The mango (Mangifera indica) is a tropical stone fruit enjoyed worldwide for its sweet taste and nutritional value. Here's some detailed information about mangoes:
Origin and History:
* Mangoes originated in the Indo-Burma region over 5,000 years ago, encompassing eastern India, southern China, and Southeast Asia.
* Around 300 A.D., mangoes spread westward through trade routes to the Middle East, East Africa, and South America.
* The Portuguese were the first to establish a mango trade after arriving in India in 1498.
* Spain introduced mangoes to South America and Mexico in the 1600s.
* Today, mangoes are cultivated in most tropical and subtropical climates, with India being the largest producer, followed by China, Thailand, Indonesia, and Mexico.
Varieties:
* There are hundreds of mango varieties, each with a unique taste, texture, size, shape, and color.
* Popular Commercial Varieties: Tommy Atkins, Haden, Kent, Keitt, Francis, and Honey (Ataulfo).
* Indian Varieties: Alphonso (Hapus), Kesar, Dasheri, Langra (Malda), Banganapalli (Safeda), Totapuri, and Himsagar are well-known for their distinct characteristics.
* Philippine Varieties: Carabao (Manila Super Mango) and Pico are the most important. The "Katchamitha" is also known as the Indian mango in the Philippines.
Nutritional Facts (per 1 cup, approx. 165 grams of sliced mango):
* Calories: ~99-107
* Carbohydrates: ~25 grams (including ~23-24 grams of sugar and ~2.6-3 grams of fiber)
* Fat: ~0.6-1 gram
* Protein: ~1-1.4 grams
* Vitamins:
* Vitamin C: Very high, 60-76% of the Daily Value (DV), an important antioxidant that supports the immune system and helps with iron absorption.
* Vitamin A: 10-25% of the DV, crucial for vision, immune function, and skin health. Contains beta-carotene.
* Folate (Vitamin B9): Around 18% of the DV, important for cell growth and development.
* Smaller amounts of Vitamin E, Vitamin K, and B vitamins.
* Minerals:
* Potassium: Around 6% of the DV, helps regulate blood pressure.
* Copper: About 20% of the DV.
* Smaller amounts of magnesium.
* Antioxidants: Rich in polyphenols like mangiferin, beta-carotene, and zeaxanthin.
Health Benefits:
* Boosts Immunity: High in Vitamin C and Vitamin A.
* Supports Eye Health: Contains beta-carotene and zeaxanthin.
* May Help Prevent Cancer: Rich in antioxidants that may protect against cell damage.
* Promotes Heart Health: Contains potassium, magnesium, and fiber. Mangiferin may reduce heart inflammation and lower lipid levels.
* Aids Digestion: Contains fiber and amylase compounds.
* Good for Skin and Hair: Contains Vitamin A and Vitamin C, which is needed for collagen production.
* May Help Manage Blood Sugar: Mango is classified as a low glycemic food. Some research suggests mango leaves may have benefits for blood sugar management.
* Rich in Antioxidants: Helps protect the body from free radical damage.
* May Improve Gut Health: Contains soluble and insoluble fiber, which aids in digestion and feeds beneficial gut bacteria.
Other Interesting Facts:
* Mangoes are related to cashews and pistachios.
* The skin of mangoes contains urushiol, which can cause a rash in some people, similar to poison ivy.
* Mangoes are versatile and used in various culinary applications, from fresh consumption to desserts, salads, smoothies, juices, and preserves like jams, chutneys, and pickles.
* Different parts of the mango tree have been used in traditional medicine for centuries.
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