Mango (Fruit): Nutritional Properties, Role in the Diet and How to Eat by R.Borgacci

What's this

What is mango?

Mango is the common name of a tropical fruit and of the Indian plant that produces it (Genus Mangifera ); the most widespread species is undoubtedly the M. indica, also known as common mango or Indian mango.

Note : of the Anacardiacee botanical family, the mango tree is related to the cashew tree, the plant that produces the cashews - oilseeds commonly used as dried fruit.

The mango could be framed both in the penultimate and in the last fundamental group of foods - fruits and vegetables rich in vitamin A and fruits and vegetables rich in vitamin C. Note : it should be emphasized that the level of ascorbic acid (vit C) seems higher than the content of vitamin A equivalents (RAE) - consisting of beta carotene and zeaxanthin lutein. It is also a nutritional source of water, fructose, dietary fiber and minerals - especially potassium; it has a medium-high caloric intake - similar to that of our autumn fruits such as persimmons, grapes, pomegranate juice, mandarins etc.

In the Italian diet, mango plays the same role as all the other sweet and acidulous fleshy fruits. It has no contraindications for healthy subjects, but it can give rise to allergic hypersensitivity reactions of both metabolic and dermatological type - see below. It should be taken with caution in cases of severe obesity, type 2 diabetes mellitus and hypertriglyceridemia.

Mango has a sweet, slightly acid taste and organoleptic and taste characteristics - taste and aroma - absolutely unmistakable. Shape, color, texture of the peel and pulp can change a lot depending on the variety and especially the species - which can come from crops located in different places around the world.

In our country, mango is consumed mainly raw and fresh, or in the form of fruit juice, centrifuged, extracted; in the culinary field, it can be an ingredient for desserts, ice creams and granitas. Abroad instead, where it is part of the local gastronomic tradition, mango is also eaten cooked and in many recipes.

Etymology

Mango is a Tamil term that comes from "māṅgai" or "mankay". The first European translation was in Italian and dates back to 1510 at the hands of "Ludovico di Varthema". Beginning in the 17th century, the term "mango" began to acquire the meaning of "pickled / pickled" preservation or in any case "in a can", because during long naval journeys - given the absence of refrigeration techniques - the fruit was manipulated to increase its shelf life.

Nutritional Properties

Nutritional properties of mango

Raw mango brings a medium-high energy value, consisting mainly of soluble carbohydrates, followed by low amounts of proteins and lipids (fructose). The glucides are made of fructose, the peptides have a low biological value - that is, they do not contain all the essential amino acids in the right proportions and quantities compared to the human protein model - and among the fatty acids a small amount of essential fatty acids of the omega group is appreciable 3 and omega 6.

Water is abundant and the fiber is remarkable. Lactose and gluten are absent. The level of histamine is not known. The amino acid phenylalanine is very scarce, as are the purines - but, as we shall see below, this does not mean that it lends itself to the diet against hyperuricemia.

Mango is rich in vitamins, among which ascorbic acid (vitamin C), beta carotene and lutein zeaxanthin (retinol equivalents or RAE, provitamin A) stand out. Mango is rich in polyphenols - quercetin, gallic acid, caffeic acid, catechins, kaempferol, mangiferin, tannins and xanthones.

The mineral profile, on the other hand, is less rich and, with the exception of a good supply of potassium, does not reveal any content worthy of note.

* Approximate percentage for the "US recommendations for adults".

Diet

Role of mango in the diet

Mango lends itself to most dietary regimens, with few exceptions related to forms of allergic hypersensitivity and to certain metabolic or overweight pathologies.

Mango does not lend itself to being consumed frequently or in considerable portions in the case of obesity, type 2 diabetes mellitus and hypertriglyceridemia. It does not seem to have direct contraindications for primary arterial hypertension and hypercholesterolemia, but it must be taken into consideration that these are closely related to severe overweight. It is to be avoided, if not in very small quantities, in the diet for hyperuricemia; in fact, the excess of fructose tends to decrease the excretion of uric acid with the urine, favoring its accumulation in the blood and increasing the possibility of gouty and calculous attacks (lithiasis) in the bile.

