Mango Nutrition

Mango is considered the king of fruits because of its nutrients. Mangoes taste great and are loaded with powerful antioxidants that are beneficial for health problems like heart disease, premature aging and cancer.

1. Eat as a fruit.
2. Great for dessertssuch as mango fruit cream, mango icecream and mango smoothie or mango - milk shake. Mango lassi is a great drink in all seasons.

Ripe mangoes are an excellent source of vitamin A and C, iron, betacarotene and other related carotenoids. Mangoes also contain potassium, vitamin E and are a great source of fiber.

Mangoes are also high in fiber and good for preventing constipation.

Mangoes are high in sugar and must be eaten in moderation, especially by those who are overweight and diabetic.

In Chinese medicine, mangoes are considered sweet and sour with a cooling energy. They are useful for those suffering from anaemia, cough, fever, bleeding gums, nausea and sea sickness.

Nutrition of Mangoes

One medium size mango has the following nutriton values:

Calories - 107, Carbohydrate - 28 g, Protein - 0.84 g, Total Fat - 0.45 g, Fiber - 3 g, Potassium - 300 mg, Magnesium - 18 mg, Calcium - 20 g, Vitamin A - 6425 IU, Vitamin C - 45.7mg, Cholesterol - 0, Saturated fat - 0

How To Use Raw Mangoes (Green mangoes)?

1. Raw Mango: Great for pickles.
2. Drinks - for a cool treat, the mangoes may be pulped and frozen into ice cubes, ready to use in your favourite drinks.

3. How To Use Ripe Mangoes

   Desserts - Ideal for use in juice, smoothies, ice cream, fruit salad, cheesecakes, mousses, puddings, crepes and fruit salads, cocktails and fruit punches.
4. On the side - Tantalise in jams, chutneys, pickles, dips.

Recipe type: Reduced fat, reduced cholesterol and low sugar
Preparation time: 60 minute

Ingredients:

• Evaporated skim milk 400g
• Low fat cream 500g
• Mango, ripe 500g or equivalent pulp/puree
• Raisins (kishmish) 1 Tbsp
• Sugar to taste (see tip below)

Preparation

1. Loosen each mango by pressing with thumb, fingers and palm of both hands. Open mouth and take out the pulp/puree/juice. Keep aside.
2. Beat evaporated milk, cream and raisins in a mixture until thick and fluppy. Add mango pulp/puree/juice and beat for about a minute.
3. Take 6 tea plastic cups (size about 250ml) and pour mango mixture.
4. Cover the cups and freeze.
5. To serve, dip a cup in hot water for a few seconds and invert onto a service plate.
6. Garnish with a cube of mango pulp or with a slice of seasonal fruit.

Tip: Increase the amount of raisins to minimize sugar.

Recipe type: Fat free, cholesterol free
Preparation time: 10 minute

Ingredients:

• Mango ripe, 1 large size or Mango pulp 1 cup
• Skim Yogurt 1 cup
• Water, 2.5 cup
• Crushed ice or ice cubes, 1/4 cup

Preparation

1. Loose mango well by pressing between thumb and fingers. Squeeze the mango to take out pulp. Do not mix water.
2. Blend mango pulp, yogurt and water in a blender until smooth.

Serve with crushed ice or ice cubes or chilled.