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A Delicious Summer Delicacy of Bengal - Mango


Mangoes are often referred to to as the the 'king of the fruits' , and it's not hard to see why . With their sweet taste, incomparable flavour and health properties, they bring a slice of sunshine two plates across the world. Sun's scorching heat lead to health issues such as dehydration, heat stroke and much more. When it’s too hot, fruits and juices keep us hydrated and that is what we want to consume all day. Absorbing life with fresh juicy fruit is one of the main pleasures that make life worth living. One amazing fruit is mango. The foreplay that loosens up the pulp inside, the careful incision at the top that allows access without a juice overrun, and then the sustained act of sucking every bit of juice from the helpless peel. Senses detach themselves from the body and attach themselves to the mango. The world momentarily rests in our mouths as we slurp, suck and slaver at the rapidly disappearing pulp. There is no better way to eat this kind of mango, there is no more delicate, dignified and modest way to approach almost any kind of refinement, because the only way to enjoy mango is messily.


Genetic analysis and comparisons of modern mangoes and Paleocene mango fossils found near Damalgiri, Meghalaya shows that the origin of the mango species was in the Indian subcontinent much before joining of the tectonic plates of the Indian and Asian continents, some 60 million years ago. Mangoes were grown in India about the year 2000 BCE. Now, mangoes can be found all over the world.

Packed With Nutrients

Mango is low in calories but full of nutrients.

One cup (165 grams) of sliced mango provides:

  • Calories: 99

  • Protein: 1.4 grams

  • Carbs: 24.7 grams

  • Fat: 0.6 grams

  • Dietary fiber: 2.6 grams

  • Vitamin C: 67% of the Reference Daily Intake (RDI)

  • Copper: 20% of the RDI

  • Folate: 18% of the RDI

  • Vitamin B6: 11.6% of the RDI

  • Vitamin A: 10% of the RDI

  • Vitamin E: 9.7% of the RDI

  • Vitamin B5: 6.5% of the RDI

  • Vitamin K: 6% of the RDI

  • Niacin: 7% of the RDI

  • Potassium: 6% of the RDI

  • Riboflavin: 5% of the RDI

  • Manganese: 4.5% of the RDI

  • Thiamine: 4% of the RDI

  • Magnesium: 4% of the RDI

It also contains small amounts of phosphorus, pantothenic acid, calcium, selenium and iron.

Health Benefits of Mango

Cancer Prevention: Mango has the potential to fight cancer. Mangiferin, a xanthonoid is found in mangoes. Mangiferin has anti-inflammatory properties. These structures protect the body against the lungs, brain, chest, cervix, and prostate cancer, as well as leukemia.

High in Antioxidants: Mango is high in polyphenols - plant nutrients that act as antioxidants. It contains more than a dozen different types, including mangiferin, catechins, anthocyanins, quercetin, kaempferol, rhamnetin, benzoic acid and many more. Antioxidants are important as they protect our cells from serious free radicals. Free radicals are highly effective compounds that can bind and damage cells. Studies have linked, significant free radicals with symptoms of aging and chronic diseases. Among polyphenols, mangiferin has found great interest and is sometimes called "super antioxidant" because of its high potency.

Ideal for Diabetics: Mango has a low glycemic index (about 50). Mango’s dietary fiber also helps control blood sugar levels which means it lowers blood sugar. This prevents sudden spikes in blood sugar levels, which helps diabetics.. Mangiferin in mangoes also has a strong anti-diabetic effect. But it should be consumed in moderation .

Good for digestion: Mangoes are rich in amylase, which contributes to the breakdown of large food molecules, thus improving their absorption. Mangoes, so they are amazingly digestible. Also, the fiber content of food in the container helps to cleanse our intestines.

Immunity booster: Mango also contains a good amount of Vitamin C which is good for our immune system. They help fight various diseases and infections by producing more fighter cells- WBCs (White Blood Cells). Mango is a good source of nutrients. One cup (165 grams) of mango provides 10% of your daily needs for vitamin A. Vitamin A is essential for a healthy immune system, as it helps fight infections. Lack of adequate vitamin A is associated with an increased risk of infection. In addition, the same amount of mango provides about three quarters of your daily need for vitamin C. Mangoes also contain folate, vitamin K, vitamin E and B vitamins, which also help the immune system.

Fighting against Bad Cholesterol And Heart Disease: Mango is known to lower cholesterol levels (LDL-Low Density Lipoprotein) in the body, due to its high dietary fiber and vitamin C. They are rich in pectin, a fiber that lowers serum LDL levels cholesterol. LDL causes the formation of plaques in the blood vessels. Thus, mangoes show a protective effect on our heart. Mango contains nutrients that support a healthy heart. For example, it provides magnesium and potassium, which helps keep our heart and blood vessels relaxed, and lowers blood pressure. Mango also contains a unique antioxidant called mangiferin. Animal studies have found that mangiferin can protect heart cells against inflammation, oxidative stress and apoptosis (controlled cell death).

Good for Our Eyes: The antioxidants, lutein and zeaxanthin present in mangoes are known to prevent eye damage. They also act as a natural sun protection for the eyes, preventing blue light from entering our eyes. Mango is also rich in beta-carotene which helps to produce Vitamin A. Vitamin A is known to enhance the health of our eyes, thus improving our vision. It also helps prevent and treat night blindness.

Reduce Aging: Mangoes are rich in polyphenols that act as powerful antioxidants. Mangiferin in mango is also an active antioxidant. Antioxidants protect our body from free radical damage, thus showing anti-aging effects.

Ideal for Our Skin and Hair: Eating mangoes in moderation is the key to bright skin and bouncy hair. Vitamin C in mangoes helps fight acne and removes pores.

Mango also protects our skin from the harmful effects of ultraviolet radiation, thus providing some protection from the sun's natural rays. Vitamin A in mangoes also responsible for good skin and hair.


The second most controversial topic in India, after politics, is mango. Every summer, the right camps begin their campaigns, and as is common today, things quickly go downhill by name. Surprisingly, for a short time in the summer, mangoes were another popular fruit. Fruit baskets, lined with straw, would come in and out of the house, and gradually they matured into a delicious one. Mango is often added to foods and beverages to enhance the natural flavor, making it a favorite with juices, smoothies, ice cream or pies. Now a consumer favorite, mango ingredients can also bring an unusual flavor to delicious ingredients, such as luxury black chocolate with mango and coconut, mango and almond bars - or cranberry and mango chutney. The mangoes (or any of their varieties) lay dormant in anticipation of the attack, and life lived in a delightful climate of distended stomachs and mango-smeared mouths.


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