Mango is considered harmless for: celiac disease, lactose intolerance and phenylketonuria. Due to the lack of detailed information, in case of severe intolerance to histamine, it is better to avoid it, especially in large portions.

The allergy, or rather allergies, to the fruit and to the plant seems to be quite widespread. People with adverse reactions to ivy - active ingredient: urushiol - and to oak are potentially at risk of "systemic" allergy. Moreover, the peel of the fruit can trigger, in a category of hypersensitive subjects, allergic dermatitis that affect: lips, gums and tongue. The unripe mango and the one preserved instead - even with peel - tend to be harmless. The agent responsible for this reaction is a group of oils including (from English): mangiferen, resinous acid, mangiferic acid and mangiferol.

deepening

Potentially uncomfortable elements for hypersensitives are not only present in the skin of the fruit, but also in the bark and leaves of the plant. Upon contact, the reactions described may also affect the skin of the body and the mucous membranes of the eyes; the smoke emanating from the burning of mango wood can be just as harmful.

Very rich in water and potassium, mango contributes to maintaining a state of hydration - precarious especially in sportsmen and the elderly; potassium - with its alkalizing and essential constituent for neuromuscular transmission - is also useful in the treatment of primary arterial hypertension. It is also rich in soluble fiber and can increase the feeling of fullness. Note : bearing in mind that fructose, on the other hand, does not effectively stimulate the sense of satiety as other simple carbohydrates - for example glucose. Furthermore, soluble fibers act positively on the metabolism:

• Regulating nutritional absorption - reduction of the glycemic index (even if, given the sugar load, this assumes a secondary metabolic importance)
• Reducing the uptake of fats like cholesterol.

They also cleanse the intestinal lumen and prevent constipation, therefore also the relative complications - hemorrhoids, anal fissures, diverticulosis, diverticulitis, anal prolapse, certain forms of cancer etc. It should also be remembered that the fibers, particularly the soluble ones, are also excellent prebiotics and effectively nourish the bacterial flora of the colon.

The good content of vitamin C, equivalent retinol and mango polyphenols helps to protect the body from oxidative stress. Furthermore, ascorbic acid is crucial to the synthesis of collagen - a widespread protein in the human body - it plays an important role in the functioning of the immune system and beyond. Provitamin A, as a retinol precursor, is necessary for the functioning of vision, reproduction, cell differentiation, etc.

The nutraceutical potential of mango is still the subject of scientific research. A work by Australian Health and Medical Research Congress in Melbourne has shown that some compounds in the peel of mango:

• They help fight diseases like type 2 diabetes mellitus and hypercholesterolemia
• They tend to prevent some forms of cancer
• They have positive and inhibitory effects on skin neoplasms and prostatic hypertrophy; we speak of the triterpene of the mango (lupeolo).

The average recommended portion of mango is approximately 150-200 g (about 90-120 kcal).

Kitchen

How do you eat mango in Italy?

In Italy, ripe mango is eaten fresh, with or without peel - also depending on the variety or species - alone or in association with other fruits and ingredients. From the mango it is possible to extract the juice, by centrifugation or extraction, or a puree through the blender. Therefore it is often also used for the formulation of ice creams, granitas, soft drinks, sweets and desserts of various types.

How to eat mango abroad?

