Nothing exudes exotic like mangoes do.
Think mangoes and images of sunny beaches, blue skies, and cerulean seas pop into the mind. Complete your image with a cool glass of mango juice by your side. Aah…the perfect getaway!
Without doubt, the mango is a global delight. Travel the world, and mangoes can be found to suit every taste, style, and palate. Could we ask for more?
Some expecting Mums out there might be wondering if this fruit is good to eat during pregnancy? Or, should they give it up altogether? Others might be wondering about its nutritional benefits, and how much of the fruit should they consume per time.
Mangoes are an excellent fruit to eat, even when expecting. To put to rest possible questions, we dug deep in the origins and benefits of the mango. If your interest is piqued, just read on to know more.
All About Mangoes
Origins
Mangoes are part of the cashew family, and one of the most cultivated fruits in the world, according to the Encyclopaedia Britannica.
Of all the variants out there, the Indian mango is undisputedly the King of Mangoes and its origins dates back thousands of years. The fruit is so important to India, it is, in fact, its national fruit! And not only India, but the mango is also the national fruit of both the Philippines and Pakistan, whereas in Bangladesh, the mango tree is its national heritage.
What’s In A Name?
The species name of the mango is Mangifera Indica, which simply means “an Indian plant bearing mangoes”.
The Tamils named the fruit man-kay or man-gay. It was the Portuguese who re-named it manga or mango, and that name stuck. Coincidentally, the Malay word for mango is mangga!
The Mango Goes Forth
With such marketable potential, it’s no wonder that the mango has dominated orchards the world over.
The fruit was first exported as early as the 5th century BC.
Buddhist monks brought the fruit to our shores, and East Asia. A Chinese traveller by the name of Hwen T’sang brought the mango to China.
Not to be outdone, Persian traders brought the delectable delight to the Middle East and Africa. With the spice trade, the mango worked its way westward.
The Portuguese lent their hand at spreading the fruit to West Africa and Brazil. From Brazil, the mango made its way to the West Indies and later on, the Dominican Republic and Jamaica.
Spanish explorers brought the fruit to South America and Mexico. From there, the mango made its way up to the United States.
In Oceania, the mango made its way down to North Queensland, Australia, to take root, and grow. Mangoes now grow abundantly in Queensland.
There Is More Than One
Mangoes, as varieties go, are plentiful.
In India alone, there are around 283 varieties of mangoes. Mango lovers out there know full well that each variant has its own texture, colour, sweetness, and flavour. And its own die-hard fans.
This also applies to mangoes grown worldwide.
Come to think of it, the mango may possibly win, hands down, as the fruit with the most variants.
One To Rule Them All
While the durian is the King of the Fruits, the Alphonso mango bears the title, King of Mangoes.
The fruit was named after Afonso de Albuquerque, the Portuguese governor of India. However, in West India, it is also known as the Hapus mango.
A whiff of its heady fragrance, a bite into its luscious flesh, and you will be hooked.
Mangoes come into season in March. The season lasts right through July. Imports usually hit Malaysian shores around May. In high demand, stocks are aplenty at supermarkets, greengrocers, or at your favourite Indian restaurants.
Indian mangoes were the rage pre-Covid-19. It is hoped that the Indian mango will make a grand comeback, once the danger of Covid-19 passes us by, and when borders are reopened, and imports allowed.
Homefront Faves
In Malaysia, mangoes are a staple in many homes. With a large variety to choose from, we are spoilt for choice. Popular favourites include Harumanis, Chokanan, Apple, Gold Lily, among many others.
Of all the mangoes, the Harumanis, is the most delicious, with its thick, succulent flesh. Best buys of this favourite would undeniably be from the back of trucks, fresh from the orchard. If not, the fruit, when in season, is available at supermarkets, greengrocers, wet markets, or farmers’ markets.
The Harumanis season runs from March till June. Do not fret if you missed this season as there are many other varieties to satisfy your cravings, until next year.
Mango – A Whole Food
Mangoes are chock-full of vitamins, nutrients, and fibre, among its many other benefits. As such, including mangoes as part of your diet, and that of your family, is an excellent way towards healthy eating.
For pregnant Mums out there, mangoes are both good for you, and good for baby. Feel free to eat them as a snack or a sweet ending to your meals.
The best way to eat mangoes would always be freshly peeled or sliced fruit. Alternatively, it you are hankering for variety, drink it down as a blended juice or a smoothie.
It’s Full Of Vitamins & Minerals
The mango contains Vitamins A, C, B5, B6, B9 (folate) and E.
