Monday, September 7, 2015

আম / Mango
The mango is a juicy stone fruit (drupe) belonging to the genus Mangifera, consisting of numerous tropical fruiting trees, cultivated mostly for edible fruit. The majority of these species are found in nature as wild mangoes. They all belong to the flowering
plant family Anacardiaceae. The mango is native to South Asia, from where it has been distributed worldwide to become one of the most cultivated fruits in the tropics.
Is Mango good for you?
Mango has a lot of vitamins and nutrients that help the body feel fuller. Also, the fibrous fruit boosts the digestive function of the body by burning additional calories, helping in weight loss. Not only the fruit but the leaves of mangoes are healthy too.
Are mangoes good for weight loss?
We have been talking a lot about how mangoes help in weight loss, but we should not forget that mangoes can also lead to weight gain. Consider this; one medium sized mango has approximately 150 calories, which means if you eat two medium sized mangoes you consume approximately 300 calories.
How many calories are there in a mango?
It is true that mangoes are high in natural sugars containing about 31 grams per mango, however, mangoes do not affect your sugar level like many other fruits with high natural sugar content. Mangoes are also very low in calories, as they possess an average of 110 calories each.
How many servings are in a mango?

One cup of sliced mango (equal to two servings of fruit) has only 110 calories and is naturally free of fat, cholesterol and sodium. Mangos are a good source of dietary fiber with one cup of sliced mango providing 3 grams.
Do mangoes make you gain weight?
Mangoes are fat-free, cholesterol-free and salt-free. There is only 1% fat, 0% cholesterol and 0% sodium in 1 mango. Mangoes do not make you fat even if you eat them every day. For example, if you incorporate three mangoes (400 calories) as part of the calories you need each day, you will not gain weight.
What is in mango?
Nutritional breakdown of mangoes. One cup of diced mango contains 100 calories, 1 gram protein, 0.5 grams fat, 25 grams of carbohydrate (23 grams of sugar and 3 grams of fiber), 100% of the daily need for vitamin C, 35% for vitamin A, 20% of folate, 10% of vitamin B-6 and 8% of vitamin K and potassium.
Is a mango acidic?
To maintain a diet low in citric acid, avoid all citrus fruits -- lemons, oranges and limes, for example -- as well as most berries, canned tomatoes and wine. Some fruits, such as peaches and fresh tomatoes, contain lower levels of citric acid; bananas, coconuts, mangoes and avocados are a few that contain none at all.
Is the skin of a mango good for you?

While mango skin is edible, please note that it can cause an allergic reaction in some people. Known as “mango itch” in Hawaii, the sap of the mango tree and mango skin contain urushiol, the same compound responsible for the itchy skin rash seen in poison ivy and poison oak.
How many grams are in a mango?
Fructose, or fruit sugar, makes up 35 percent of the total sugar content in mangos – 3.9 grams per 1/2 cup. You'll also get about 1.7 grams of glucose from 1/2 cup of mango cubes, accounting for the remaining 15 percent of sugar.
Is it bad to eat too many mangoes?
They are laden with calories but they are not bad in nature. We are here talking about the excessive eating of mango that often results in weight gain. Being a rich source of sugar, it is considered bad for people on weight loss. So, if you are keen to maintain your waist line, avoid over eating of mangoes.
What counts as a serving of fruit?
Vegetables: 1 cup of raw leafy vegetables (about the size of a small fist), 1/2 cup of other vegetables or 1/2 cup of vegetable juice. Fruits: 1 medium fruit (medium is defined as the size of a baseball); 1/2 cup chopped, cooked or canned fruit; or 1/2 cup juice.
Is Mango a super food?

