Articles on mango

Health Benefits of the Majestic Mangoes

Ms. Tehzeeb, Dietitian/Nutritionist
It's the season of Mangoes and how could we possibly miss writing an article about our beloved mangoes?! Read on for a lowdown on this wonderful fruit:Why eat Mangoes?If you REALLY need health-based reasons to eat this yummy fruit, we have some for you below:Mango helps in reducing serum cholesterol levels owing to the fact that it is high in fibre and a rich source of Vitamin C and pectins.Mangoes contain a lot of potassium (168 mg to be precise) which explains its benefits on controlling heart rate and blood pressure.Mango is classified as a low glycemic index (41-60) food. So having them will NOT spike up your sugar levels the way white breads and carbonated beverages would.Have your mangoes without a guilt for beautiful and healthy eyes. One cup of sliced mango equals 25% daily intake of Vitamin AMangoes have twenty-five different carotenoids that help boost the immune system!How to include mangoes in your diet?Fruit by itself: Just slice it and have it. It really is that simple. First thing in the morning or 2-3 hours post lunch to beat the afternoon slumpMango juice: Soothing and refreshing drink and one you should opt for ONLY if eating the whole fruit isn’t an option because in this case, you’d lose out on the fiberMango milkshake: A perfect evening meal OR a traditional aam ka raas with roti at either lunch or dinnerFajeto: Fajeto is a yogurt and mango based curry that is tangy, hot, sweet and simply delicious. Easy to prepare – purée ripe mangoes and simmer it with yogurt and spices and its done! Serve the Fajeto along with roti or rice for a weekend lunch.Aam ka panna: Usually made from unripe (green) mangoes, this is a must try drink. Perfect to sip on mid-morning instead of chai or coffee.Happy eating!PS. Please DO NOT believe baseless rumors about mangoes being ‘fattening’ and ‘high in sugar.’

The Amazing Nutrition of Mangoes

Ms. Swati Kapoor, Dietitian/Nutritionist
Mangoes are one of the most consumed fruits in the world. They are a rich source of antioxidants, contain significant amounts of folate and vitamins A, B-6 and C and should be included in your diet. Although just adding them in your diet will not help you lose weight magically but it will help improve the general nutrition quotient of your diet. The main point to be kept in mind is moderation. To lose weight or be healthy in general, the most important principle is to maintain a balance and eat everything in moderation. Mango nutritional benefits:Mango is rich in iron, people with anaemia are advised to eat this fruit regularly. Menopausal and pregnant women can indulge in mangoes as this will increase their iron levels and calcium at the same time.It is also valuable to combat acidity and poor digestion. Mango is high in antioxidant and low in carbohydrates. Mango contains enzymes that help in breaking down protein. The high fiber content of mango helps in digestion and elimination. It is rich in dietary fibre, vitamins, and minerals.Mango is a rich source of vitamin A (beta-carotene), E and Selenium which help to protect against heart disease and other ailments. Vitamin E is known to be one of the most beneficial vitamins for boosting the sex life. The main reason is because it works to regulate the body’s sex hormones although it is hard to imagine mango being an aphrodisiac, many people believe that this is a great fruit to eat if you want to enhance your sex drive.Green or unripe mango contains a large portion of starch which gradually changes into glucose, sucrose and maltose as the fruit begins to ripe. Green mango is a rich source of pectin which gradually diminishes after the formation of the stone. Unripe mango is sour in taste because of the presence of oxalic, citric, malic and succinic acids.Mangoes are particularly rich in potassium which can help reduce the risk of high blood pressure.Mango can also treat acidity and poor digestion because of an enzyme found in the fruit which soothes the stomach. These enzymes are also said to be partially responsible for feelings of contentment, which is always helpful when trying to maintain a healthy lifestyle.                                                                                                                                                                            Mango nutrients(100 gm of mango contains)Calories: 66 KcalProtein: 7 gmCalcium: 9 mgPhosphorus: 13 mgOne small mango provides a quarter of your recommended daily allowance for vitamin C, nearly two-thirds of your daily quota for vitamin A, good amount of vitamin E and fibre. They also contain vitamin K, phosphorus, calcium, iron and magnesium      Are mangoes fattening?It is a common myth that mangoes are fattening and they should be avoided when you are aiming at weight loss. 1 mango of approximately 200 grams contains only 0.6 gram of fat. The only reason why you may be asked to restrict your mango intake especially when you are aiming for weight loss is that most of the mango preparations are done using a high amount of sugar that leads to weight gain. Alternatively, having mangoes in raw and natural form can minimize the risk of weight gain because mangoes are not fattening in nature if taken in limited quantity.Always have mangoes in your daily diet as this can benefit your health more than your usual no fiber diet. And use healthy preparation methods to relish this fruit without the worry of gaining weight.                                               Healthy mango preparations:Mango shake is one of the most commonly consumed mango preparation in every day routine. But it can also be relished in many other ways to cash on its benefits without worrying about weight gain. You can enjoy your favourite fruit in various forms like raw, shakes, smoothie, and fruit yoghurt.Mango already contains sufficient amount of sugar to make your preparation sweet.So there is no requirement of adding empty calories to your dish which can lead to weight gain.You can make shakes, smoothie, and fruit yoghurt without adding sugar to it.You can make healthy mango preparation at your home only to enjoy the many health benefits of mango.

