Origin of the mango
fruit of the tree Mangifera indica, of the same botanical family as the cashew and pistachio, it is native to the region at the foot of the Himalayas, in northwest India, although it found fertile land throughout Southeast Asia, where it has been cultivated for more than 4,000 years. From there it has spread to all warm areas of the planet thanks to Buddhist monks and Persian, Portuguese, Spanish and English merchants.
Almost all languages have incorporated a derivation of Tamil (a language of southeastern India) into their vocabulary. «mangkay»which the Portuguese transformed into «manga» and the English into «mango». However, in India it is known by the Hindi term «aam», which means «common».
National fruit of India
It is not strange, since it is a ubiquitous fruit in the subcontinent, where as many mangoes are produced as the rest of the fruit combined.
It is estimated that India produces two-thirds of the world’s mangoes, about 14 million tons annually. It is therefore the national fruit and is linked to a thousand and one legends.
The most famous is the one that relates him to Siddharta Gautama, Buddha, who is almost always represented in the shadow of a perpetually lush mango tree (the tree can reach 40 meters in height and 10 in width).
The reason is that Buddha attained enlightenment under a mango, which has since been known as «the tree of wisdom» or «bodhi».
Nutritional values of mango
How many calories does a mango have?
If we analyze the nutritional values of this tropical fruit, for every 100 grams we find:
- Calories: 61 kcal
- Proteins: 0.6g
- Fats: 0.5g
- carbohydrates: 12.8g
- Fiber: 1.7g
What are the properties of mango?
Mango stands out for the set of nutrients and antioxidant substances found in its composition.
1. Source of vitamins C and A
A single 200 g piece provides the recommended daily amount of vitamin C (about 60 mg) and 60% of vitamin A, in the form of beta-carotene. Mango is one of the most important sources of this nutrient.
2. Rich in vitamin E
Although the vitamin E, One of the most effective antioxidants and heart protectors, it is usually found mainly in fatty foods; mango has an extraordinary amount for a fruit. A 200 g piece provides 2.3 g, that is, 23% percent of the recommended daily amount.
3. Provides magnesium and potassium
Regarding its mineral content, the proportions of magnesium and potassium (In both cases, one mango provides 10% of daily needs).
4. Contains purifying acids
In addition to nutrients, mango provides other substances with beneficial effects on health. The tartaric and malic acids They help counteract the effect of metabolic waste of an acidic nature.
What are the benefits of mango?
The peculiar composition of the mango prevents degenerative diseases, especially heart disorders, cancer and diabetes (it is rich in carbohydrates, but does not provide as many calories as its sweet taste may lead you to think: 100 g contains only 65 calories with a good dose of fiber).
1. Protects the skin and mucous membranes
Due to its beta-carotene content, it is useful for protecting the skin, mucous membranes, eyes and heart. against the action of free radicals.
2. Keeps bones and muscles in shape
The combination of magnesium and potassium makes mango suitable for keeping the musculoskeletal system in good shape. (prevents everything from osteoporosis to muscle cramps).
Likewise, these minerals participate in the blood pressure control, They promote the elimination of fluids and the proper functioning of the kidneys.
3. Alkalizes and thins the blood
The weak organic acids provided by mango, once assimilated in the body, combine with minerals and give rise to salts that have the ability to fluidize and alkalinize the blood.
4. Promotes the assimilation of nutrients
It also has enzymes with properties similar to those of papain from papayas or bromelain from pineapples.
These enzymes promote the assimilation of macronutrients and they are partly responsible for making mangoes so easy to digest, so much so that they are said to «soften» and «purify» the stomach and intestines. That is why it is recommended to all people who suffer from digestive problems.
5. Stimulates defenses
Antioxidant minerals and vitamins, along with phenolic compounds, They help the immune system prevent and fight diseases.
Quercetin, isoquercetin, astragalin, fisetin, gallic acid and methylgallate have antioxidant effects.
6. Fiber intake
Mango, like all fruits in general, It also provides a significant dose of fiberwhich helps prevent certain types of cancer, such as digestive cancer, prevents constipation and lowers bad cholesterol, which protects the heart and circulatory system.
