to the preservation of the structure and proper functioning of the arteries

2.Helps to reduce cholesterol –  As it is rich in pectin and fiber, consuming mango fruit helps to reduce the so-called “bad cholesterol” (LDL)

3. Acts in cancer prevention –  The antioxidants present in mango help to prevent some types of cancer, such as prostate and colon, as well as leukemia

4. Improves digestion –  Mango contains enzymes that optimize the digestive process

5.More focus and memory –  The high concentration of glutamic acid present in mango helps improve memory and concentration

6.It’s good for eye health –  As a good source of vitamin A, mango consumption helps maintain eye health, preventing night blindness. Not to mention zeaxanthin, a carotenoid present in the fruit that prevents macular degeneration.

7. Strengthens immunity –  As a good source of vitamins A and C, mango helps the immune system to function properly, which is responsible for protecting the body against infections by pathogens.

8.Prevents constipation –  Rich in fiber, mango stimulates good bowel function, prevents constipation.

MANGO HARM

There are no proven health hazards of mango, as long as the fruit is consumed in moderation.

However, diabetics, pregnant women and people with severe gastrointestinal diseases always need medical advice about what foods should or should not be included in the diet.

MANGO FATTENING?

Mango only contributes to body weight gain when consumed in excess. In addition, the caloric value of the fruit varies according to the type of mango consumed, some are more caloric and others less. Due to its numerous health benefits, mango should not be excluded from weight loss diets, the point is to consume it in adequate portions.

Check the caloric value of 3 types of mango (values ​​corresponding to 100 grams of fresh fruit ):

Palmer: 72 calories

Tommy: 51 calories

Haden: 64 calories

DOES MIXING MANGO WITH MILK CAUSE INDIGESTION?

No, consuming mango with milk does not cause indigestion. In fact, the mango smoothie is a tasty and healthy drink, excellent for starting the day or renewing energy in the late afternoon.

MANGO PEEL

To make the most of the benefits of the mango, the ideal is to consume it with the skin (provided that it is properly sanitized before consumption). Mango peel contains high concentrations of:

  • Carotenoids.
  • Polyphenols.
  • Omega 3.
  • Omega-6.
  • Polyunsaturated fatty acids.

Mango peel also helps to burn fat and inhibit the production of fat cells.

BENEFITS OF MANGO IN PREGNANCY

Although there is a myth that pregnant women should not eat mango, in fact this fruit can and should be present in a woman’s diet during pregnancy. Mango fruit is rich in vitamins and minerals, as we have already shown, essential nutrients during pregnancy, which help in the proper formation of the baby and maintenance of the mother’s health.

In addition, the large amount of fiber that the mango contains helps to prevent constipation, a very common problem during pregnancy.

It is clear that consumption should be done in moderation and we must remember that any doubts about what foods to eat or not should be clarified with the doctor who monitors the pregnant woman. Women suffering from gestational diabetes should not consume mango.

BENEFITS OF GREEN MANGO

There is no consensus among health and nutrition professionals about the health benefits of green mango. Although there is no scientific proof of such effects, it is believed that consuming green mango can be effective in treating gastrointestinal problems such as diarrhea and nausea.

Since mango contains much more vitamin C when it is still green, its consumption helps to strengthen the body’s immunity, protect the cardiovascular system and prevent scurvy.

BENEFITS OF MANGO FOR HAIR

The consumption of mango brings benefits to the health of the body as a whole, which is also reflected in the health of the hair, which becomes stronger, more resistant and shiny.

But it is also possible to enjoy the benefits of mango for hair using it in the preparation of homemade masks and conditioners. Check out 2 mango recipes to apply to hair.

Mango and yogurt mask for dry hair.

Ingredients: 1 medium ripe mango and 1 pot of unflavored natural yoghurt.

How to prepare the mask: peel the mango and remove all its pulp. Beat in a blender with the unflavored natural yoghurt, until it forms a smooth cream. Use the mask immediately after preparation.

How to use: wash your hair twice with the shampoo of your choice. Remove excess water with a towel and apply the entire mask along the length and ends, massaging lock by lock. Leave it on for 20 minutes and rinse your hair with cold water, until all the mask is removed.

Homemade mango hair cream.

Ingredients: 1 large ripe mango and 1 tablespoon of coconut oil.

Method of preparation: peel the mango and remove its pulp. Beat the mango pulp quickly in a blender and add the coconut oil, beating again.

How to use: apply to already washed hair, still damp, in lengths and ends. Leave to act for 20 minutes and rinse with cold water until all the cream is removed.

MANGO JUICE

A refreshing and practical way to consume the mango is through the juices. And it is not even necessary to add sugar, as the mango when ripe has a very sweet taste. Although mango juice has less fiber than fresh fruit, it preserves most of its nutrients, as it is consumed immediately after preparation.

Check out two sensational mango juice recipes.

Mango juice with mint

The ingredients of this refreshing juice are: the pulp of 1 Tommy mango well ripe, 1 cup (200 ml) of water or coconut water and 4 mint leaves. Just mix everything in a blender and that’s it!

mango juice with orange

To prepare this juice recipe, the ingredients are: 1 ripe mango (can be tommy, palmer or rose type) and 1 glass of natural orange juice (250 ml). Whisk in a blender and consume immediately, to make better use of the vitamins in mango and orange.

As we have seen throughout this article, with so many nutritional properties and health benefits, in addition to the incomparable flavor and aroma, it is no wonder that the mango received the title of “Queen of Fruits”.

Despite its Asian origin, manga is now part of Brazilian culture, with leafy mango trees illustrating many people’s books, stories and sweet childhood memories.

Related articles:

Benefits and Properties of Manga Rosa

Benefits and Properties of Manga Palmer

Benefits and Properties of Sleeve Sword

Tommy Mango Benefits and Properties

Benefits and Properties of Manga Haden

Benefits and Properties of Manga Carlotinha

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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