Do Mangoes Make You Gain Weight?

Ms. Swati Kapoor, Dietitian/Nutritionist
Consuming seasonal fruits has long been associated with the reduced risk of many lifestyle-related health conditions. Mango happens to be a summer speciality and a storehouse of essential nutrients.  But just like everything else, too much of it can reverse its benefits. Eating a single mango is great for health but eating too many can lead to weight gain.Get an information to know how to gain weight?Nutritional informationA medium-sized mango weighs around 200 g and provides 150 kcal combined with 28 g of carbohydrates, protein and negligible amount of fat. Sucrose, the healthy complex carbohydrates available in mangoes is a great source for daily dose of Vitamin A and Vitamin C. The rich content of fibre, magnesium, iron and antioxidants makes mango a nutritious fruit with zero amount of cholesterol. Mango also has a medium glycemic index ranging from 41-60 making them safe enough to eat in moderation.Health benefits of mangoes: Helps in digestion:Mango is rich in fibre and water content, therefore, it may help you in preventing constipation while promoting regularity in digestive tract and keeping it healthy as well. Lowers Cholesterol:Mango is rich in fibre, pectin and vitamin C, which helps in lowering serum cholesterol levels, specifically Low-Density Lipoprotein (LDL) also know as bad cholesterol for the body. Asthma prevention:Studies have shown that people who consume antioxidants and beta-carotene have less probability of developing asthma. Mango contains plenty of beta-carotene. Bone health:1 medium mango contains about 15 mg of vitamin K, which improves calcium absorption and promotes optimal bone health. Eye health:One cup of sliced mango supplies 25 percent of your daily Vitamin A requirement, which promotes good eyesight, prevents night blindness and dry eyes. Boosts immune system:Generous levels of vitamin C and vitamin A in mangoes keep the immune system healthy and strong. Prevents Heart diseases:The fibre, potassium and vitamin content in mangoes keeps heart healthy. 1 cup of sliced mango (100 g) contains 168 mg of potassium with 1 mg of sodium, which makes mangoes good for heart. Prevent cancer:According to a study conducted by the Harvard School of Public Health’s Department of Nutrition, diets rich in beta-carotene and several compounds like quercetin, isoquercitrin, astragalin, fisetin, gallic, etc present in mango and other fruits may also play a protective role against prostate cancer, colon cancer, breast cancer and leukaemia. Good for skin and hair:Mangoes are great for your hair because they contain vitamin A, a nutrient required for serum production that keeps hair moisturised. Vitamin A is also necessary for the growth of body tissues, including skin and hair. Adequate intake of vitamin C, which 1-cup of mango per day can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair.Do mangoes make you gain weight?We have been talking a lot about how mangoes help in weight loss, but we should not forget that mangoes can also lead to weight gain. Consider this; one medium sized mango has approximately 150 calories, which means if you eat two medium sized mangoes you consume approximately 300 calories. In India, people usually like to have mangoes after meals. So, when you add mangoes to your diet it means you are adding calories without substituting them with something else from your diet. These additional calories can lead to weight gain.So, it is always better to have mangoes in place of mid-morning or evening snacks. This way you can enjoy the delicious taste of seasonal fruit without worrying about the additional calories.Some low calorie healthy mango preparations are:Low calorie mango smoothie                         Peel the mango and cut into pieces.Add the mango pieces into the blender and make a smooth paste.Add low fat plain yoghurt and blend together. If it is too runny then you can add more yoghurt to it and blend.Add ice cubes and serve cold.1 cup of mango smoothie gives approximately 150 kcal (without sugar)Low calorie mango yoghurtPeel and chop mango into small pieces.Take fresh low fat yoghurt and blend till it smoothens.Add chopped mangoes and mix well. Your fruit yoghurt is ready.Though it is not required to add sugar into it but if you feel you can add half teaspoon in the yoghurt at the time of blending.1 cup of mango yoghurt gives approximately 150 kcal (without sugar)Low calorie mango shakePeel the mango and cut into pieces.Add the mango pieces into the blender and make smooth paste.Add low fat milk and blend together.Add ice cubes and serve cold.1 glass of mango shake gives approximately 180 kcal (without sugar)So, the next time you think of gorging on yummy mangoes, try these low calorie recipes without worrying about weight gain.