Indications according to Ayurveda
Being the fruit that reigns in India, it is interesting to know the properties attributed to it by its traditional medicine, Ayurveda.
According to this ancient wisdom, the handle increases the seven dhatus or body nutrients, which are the essence of food, muscles, fat, marrow and semen and blood.
This means that it is helpful for the general functioning of the body. More specifically, in India It is used to strengthen the heart, stop bleeding, treat anemia and heavy menstruation, purify the liver and lose weight.
Ayurvedic therapists they even use the bone of the fruit, whose decoction, of astringent nature, is a popular remedy against diarrhea, cystitis, hemorrhoids and inflammations of the urethra, among other disorders.
The mango in the kitchen
Describing the taste of mango is difficult. Juan Mari Arzak It has been said that its aroma is bittersweet and its flavor resinous.
For the Basque chef, «the orange-yellow pulp of the mango is fondant, juicy, soft and refreshing, It has a non-syrupy sweetness and a perfume, especially if it is very ripe, really intoxicating.»
It is therefore a fruit that is savored through the mouth and nose, and also has a complex and long aftertaste.
Mango varieties
In the world there are more than 40 species of mango and a number of varieties that reaches a thousand. But multinational food companies have privileged a few, those most resistant to pests and appreciated by Western tastes.
In Spain, the mango season It runs from August to November. The most important mango varieties – the majority are grown in Malaga, Granada and the Canary Islands – are the following:
- Osteen Handle: At its proper point of ripeness, the Osteen mango is a striking red-orange color, with touches of crimson on the top and green at the base. Its pulp is light, of moderate firmness, soft, sweet and free of fibers. Their weight usually ranges between 500 and 600 g per piece.
- Mulgoba: medium-sized fruit (9-12 cm long and 7-9 cm wide), bright yellow, sometimes red at the apex and next to the peduncle, with small superficial spots. The shell is thick and the meat is soft, without fibers, with a pleasant aroma and flavor, a little spicy.
- Amini: small in size (7-9 cm long and 7-8 cm wide), it is yellowish green, scarlet at the base and with pale yellow spots. The pulp is of excellent quality, fiber-free, pale reddish in color and very juicy. Pairi: it differs from the «amini» variety in that the peel is thinner and the pulp gives off a pronounced perfume.
- Cambodian: of regular size (10-12 cm long and 6-7 cm wide) and elongated shape, it is yellow-green in color, has a soft and thin peel, and the pulp is very juicy, aromatic and slightly acidic.
- Sansersha: Large (between 500 g and one kg, 17-22 cm long and 9-11 cm wide), it is somewhat reddish yellow in color, with numerous small grayish-yellow spots. Its pulp is fleshy, without fibers and somewhat acidic. It is excellent for making preserves.
4 ways to eat a mango
In sheets:
1. Cut the ends of the fruit.
2. Place it vertically and peel the skin from top to bottom following the curvature of the fruit.
3. Cut into slices until you reach the bone on each side.
With a spoon:
1. Cut two large slices on each side of the bone.
2. Separate them, leaving the center occupied by the bone.
3. Use a spoon to scoop out the pulp.
In cubes:
1. Cut a “steak” lengthwise.
2. With a very sharp knife, make a grid of perpendicular cuts without going through the skin.
3. Turn the mango over and the pulp cubes will separate. Cut them at the base.
with a fork
1. Make a cross-shaped cut on one end of the handle.
2. Remove the skin in four parts.
3. Thread the handle onto a fork.
How to choose a handle
Mangoes are usually harvested green so that they do not rot before reaching their final destination, perhaps thousands of kilometers away. In addition, they are usually treated with many pesticides, such as «carbide.» That is why it is recommended, if possible, opt for organically grown mangoes.
If the mango is still green it can ripen slowly in the refrigerator at 12 degrees for one or two weeks. It can also be kept at room temperature for a few days. or put it in a paper bag to accelerate maturation.
The ripe mango is characterized by its pleasant aroma and because when pressed a little it is not completely firm or soft. One way to know the state of ripeness is to leave the fruit in water: If it sinks it is ripe and if it is not it is green.
Color is not a general indicator, as it depends on the variety: some remain green when ripe, while others are yellow, orange or bluish.