The mango is the most popular fruit in the world. The origin of the mango most likely lies in the Burma-Melanesian regions of Southeast Asia. Mangoes have been cultivated for more than 4,000 years in India where the mango is traditionally appreciated as a religious object by Indians. Cultivation of mangoes slowly spread to tropical and subtropical countries. It is said that Persian sailors introduced mangoes to East Africa in the 10th century A.D., while Portuguese travelers of the 16th century brought them into West Africa and South America.
Mangoes were introduced in Mexico about 1775 and trees are now harvested in 24 states. The main states exporting mangoes to the United States include Ithacan, Sinaloa, Nayarit, Jalisco, Veracruz and Chiapas. The U.S. imports mangoes mainly from Mexico, Haiti and Guatemala from February through September.
The flavor of the mango is described as a delicate blend of peach, pineapple and apricot flavors, the perfect mixture of sweet and sour. The flesh of the ripe mango has a buttery texture surrounding a large, flat, inedible seed in the center.
The mango is a comfort food. Mangos really can make you feel better! Beyond being delicious and rich in vitamins, minerals and anti-oxidants, mangos contain an enzyme with stomach soothing properties similar to papain found in papayas. These comforting enzymes act as a digestive aid and can be held partially responsible for that feeling of contentment. Mango is a very good tenderizing agent due to these same enzymes, therefore ideal to include in any marinade.
An average sized mango can contain up to 40% of your daily fiber requirement. Mangos are also a great way to replenish that lost potassium. Deliciously rich in anti-oxidants, potassium and fiber - the mango is the perfect fruit!
Mangos are an excellent source of Vitamins A and C, as well as a good source of Potassium and contain beta carotene. Mangos are high in fiber, but low in calories (approx. 110 per average sized mango), fat (only 1 gram) and sodium.
Mango is one of the most important and widely cultivated fruits of the tropical world. The fruit varies greatly in external size, shape and color but all contain juicy, yellow-orange flesh surrounding a single large seed. Mangoes are a rich source of vitamins A, C, and D.
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The mango is inextricably connected with the folklore and religious ceremonies of India. Buddha himself was presented with a mango grove that he might find repose in its grateful shade.
Mangoes are very nutritious and excellent source of carotene as compared to other fruits. 100 gms of edible portion of the mango contain about 1990ug of beta-carotene (vitamin A), which is much higher than in other fruits. The total carotenoids in mango increase with the stage of ripening. Eating mangoes in the season may provide a store of vitamin A in the liver, sufficient to last for the rest of the year and highly beneficial for the prevention of vitamin A deficient disorders like night blindness.
Mangoes, both ripe and unripe are very good sources of vitamin C. 16mg of vitamin C is present in 100 gms of mango. Both vitamins A and C are anti oxidants and help to prevent free radical injury and thus reduce the risk of certain cancers. Ripe mango provides a good source of calories.
A ripe mango supplies 74kcal per 100 gms (mainly derived from fructose). Raw mango has fewer calories compared to ripe mango. The ripe mango fruit is also a good source of potassium and only traces of sodium makes it suitable for hypertensive patients. Those on potassium restricted diet like renal failure diet, should avoid mangoes.
Nutritive value of mango per 100 gm*
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Pineapple is one of the world’s favorite tropical fruits. First called “anana”, a Caribbean word for “excellent fruit”, the name “pineapple” came from European explorers who thought the fruit looked like a pinecone with flesh like an apple. Christopher Columbus was the first person to introduce pineapples to Europe. In 1493 he was exploring the Caribbean islands and found pineapples growing on the island of Guadalupe. He brought some of these pineapples back for Queen Isabella of Spain who loved the sweet tropical fruit. So did other Europeans. In fact, Europeans loved the taste of pineapple so much they tried to grow them in Europe, but the tropical plants did not fare well in Europe’s cool climate.
Fresh pineapple is packed with vitamin C, an important nutrient that helps keep you strong and healthy. During the canning process, canned pineapple and pineapple juice lose most of its vitamin C. Most pineapple juice contains added vitamin C.
Nutrition Facts for Fresh Pineapple
Serving Size _ cup diced, raw (78 g)
Calories 38 Calories from Fat 0
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0 mg 0%
Potassium 89mg 3%
Total
Carbohydrate 10g
3%
Dietary Fiber 1g 4%
Protein 0 g
Vitamin A 1% Vitamin C 20%
Calcium 1% Iron 0%
Folate 1%
Coconut supplies saturated fat, which is essential for normal body function. Saturated fats are needed (in limited doses) to perform many functions, for instance, as the raw material from which hormones are made. Saturated fat is relatively stable, unlike many vegetable oils, and does not readily break down into free radicals, small, highly reactive molecules that age the body. Some saturated fat is needed in the diet and coconut is a good plant source.
Coconut is high in fiber, but its most plentiful nutrient is fat, the oil that accounts for 85% of the calories in coconut meat. Coconut oil, which is 89% saturated fatty acids, is the most highly saturated dietary fat. Like other nuts, coconut has vitamins, plus iron and zinc.
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Chocolate contains a range of nutrients necessary for good health. The chart below shows that 100 grams of milk chocolate delivers about 26% of the recommended dietary intake (RDI) of calcium, 13% of magnesium and about 20% of iron, minerals and trace elements important for correct body function. It also contains water-soluble vitamins including B1, B2 or B3, which come in remarkable amounts to protect energy and protein turnover. In all these aspects, chocolate compares very well with fresh cheese, which is considered a health food.
RDI is the amount of each nutrient needed by the body on a daily basis. Any food that provides a nutrient that is more than 10% of the RDI is considered a good source of the nutrient. Hence, milk chocolate is definitely a well-balanced food.
For athletes and even children, a bar of chocolate after sports or strenuous activities helps the body to recover faster by replenishing the lost carbohydrates. So, an appropriate amount of chocolate may be a performance enhancer apart from being an energy booster.
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