Can You Eat Mangoes and Still Lose Weight?

Dr. Sandeep Jassal, General Physician
As you know, excess of anything is bad , it holds true when it comes to enjoying the ‘King of Fruits- Our very own MANGO’, specially when it comes to weight watchers and diabetics.Mangoes universally are eaten in many forms; ripen as dessert in different forms and unripe mango is consumed in the form of chutneys, pickles or as a flavoring agent. Though mangoes are enriched with phytochemicals and a high dose of nutrients but actually its sweet and addictive taste tempts us to over eat mangoes that has some side effect too.One serving,100 gm fresh mango provides:Calories = 150-200 Total fat = 0.27 grams Sodium = 2mg Potassium = 156 mg Total carbohydrate = 17 grams Dietary fiber = 1.80 gram Protein = 0.5 grams Calcium = 10 mg Magnesium = 9 mg Vitamin A = 765 IU Vitamin C = 27.7 mg Vitamin E = 1.12 mgConventional dietary advice for weight watchers and diabetics puts mangoes in the red list, and this of course has many reasons. The high sugar content of mangoes has a significant impact on body weight, blood sugar and health.It's true that ripe mangoes are high in carbohydrates, sugars and have a high glycemic index. Being one of the most popular fruits worldwide, it provides approximately 80 -100 calories per 100 g (a medium-sized ripe mango would carry about 150-200 calories.And I know, most of you are inquisitive to know whether you can have mangoes fearlessly if you want to lose weight…..!!!!Unfortunately, my answer, being a dietician is ‘No’…Sorry but this is true due to high sugar content, mangoes are high in calories and can cause weight gain.Please don’t lose heart, you can certainly enjoy this addictive fruit but as a part of the calories you need each day, you will not gain weight. But if you eat all your meals and additionally stuff mangoes, then you will gain weight, as one medium sized mango will give you roughly additional 150-200 calories.The important thing is that you need to be within your calorie limit. - If you eat more calories than your daily calorie needs, you will gain weight. - If you don’t go beyond your daily calorie limit, then you will not gain weight. - If you are replacing some of the sinful foods during you sugar cravings, you eat with mangoes, it may help you lose weight.Though mangoes are high in natural sugars, they are laden with calories but they are not bad in nature. We are talking about the excessive eating of mango that often results in weight gain, not if used as a replacement. Being rich source of sugar (fructose), it is considered bad for people on weight loss. So, if you are keen to drop your weight, avoid over eating of mangoes. You must know this, if you are a diabetic or even a pre-diabetic that ripe mangoes are a rich source of sugar so they usually become the reason of steep rise in blood sugar level. All those suffering from diabetes are advised not to eat ripe mangoes.Take home message for all the mango lovers and especially for those who are trying to trim down the waistline and diabeticsMangoes are brilliant source of vitamin C, vitamin A, folate, vitamin B-6 and vitamin K and potassium, copper, calcium and iron. Few healthy ways to eat mangoes include using them in moderation in your milkshakes or smoothies, tossing them into a green salad, grilling them on the barbeque for an amazing dessert or include in the main course such as mango curries.

Which Is the Healthiest Mango Drink?