Mangoes are Super foods! Mangoes are loaded with nutritional benefits. They include fiber, potassium, Vitamins A, C, and E, healthy enzymes and antioxidants. Studies show that mangoes are helpful in aiding digestion, maintaining a healthy blood pressure and heart rate, and lowering bad cholesterol levels.
Is Mangoes actually contain compounds that mimic estrogen, and the fruit has an aphrodisiac effect for men and women. Avocado: Mayans and Aztecs believed in the power of avocados to increase libido, and the fruit is still used today as a natural cure for erectile dysfunction. a mango an aphrodisiac?
How many varieties of mangoes are there in the world?
Over 400 varieties of mangoes are known, many of which ripen in summer, while some give double crop. The fruit takes three to six months to ripen. The ripe fruit varies in size and color.
Is Mango good for a pregnant woman?
Yes, you can eat mangoes while you're pregnant. Mangoes are rich in iron, vitamin C, vitamin A, vitamin B6, potassium and folic acid which are all vital nutrients for your pregnancy. They are also rich in fibre, which can help prevent constipation and are a good source of energy and antioxidants.
How many carbs are in a mango?
Neither one of these have an impact on blood sugar levels, so they do not get counted. They are often referred to as non-impact carbs. A serving of mango contains 28 grams of carbs and 3 grams of fiber. This means it has 25 grams of net carbs.

Why the mango is called the king of fruits?
Mango being cheap and with easy availibilty is consumed by almost entire India. So not beacuse of its neutrious advantages (many fruits have more than Mango) but beacuse of its easy availibity and delicious taste it is very famous among people hence called as the king of fruits.
Mango fruit -fresh,
Nutrition Value per 100 g
(Source: USDA National Nutrient data base)

Principle        Nutrient Value        Percentage of RDA
Energy                       70 Kcal                      3.5%

Carbohydrates        17 g                13%
Protein                      0.5 g               1%
Total Fat                    0.27 g                        1%
Cholesterol               0 mg               0%
Dietary Fiber            1.80 g                        4.5%
Vitamins                   
Folates                       14 µg             3.5%
Niacin                        0.584 mg      3.5%
Pantothenic acid    0.160 mg      1%
Pyridoxine (vit B-6)            0.134 mg      10%
Riboflavin                 0.057 mg      4%
Thiamin                     0.058 mg      5%
Vitamin C                  27.7 mg        46%
Vitamin A                  765 IU           25.5%
Vitamin E                  1.12 mg        7.5%
Vitamin K                  4.2 µg                        3.5%

Electrolytes             
Sodium                      2 mg               0%
Potassium                 156 mg          3%
Minerals                   
Calcium                     10 mg                        1%
Copper                      0.110 mg      12%
Iron                            0.13 mg        1.5%
Magnesium              9 mg               2%
Manganese              0.027 mg      1%

Zinc                            0.04 mg        0%
Phyto-nutrients                 
Carotene-ß               445 µg           --
Carotene-a               17 µg             --
Crypto-xanthin-ß    11 µg             --
Lutein-zeaxanthin  0 µg                --
Lycopene                  0 µg                --
Health Benefits
1.  Prevents Cancer:
Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.
2.  Lowers Cholesterol:
The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff).
3.  Clears the Skin:
Can be used both internally and externally for the skin. Mangos help clear clogged pores and eliminate pimples.
4.  Improves Eye Health:
One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
5.  Alkalizes the Whole Body:
The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body.
6. May Help with Diabetes:

Mango leaves help normalize insulin levels in the blood. The traditional home remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning. Mango fruit also has a relatively low glycemic index (41-60) so moderate quantities will not spike your sugar levels.
7. Promotes Healthy Sex:
Mangos are a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (from whole foods) does help.
8. Improves Digestion:
Papayas are not the only fruit that contain enzymes for breaking down protein. There are several fruits, including mangoes, which have this healthful quality. The fiber in mangos also helps digestion and elimination.
9. Helps Fight Heat Stroke:
Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm from overheating. From an ayurvedic viewpoint, the reason people often get diuretic and exhausted when visiting equatorial climates is because the strong “sun energy” is burning up your body, particularly the muscles. The kidneys then become overloaded with the toxins from this process.
10. Boosts the Immune System:
The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong.
Preparation and serving method

