Mango: low-fat,high-vitamin summer blessing

Summers are intertwined with a number of difficulties unbearable heat to dust storms and allergies....

Summers are intertwined with a number of difficulties unbearable heat to dust storms and allergies. But the silver lining is the opportunity to savour a large variety of mangoes and reap the benefits.

We all have our favourite varieties and the more exotic ones are known to inspire fierce loyalties. Oldtimers recount a heated debate between the late Gobind Ballabh Pant and Maulana Azad in the presence of Nehru that great connoisseur of mangoes over the respective merits of Dussehri and Langda.

What we are blissfully unaware of is that many countries have their own varieties of mangoes and altogether there are around 300 varieties of mango available globally.

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These days it is almost next to impossible to find any exotic varieties of mangoes,which has been allowed to ripen naturally. Commercial interests have destroyed the experience of savouring exotic mangoes. Today,we generally get to sample artificially ripened mangoes that have been exposed to chemicals such as calcium carbide. This considerably diminishes the genuine tanginess in the taste of mangoes.

Over a period,the desi varieties India has been home to over a 100 has disappeared,depriving us from the nutritional values. Anecdotal evidence indicates that this fact has merit. In different regions of the country,where the desi varieties were easily and abundantly available,there have been few instances of night blindness.

This is primarily because these mangoes provide high quality Vitamin A (over 2,700 micrograms of Betacarotene) which brings me to the nutritional advantages of from mangoes.

Contrary to the common belief,mangoes are not fattening. An average sized mango (200 gm) contains mere 150 calories and 83 per cent water content. Even diabetics are allowed to imbibe the benefits of this fruit,provided the carbohydrate content is accounted for. Mangoes are rich in many minerals and trace elements. Their potassium content is great (over 200 mg per 100g),which helps in stabilising blood pressure. It also contains 1 per cent of the recommended dietary allowance of iron (1-1.2 mg per 100g) which is a reasonable amount provided by a fruit.

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Mangoes have negligible fat and are reasonably high in fibre,of which 40 per cent is of the soluble variety (mostly pectin). Soluble fibre is a great aid in reducing cholesterol. It is loaded with some crucial vitamins E and C. From the point of view of nutrition,it has been found that mangoes also possess many key phytochemicals such as Betacarotene,Lutein,Anacardic acid,Cryptoxanthin and Gallic Acid.

Phytochemicals are plant chemicals that can prevent diseases. They do not provide energy or building materials for the body but perform important functions like lowering blood pressure,preventing cancers and providing antioxidants.

There is also a close association between mangoes and its ability to treat stomach and intestinal disorders. The kernel of the nascent fruit when it is just beginning to take shape and is yet soft and very raw,is said to be beneficial when used with salt and honey for indigestion,constipation,diarrhoea and dysentery.

Mangoes lend their exotic taste and can be a very versatile medium for cooking. The ripe form goes well with any of these cereals,salads,beverages or desserts. The raw form goes into vegetable cooking,chutneys and sherbets.

Next week: Mango recipes nsingh.rxpressexpressindia.com