Vitamin A
This vitamin is essential for immune function, critical for vision, reproduction and cellular communication. Additionally, it helps in cell growth and differentiation, playing a critical role in the normal formation and maintenance of the heart, lungs and kidneys, among other organs.
A cup of the fruit contains about 10% of your daily requirements.
Vitamin C & E
The mango contains 67% of your Recommended Daily Intake (RDI) of Vitamin C. Now that’s a whopping amount, and all the justification needed to eat without worry or guilt. Vitamin C is good for your immune system, and it also protects against cardiovascular, and eye disease.
Additionally, Vitamin C is also an antioxidant. Antioxidants are essential in combatting free radicals in your body.
Free radicals, are caused by stressors both within and outside the body, and can come about from the food we eat, the stress we face, or the pollution around us. Free radicals can cause premature ageing, and if unchecked, also cause chronic diseases.
Mangoes also contain Vitamin E which are antioxidants as well.
Vitamin B
The mango has Vitamins B5, B6 and B9.
Expecting mums out there, Vitamin B9 is also known as Folate and so necessary for your developing baby.
Vitamin B5 is good for healthy skin, hair and eyes. Plus, it helps in the proper functioning of the nervous system and liver, and aids in maintaining a healthy digestive track. It is needed in the formation of red blood cells, which are essential for oxygenating your blood. Vitamin B5 also aids in the creation of sex and stress related hormones in your adrenal glands. A pretty long list, for a little Vitamin.
Vitamin B6 aids in metabolism, and also in the creation of red blood cells and neurotransmitters, among many other benefits.
Mangoes are also packed with minerals which include, copper, calcium, magnesium, iron, and potassium, among others.
Full Of Fibre
Fibre, is an important component in everyone’s daily diet. Fibre keeps your bowel movements regular, by adding bulk to the food that passes through your gut.
Plus, if you are weight watching, fibre keeps you feeling fuller for longer. So the next time you feel hungry, snack on mangoes, as the healthier option.
Calorie Count
Mangoes are a low calorie food with just 60 calories for every 100 grams of the fruit.
To put things into perspective, and using the same measurement, the durian packs 147 calories, the mangosteen contains 70 calories, and the rambutan, 78 calories. If you were to compare that with the caloric count of other favourites, the apple has 52 calories, oranges, 51 calories and kiwis, 61 calories.
Blood Sugar and Mangoes
Many consider the mango a sweet fruit, and have reservations about consuming it. This is especially so with diabetics or those who have gestational diabetes.
While the mango is a sweet fruit, emphasis must be placed on its other nutritional benefits. The mango contains carbs, fibre, protein, some fat and a host of vitamins and minerals, which are essential for good health.
Mums out there, feel free to eat your mangoes, without worry, although do so in moderation. For a yardstick measurement, this article recommends 2 slices of the fruit, on alternate days.
Glycemic Index
According to the University of Sydney, the Glycemic Index (GI) is a ranking which determines how certain carbohydrates affect blood sugar. Those carbs which spike blood sugar levels fast are considered high on the glycemic index ranking.
For those watching their blood sugar levels, whether diabetics or not, glycemic index (GI) is also another component in food consumption which needs a sharp watch over. Mums who have gestational diabetes also need to pay strict attention to the GI count of the food they consume, so as to keep their blood sugar levels in check.
To maintain excellent blood sugar levels, it is advisable to choose foods which rank low on the GI. Mangoes have a low GI ranking.
As You Like It
In Malaysia, we are fortunate to have our share of mangoes, both local and imported, the whole year round.
The healthiest way to enjoy mangoes, or any food, for that matter, is to eat them fresh. However, mangoes are very versatile fruits, and you can have them any way you like them.
Dried mangoes are a handy option when out and about. Put a packet or two in your car, bag for work or children’s school bags, to snack on when hungry.
Thirsty?
Go ahead and have some mango juice, or concoct a smoothie to slake your thirst, and while you’re at that, to curb your hunger pangs as well since mangoes have fibre to keep you feeling fuller for longer.
Mangoes make delicious desserts, whether as a flan, a pudding, or perhaps a cheesecake. If you are hankering for a savoury option, mangoes can be cooked in a curry, fried with chicken or even rice. Power bowls come with mango options as well.
Prefer something cold? How about some mango ice cream or sherbet?
While we have missed the Alphonso mango this year, fingers crossed come December, we may have our fill on Australian mangoes. If the Indian mangoes are considered the best in the world, the Australian ones are a close second.
So keep a sharp lookout for them, but in the meantime, enjoy!