57. MANGO

                                                   MANGO

Nutrition in 100 gm
Energy: 70 kcal
Carbohydrates	17 gm
Sugar	14.8 gm
Dietary fibre	1.8 gm
Fat	0.27
Proteins	0.51
Vitamin A equ. Beta-carotene	38 µ gm 445 µ gm
Vit B1 (Thiamin)	0.058
Vit B2 (Riboflavin)	0.057
Vit B3 (Niacin)	0.584 mg
Pantothenic acid (Vit B5)	0.160 mg
Vit B6	0.134 mg
Vit B9 (Folate)	14 µ gm
Vitamin C	27.7 mg
Calcium	10 mg
Iron	0.13 mg
Magnesium	9 mg
Phosphorus	11mg
Potassium	156 mg
Zinc	0.04 mg

Mango is the ‘king of fruits’ and is loved by people of all ages. There are so many varieties of mangoes with different names. Each has a different taste and shape. Ripe mango is yellow in colour and has a single big seed inside. It is eaten raw or in the form of juice. Mango powder called ‘amchur’ is very commonly used. Ripe mango juice is dried and sold. Mango jam, jelli, ice cream, milk shakes, halwa are also famous.

Unripe mango is eaten raw with salt and pepper. It is also used to prepare pickles and curries. A sweet drink called panha is very good for hot summer.

Leaves are use in decorations for weddings and religious functions. Mango seed is used in ayurvedic medicines.

Mango is rich in phytochemicals and nutrients. It is high in prebiotic dietary fibre, vitamin C, polyphenols and carotenoids. It contains antioxidant vitamins A, D & E and essential nutrients like potassium, copper and 17 amino acids. Mango peel has pigment anti oxidants and polyunsaturated acids (ω-3 & ω-6).

Benefits:

1. Weak people: Mango is a very good energy provider for it is rich in carbohydrates.

2. Constipation: Being rich in fibre, mango can be consumed to cure constipation.

3. Diseases: Mango contains flavanoids which protect the immune system of our body.

4. Cancer: Mango is rich in anti-oxidants and hence it reduces the risk of cancer and heart diseases.

5. Diarrhoea: Dried flowers of mango plant are used in the treatment of diarrhoea.

6. Toothbrush: Leaves of mango plant are used to brush teeth.