While mangoes used to be an exotic rarity, sweet tropical fruits can be found in every supermarket throughout the year. With their bright colors and juicy pulp, mangos not only enrich smoothies and desserts, but are also used in cooking - for example in mango chutney or as an ingredient in a Thai curry. But the health value of mango is also impressive: mangoes are rich in beta-carotene and other important vitamins. In your country of origin, India, many fruits are attributed to the fruits.
Calories and nutritional value of mango
A ripe mango tastes wonderfully sweet - so it is hardly surprising that its pulp contains relatively high levels of sugar. For this reason, the tropical fruits are not suitable for weight loss. When it comes to calories, 100 grams of fruit pulp produce just under 60 kilocalories (kcal).
In addition, 100 grams of a fresh mango have the following nutritional value:
- 0.4 grams of fat
- 0.6 grams of protein
- 12.8 grams of carbohydrates (including 12.5 grams of sugar)
- 1.7 grams of fiber
Mangoes consist of over 80 percent water. Dried mango was deprived of water, the remaining ingredients are accordingly higher concentrated. Therefore, dried mango proudly has 290 kilocalories and 62 grams of carbs per 100 grams - of which 60 grams are sugar.
Mango - rich in healthy ingredients
Despite their high sugar content, mangoes are very healthy. Their high health value they owe mainly to their content of vitamins. Because mangoes are full of vitamin C, vitamin E and B vitamins, for example, vitamin B1 and folic acid. Among other things, these vitamins are valuable for the immune system and help to protect the cells from the negative effects of stress.
However, mangoes are especially rich in beta-carotene, the precursor of vitamin A. This vitamin not only plays an important role in the cell renewal of the skin and the body's defenses, but is also needed for the visual process - thus a lack of vitamin A can Lead to night blindness. With three grams of beta-carotene per 100 grams of pulp, mangoes are among the richest carotenes in fruits.
In addition to vitamins, mangos also provide important minerals, such as potassium, magnesium and calcium.
Health effect of mango
Mangoes are a popular ingredient in baby food due to their low acidity. In addition, they are very digestible and can even have a slightly laxative and draining effect. In addition, they should stimulate the metabolism, have an appetite-stimulating effect and prevent infections and colds. Also a positive effect on heart and brain is said to mangos.
But not only the fruit, also the components of the mango trees are attributed a healing effect in India:
- Because of their tannins, the flowers are used inter alia for the treatment of diarrhea and bladder infections.
- Thanks to its active ingredient mangiferin, the bark is used to treat rheumatism and diphtheria. In ground form, it is used to strengthen the stomach, as a remedy for toothache and even to stop internal bleeding.
- The gurgle with a brew of leaves and twigs of the tree to maintain the teeth and gums.
- Applied externally, the tree sap of mango is said to relieve skin fungus diseases.
Beware of allergies
Beware of an allergy to cashews or pistachios: mangos are botanically related to the two stone fruits because they belong to the same plant family.
It can also come with the consumption of mango to a cross allergy with birch pollen or mugwort. The shell plays a role here, as it contains the most allergens.
Tips for buying mango
Because the season of mangos varies according to country of origin, mangoes are usually available year-round. There are many different varieties of mango, which differ in shape, color, size and in the structure of the pulp and taste. For this reason, the color of the shell also says nothing about the ripeness of the fruit.
Nevertheless, it is easy to see whether a mango is ripe: even shortly before maturity, mangoes give off a typical sweetish odor and give way slightly when gently pressed. If a mango is completely ripe, small black dots appear on the bowl.
When shopping, it can be worth spending more money, because good quality has its price with mangoes. While the fruits at some discounters are fibrous and taste rather bland, delicatessen retailers often find high-quality "flight mangoes" that are imported by air and therefore can mature longer on the tree.
Shelf life and storage of mangoes
A ripe mango should be consumed within two days before it becomes too soft and begins to ferment. If you want to buy mangoes in stock, you should therefore resort to hard, unripe fruit. These can ripen at home at room temperature.
If you want to accelerate the ripening process, you can wrap the fruit in newspaper or place it next to an apple. A storage in the refrigerator does not extend the shelf life of the mango, but harms the fruit: At temperatures below 8 ° C, the pulp loses its flavor.
Processing: Peel and cut the mango
Although you can eat the shell of a mango in some varieties - in their countries of origin, this is often common - but it simply does not taste many people. If you want to enjoy the juicy pulp, you must first free the mango from its shell and remove the stuck stone.
For this you peel the mango after washing best with a peeler and cuts them lengthwise with two parallel cuts each side of the core. Then you cut the meat of the center piece of the core and crushed the pieces - depending on the recipe - in strips or cubes.
If the fruit is a bit more mature, you can simply cut the unpeeled mango as described above and then either spoon it out or conjure a "mango hedgehog". To do this, scrape the meat in the two large pieces crosswise to just before the shell, creating a grid pattern. If you invert the mango half, the mango pieces are easy to eat.
Use of mangoes - not only in the kitchen
Mangoes are used in the kitchen in many ways. For example, the fruit is suitable for the following uses:
- in hearty dishes (especially in Indian cuisine), such as tandoori chicken, coconut curry or as a mango chutney to grilled
- in salad, for example with rocket or chicory
- in sweet desserts like sorbet, ice cream, fruit salad or cake
- preserved as jam or compote
- dried as a snack or in cereals
- in drinks, for example as juice or nectar, in cocktails, shakes, lassi or smoothies
The pulp is not all that a mango has to offer. From the seeds of the dried fruit mango seed oil or mango kernel butter is obtained. This vegetable oil is similar to cocoa butter, for example, used for the production of chocolate or margarine.
However, the oil is not only suitable for eating: due to its moisturizing and regenerating effect, mango seed oil is also used in cosmetics such as shampoo, lip balm, soaps or creams. It is also used in medicinal ointments and creams.
Profile of the mango
Originally, the mango comes from India, where you can look back on a long history of mango cultivation. To date, India is the main export country of drupes. But also in many other countries, the mango known as "jelly" is grown, for example in Thailand or Spain.
In this country, only a few of the approximately 1, 000 varieties of mangos that are known in their home country are available. Depending on the variety, the mango is round, oval, heart or kidney-shaped. Their firm shell can be yellow, green or red - the flesh is often yellow or orange. Depending on the variety and the degree of ripeness, the meat is firm or soft, fibrous or free of fibers. It is usually sweet and juicy, and sometimes slightly sour - some people remember the taste of peach.
Inside the mango is a shallow, mostly firm core, which in older varieties is surrounded by an inedible fibrous casing. In newer breeds, this shell is often gone. With a little skill, hobby gardeners from the core of the mango can even breed a mango tree - even if it is unlikely to carry any mango fruits in the local climate.