Ms. Swati Kapoor, Dietitian/Nutritionist
Mango drinks have been a popular form of recreational beverage since forever. The yellow coloured drink stacked up on the shelves of every grocer boasting of all the nutritional values of mango has been quite successful in creating its marked space not only in the markets but also in our homes.Seemingly less harmful than aerated beverages we let ourselves indulge in these as we think at least these drinks are related to fruits and fruits are synonymous to healthy. What is surprising is how less an average person knows about the real health quotient of these mango drinks! Read about the mango fruit nutrition that these drinks miss out on.Thus to make you better informed for your health benefit, we are going to tell you how healthy the available mango drinks are. Most popular mango drink brands are Frooti, Mazaa, Slice, Jumpin.These drinks are not fruit juices; they are fruit drinks which mean they contain fruit pulp (either natural or synthetic), water and sugar. These drinks usually contain way more sugar than the actual fruit. Excess sugar increases our blood sugar level, hence definitely not suitable for consumption by diabetics. Also, this eventually gets stored as excess fat in our cells. The drink also contains a lot of preservatives which are primarily sodium based and excess sodium is really harmful for our body. The nutritional information of the drinks is mentioned in the table below:Nutrition Maaza (100 ml) Frooti (100 ml) Slice (100 ml)Jumpin (100 ml)Calories51 65 63 58Carbohydrates 13.3g 16.2g 16g 14.5gFat0g 0g 0g 0gProteins0g0g0g0gSugar12.8g 13.5g 15g 11.5g As is clear from the data above that these drinks mainly constitute of carbohydrates and sugar, the least sugar content is found in Jumpin which means the calorie count in Jumpin is coming more from carbohydrates which is healthier than from sugar which is unhealthy! Hence, among the four popular mango drinks- Jumpin is the healthiest available mango drink. A close second is Maaza followed by Frooti. Slice is directly at the bottom of the list due to its really high sugar content. Basically, that means that Slice has more added sugar than mango pulp in their drink, whereas Jumpin, Maaza and Fruit have more mango pulp than sugar. The important thing to note is that the tetra packs of these drinks are available in 200ml quantity, hence one pack of Jumpin will ensure you have packed 116 calories and 23g of sugar in your body. Remember excessive sugar in these mango drinks can make you feel bloated as excessive sugar consumption increases water retention in the body.Hence, we hope you understand that being healthiest among its peers doesn’t mean much on the complete health scale as when compared to the whole fruit even the healthiest drink falls short of its health factor. When fruits are made into pulp or juice they lose their important fibers and vitamin content, which sometimes is additionally added in to the finished pack, you can check for the added vitamin content in the nutrition label of the pack to be sure of what all it contains and how much health benefits can be reaped from it.Thus wherever possible eat the whole fruit instead of fruit drinks or juices as only then you will be covering all the health bases which the fruit has to offer.

Wash Vegetables & Fruits, Eat Them Without Rinsing Again With Water.

Dr. Neelam Nath Bhatia, General Physician
Diabetics are aware of benefits of Methi (Fenugreek seeds). It does bring down levels of sugar and cholesterol, how it brings about the change needs to be reviewed and studies need to be done to reassure people about advantages of simple and cheap seeds of Methi which gives Iron and folic acids through its leaves and seeds of this Shrub plant gives plenty of benefits. At the moment the benefits are passed on from people to people through word of mouth.Years ago, a report was published in American Newspapers about a young Indian Girl who proved through a science project at her school that the seeds of Fenugreek can be used to wash vegetables and fruits.Our papers gave just a bit of space in a corner about the award won by this teenager Indian Girl in America. Maybe it was not on par with an Olympic Medal but this Study affects all of us billions in India and others in rest of the world.Do try it at home and see the benefits for yourself.It is known to all of us that Methi seeds are safe Preservatives , the reason they are added to Home Made Pickles made this year last till next year when mangoes will be raw again around April/May.Wash the vegetables and fruits with tap water.Take a broad based vessel and put a liter of water with a spoon of seeds.Soak everything to be eaten raw or just to be peeled near the skin like Cucumbers. Naturally, Coated Fruits like oranges and bananas need no extra cleaning except that eat them just after removing the skin.Fruits like mangoes can also be put in this water with seeds because we like to eat mangoes the Indian way with our hands and infection on the skin can enter our food pipe through nails.Soak salad leaves , raw cabbage ,carrots, radish,tomatoes etc but vegetables which are cooked by sauteing like Bhindi, Karela, lauki, tinda etc get sterilised through fire.Relish raw carrots, radishes, tomatoes and other fruits seen in plenty but only all through during winter months from November to March.Since Methi seeds are Edible, one can pick up the soaked apple/other fruits and vegetables and eat them , use them in making sandwiches & use lots of them so that kids too relish the veggies.The water with seeds can last for 24 hours and next day makes fresh mixture. How long to soak? 2-3 hours are enough.