Wash mangoes in cold running water in order to remove dust/dirt and any surface chemical residue. Mop dry its outer skin using a soft cloth. Mango fruit should be eaten all alone without any seasonings/additions to experience its rich flavor.
Cut the fruit lengthwise into three pieces in such a way that the middle portion consists of husky seed. Then, slice through the skin to separate the skin from the pulp. Chop pulp into desired sections. Alternatively, using a sharp knife, cut through the flesh on either side of the central seed (stone). This way, you get two big haves of a mango fruit and a central stone portion. Then, take one-half and score the flesh in a horizontal and vertical pattern taking care not to cut deep
through skin.
-         Mango fruit can be enjoyed all alone without any seasonings/additions.
-         Fresh mango cubes are a great addition to fruit salads.
-         Mango juice with ice cubes is a popular, delicious drink.
-         Mango fruit juice blended with milk as "mango-milk shake." Mango fruit is also used to prepare jam, jelly, ice cream and in sweet-candy industries.
-         Unripe, raw, green mango has been in use in the preparation of pickles, jam (marmalade), and chutney in the Asian countries.
What goes good with a mango?

Mangoes go well with bananas, the combination of these two flavours work especially well together in a smoothie. Mangoes also go well with jalapeno's, coconut, cream, ginger, lemon and lime, red onions, legumes, fish, duck, orange, pineapple, pork, rum, and sugar.
How do you make a smoothie?
Every smoothie you make follows the same basic steps.
Add liquid ingredients first. This can be water, milk, yogurt, or fruit juice. ...
Add a frozen ingredient. This can be ice, juice, or frozen fruit.
Add fresh ingredients. This can be fresh or canned fruit or vegetables.
Add any optional extras. ...
Blend until smooth.
How do you make a mango and pineapple smoothie?
step-by-step directions**In a blender, combine the Mangoes, Pineapples, Orange Juice, and Ice Cubes and blend until smooth and frothy. ( If your blender is not large enough to hold all the ingredients, blend in two batches)**Pour the smoothie into six glasses. ... **Tips: Be sure to use a ripe mango.
How do you make mango juice?

Method:**Wash the mangoes, remove the skin and chop them into cubes. Add it to a mixer/blender along with sugar and icecubes, add water and blend it to a smooth juice.**Strain and discard the leftover pulp(this step is purely optional). Add water if you want to dilute more or add icecubes as I did and serve chilled.
How do you serve a mango?
This time you need a potato peeler to finely peel off the skin, then hold the mango in one hand and, with a small knife, cut out a slice, taking the knife down to the stone either side of it, then remove the slice and carry on cutting slices all the way round.
How do you eat a mango?
Method 2 Eat Cubed Mango
Cut the mango. Cut the mango into halves or thirds while avoiding the large pit. ...
Eat the cubed mango on its own. Place the cubed mango in a bowl, grab a spoon, and enjoy! ...
Put the mango cubes in a fruit salad. ...
Use the mango cubes to add spice to a main course. ...
Put the mango cubes in a dessert.
What do you put in a mango smoothie?
This easy mango smoothie has five ingredients and only takes five minutes to put together! Mangos, greek yogurt, lemon juice, vanilla, and sugar. Yum! Place all ingredients in blender and blend until smooth!
How do you make a mango lassi?
Put mango, yogurt, milk, sugar and cardamom into a blender and blend for 2 minutes, then pour into individual glasses, and serve. Can sprinkle with a little cardamom. The
lassi can be kept refrigerated for up to 24 hours.
What goes good with a mango?
Mangoes go well with bananas, the combination of these two flavours work especially well together in a smoothie. Mangoes also go well with jalapeno's, coconut, cream, ginger, lemon and lime, red onions, legumes, fish, duck, orange, pineapple, pork, rum, and sugar.
How do you make a mango and pineapple smoothie?
step-by-step directions**In a blender, combine the Mangoes, Pineapples, Orange Juice, and Ice Cubes and blend
until smooth and frothy. ( If your blender is not large enough to hold all the ingredients, blend in two batches)**Pour the smoothie into six glasses. ... **Tips: Be sure to use a ripe mango.
Mango Green Smoothie
Ingredients:
1 1/2 cups frozen mango pieces (about 10 ounces)
1 ripe banana, cut into chunks
1 cup packed baby spinach leaves
3/4 cup Almond Breeze Unsweetened Vanilla Almondmilk Cashewmilk Blend
Directions:
Place all of the ingredients in your blender: frozen mango, banana, spinach, and Almondmilk Cashewmilk. Blend until smooth. Enjoy immediately.


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