Abroad, the unripe cooked mango is an ingredient widely used for some side dishes, for the "chutneys" - spicy and dense vegetable sauces - and can also be preserved pickled. Ripe and raw, it is excellent with chilli or soy sauce. A refreshing mango-based drink known as "panha" is known. Mango jelly or cooked mango are used in the formulation of dishes based on "dhal" - lentil soup - often in association with green chillies. In Asia, "mango lassi", a sauce made from ripe mango, fat milk - a kind of milk cream - and sugar is quite common; "amras" is the name of a thick mango juice, with sugar and milk, to be served with rice or bread. From the ripe mango an excellent jam is produced, the "mangada". Some use mango in the curry formulation. The "andhra aavakaaya" is a sour sauce made from raw unripe mango mixed with chilli powder, fenugreek seeds, mustard powder, salt and peanut oil. The "gujaratis" - Indian ethnic group - use the mango to make the "chunda" - finely cut mango preserve. The mango split in two also lends itself to cooking on the grill, while through a knife processing it takes on a characteristic shape of small rectangles. The unripe mango preserved, as well as in a jar - in oil, in vinegar, in spirit - can be found dried and powdered, called "amchur". The ripe fruits, on the other hand, go to make bars of dried fruit similar to those made with guava - another exotic fruit. Dehydrated mango can enrich breakfast foods like muesli and oats. In the Philippines, unripe mango is consumed with "bagoong", a fish sauce. Also the "mangorind" - slices of dried ripe mango sometimes in combination with tamarind seeds - is a very popular commercial product throughout Asia. Mango is widely used in the production of fruit juices, nectar, flavorings, ice cream and sorbets, granitas, cakes, etc.

Description

Short description of the mango

The common mango has an almost spherical shape, slightly elongated but usually irregular. It reaches a considerable weight, on average between 300 and 500 g, which however can reach the kilogram.

The Indian mango has a peel (exocarp) that is not too thick, smooth, dark yellow, orange or reddish - green from unripe - other varieties are covered with down, or can be more leathery. The pulp (mesocarp) has a yellow-orange color and vaguely resembles, also for the consistency - only slightly more compact but not crunchy - than that of a peach; the consistency varies greatly depending on the state of preservation. In the center it houses a flattened and elongated seed, which does not easily separate from the surrounding edible portion.

The flavor and aroma of the mango are absolutely characteristic; the taste is basically sweet, with secondary acidulous notes.

Description of the mango plant

Mango trees are long-lived and large; they can live up to 300 years exceeding abundantly 30 m of height, the circumference of the trunk reaches 10 m and the roots penetrate up to 6 m in the subsoil.

The mango plant is an evergreen, with leaves ranging from pink-orange to dark green and glossy. The flowers are small, white and with five petals; give off a lily fragrance; they evolve into slightly different fruits between Species and varieties - the maturation of those produced by Indian mango takes several months.

Botany

Brief notes on botany

Mango trees belong to the botanical family of Anacardiacee and Genus Mangifera ; the best known, commercialized and widespread is undoubtedly the Specie indica ( Mangifera indica L.).

Mango production

It seems that the common mango is native to southern Asia, from which it was then exported to many tropical areas of the planet; other Mango species (such as M. foetida or "horse mango") require exclusively localized cultivation. Mango is still produced mostly in India, China and Africa; there is no shortage of small plots in the areas of Andalusia (Spain), the Canary Islands (Spain), California (North America), Central America and South America. Some varieties of common mango are the fruit of the graft with different species, such as the Cuban one.

Curiosity

Mango is a typical fruit of India, Pakistan and the Philippines, while in Bangladesh it is even considered "the national tree"; in different cultures, mango fruits and leaves are used for decorative purposes for parties, weddings and other religious ceremonies.

Bibliography

• D. Balasubramanian (14 December 2006). " Mango skin is to be eaten, not discarded ". The Hindu. Retrieved 4 September 2013.
• Chaturvedi PK, Bhui K, Shukla Y (2008). " Lupeol: connotations for chemoprevention ". Cancer Lett 263 (1): 1–13. doi: 10.1016 / j.canlet.2008.01.047. PMID 18359153.
• Prasad S, Kalra N, Singh M, Shukla Y (2008). " Protective effects of lupeol and mango extract against androgen induced oxidative stress in Swiss albino mice " (PDF). Asian J Androl 10 (2): 313–8. doi: 10.1111 / j.1745-7262.2008.00313.x. PMID 18097535.
• Nigam N, Prasad S, Shukla Y (2007). " Preventive effects of lupeol on DMBA induced DNA alkylation damage in mouse skin ". Food Chem Toxicol 45 (11): 2331–5. doi: 10.1016 / j.fct.2007.06.002. PMID 17637493.