How well are mango? – The Recent York Times

In India, Mango is known as “King of Fruit”. Fruit, its tree and leaves are symbols of prosperity, good luck and love.

There is also a lot to love nutrition. Mangoes are moneyed in vitamin C and potassium. And they freeze themselves well, which makes them all -round cocktail staples.

Here’s what to know about their health features, as well as delicious recipes from New York Times Cooking.

They are high in sugar – but it’s not like eating cookies.

Half of the chosen mango contains about 23 grams of sugar, Which is more than twice as much as in a typical cookie with pieces of chocolate bought in the store.

But the natural sugar in mango does not escalate blood glucose, as additional sugar in cookies does, said Jessica Higgins, a dietitian in the Lifestyle Program in NYc Health + Hospitals Woodhull. This is because your body must break favorable mango fiber to access fruit sugar. It takes time, which gives the body a chance to gradually process glucose. She said that in a cookie refined sugar is immediately available, so she can cause a jump.

Half of the mango has about 10 percent of the daily needs of fiber, said Stephanie Rogus, assistant professor and nutrans specialist at the University of Texas A & m. Mangoes are not as high in fiber as fruit, such as apples or pears – partly because we usually do not eat fibrous mango skin – but they still exceed the threshold of “good fiber source”, said Dr. Rogus.

In addition to the slowdown in digestion, mango fiber can support control blood cholesterol and support good bacteria in the intestines, said Maya VadiveLoo, a dietitian and professor of nutrition at the University of Rhode Island.

Their levels of vitamin C are there with citrus fruits.

Half of the mango contains 61 milligrams of vitamin C, similar to what you get from half Orange navel or grapefruit.

Dr. VadiveLoo said that, apart from known properties of vitamin C, it can also support the body absorb iron from plant -based food.

She said that iron in food, such as deciduous vegetables and beans, is not as easily accessible as iron that you get from animal products. The combination of these products with food moneyed in vitamin C, such as mango, can support transform iron into a more useful form.

Their potassium can support lower blood pressure.

Bananas can be the most eminent potassium -rich tropical fruits, but mangoes are not far behind. Half of the mango contains 282 milligrams; The average banana has 422.

Higgins said that potassium can support counteract the risk of heart disease associated with consuming too much sodium. Excess sodium can cause body behavior, which can escalate blood pressure. Over time, high blood pressure can escalate the risk of heart attacks and strokes. She said that potassium helps to balance fluid levels in the body to support reduce blood pressure.

What is the best way to eat mango?

Try frozen.

If you can’t find a mature mango anywhere, Dr. VadiveLoo recommended buying frozen fragments. As long as the frozen type does not contain added sugar, it is just as nutritious as fresh mango, she said.

Do not overdo it with dried mango.

Half of the cup dried mango It contains 255 calories and 53 grams of sugar – much more than 50 calories and 11 grams of sugar, which can be obtained from the same amount of fresh fruit.

“When we pull out all the water, we focus on candies and macronutrients containing calories,” said Higgins. “This is a fairly gigantic difference.”

To assess maturity, operate a thumb.

Mrs. Higgins recommended using the so -called “press method” to choose perfectly mature mango. When you gently press the thumb into the fruit, you should feel diminutive.

Here are some fresh ways to enjoy this perfect mango, from Enjoy cooking.

In this approach to the classic Mexican Mango street snack, it is sprinkled with a mixture of ground chili, lime peel and salt to bring out its tank.

Recipe: Mango with salt from chile-limon

This refreshing drink of South Asia combines ripe, sweet mango with yogurt and milk (or water). Complementing it with pistachios, almonds and cardamom is optional – and delicious.

Recipe: Mango lassi

The duo Poke Bowl chopped fish and rice can take on endless accessories. Here, Mango gives a zingy meal of juicy, bennity.

Recipe: Poke bowl