3 Healthy Dessert Replacement Ideas

Ms. Swati Kapoor, Dietitian/Nutritionist
Desserts often prove to be a major weakness for weight watchers and act as a hindrance in managing a healthy diet. But there can always be a healthier alternative to fat and sugar loaded desserts, something that is equally tasty and satisfying. Here are a few healthy alternatives which will help you manage your diet better.1.Yogurt with fruits:Low fat homemade yogurt with seasonal fruits can be a healthy alternative to ice-creams and high sugar frozen yogurt. This healthy dessert is a blend of protein and carbohydrates; it is also rich in Calcium and phosphorus. The calories in this dessert are approximately 95kcal.2. Fruit Smoothie:It is one of the healthiest dessert options with minimum calories and is satisfying enough to overcome most cravings. There are 130 calories in a cup. It is also a healthy snack option or meal replacement.3. Dark Chocolate:Instead of high calorie rich chocolate cakes and doughnuts, opt for a dark chocolate. It satisfies sweet and chocolate cravings and is also a good source of antioxidants. Studies have also shown that eating a small amount of dark chocolate two or three times a week can help decrease blood pressure. Higher the percentage of cocoa, healthier will be the chocolate. One piece of dark chocolate contains 55 calories as compared to normal chocolate i.e. approximately 160 kcal.So enjoy these healthy desserts in place of calorie rich and sugar loaded desserts. They will help you in controlling weight, managing a healthy diet and satisfy cravings.

A Cup of Yogurt a Day Keeps High Blood Pressure Away

Dr. Sangeeta Malu, Dietitian/Nutritionist
Heard of hypertension? Does it scare you? Indeed the term hypertension can drive anyone to their wits end, but that only happens when it is not understood well. Experts at the esteemed American Heart Association opine hypertension is the result of untreated high blood pressure. The untreated high blood pressure is the reason why the arteries within have scar, and they act as nets that do not allow the impurities to move away while flowing through the bloodstream. Plaque and cholesterol are impurities that are caught in these nets, and this leads to blockages and build-ups that damage the cardio system and up the notch with blood pressure levels too.Results showed that 31 percent of volunteers were less likely to develop high blood pressure when at least 2 percent of their daily caloric intake was yogurt, equivalent to at least one six-ounce cup of low-fat yogurt every three days. Their systolic blood pressure also increased significantly less than those who did not eat yogurt. These findings support a common belief that low-fat dairy products reduce blood pressure.Ways to treat high blood pressure There are many ways your family doctor would suggest that you incorporate to bring about lifestyle changes that would help bring down blood pressure levels- NO SALT Imagine having your favourite meal sans the touch of salt? This could be such a depressing thought, but ask anyone who suffers from high blood pressure and their emotions would be proof enough on the same. However, there are many ways to make your meals yummy too, and this time we would think of a humble cup of yogurt (low-fat) to provide you with a delicious platter and to bring down or manage high blood-pressure levels too.Frequent consumption of yogurt helps manage weight and the BMI of the body, and is known to bring down blood pressure levels too.With a helping of low-fat yogurt in your daily diet, the risks of high blood pressure can be brought down as well. This is because yogurt has plenty of calcium and immense amounts of nutrients that your diet needs.Yogurt has a lot of protein in it, which helps keeps the hunger pangs at bay and you happy and full for a longer period of time. It can also help the body with hydration too, thanks to the abundance of water in it.Snacking on a bowl of yogurt can help bring down the risk of high blood pressure by one-fourth, say experts from AHA.Yogurt smoothies with berries, not only keeps the stomach full and satisfied but the antioxidants found in berries helps prevent signs of early ageing and the water content in yogurt keeps the body hydrated. We hope you now understand the importance of yogurt in your daily diet. Just one bowl a day with your salads or maybe as a delicious smoothie can help a long way!