One food that lessens the heat and frustration of the summers is the delicious golden MANGO! While all of us eagerly await the arrival of this king of fruits, very few of us are able to enjoy it guilt free, especially people who are overweight or those with diabetes. But, we have some good news for all. Mangoes have shown to be beneficial for those suffering from lifestyle diseases such as obesity and diabetes owing to its wide range of micro nutrients.
Multiple nutrients in mangoes:
- Good source of vitamin A (25% of daily requirement), C (76%), and B6 (11%)
- Fairly good source of dietary fiber (12%)
- Contains several polyphenols such as mangiferin, quercetin, kaempferol, catechins, etc
Human studies using 10 grams of dried mango given daily to 20 obese subjects for 12 weeks showed that it helps to reduce the blood sugar levels . Polyphenolic compounds in mangoes act as antioxidants protecting cells against damage due to oxidative stress associated with obesity, diabetes, cancer and several other inflammatory conditions. Especially mangiferin, which is a special polyphenol present in mangoes, has shown to play a role in combating degenerative diseases like heart diseases and cancer.
The quantity is crucial. Every individual is recommended minimum 2-3 servings of whole fruits daily. Within this given serving, one whole mango can definitely be consumed on a daily basis even by the obese or diabetic as a part of healthy balanced diet plan.
It is easy to overdo this recommendation as many communities prepare beverages such as mango juice/aamras using fresh mango pulp in addition to eating whole mangoes.
Mangoes, or any other seasonal fruits, are definitely better than bread, biscuits and other bakery products …. The simple difference being, nature-made versus man-made! This season enjoy the humble mango because of its rich nutritive value; albeit in moderation.
Dr Pooja Chhawcharia is the Senior Nutritionist at eKincare with over 7 years of experience in Nutrition education, diet counseling and research. She is a Registered Dietician with the Indian Dietetic Association and Certified Diabetes Educator recognized by the International Diabetes federation . She is also interested in ancillary sciences such as Yoga and Naturopathy.