10 THINGS YOU NEED TO KNOW ABOUT MANGOES
Keep Calm and Eat Aam
Keep Calm and Eat Aam
1. WILL MANGOES MAKE YOU FAT IF YOU EAT THEM DAILY?
Mangoes are fat-free, cholesterolfree and salt-free. There is only 1% fat, 0% cholesterol and 0% sodium in 1 mango. Mangoes do not make you fat even if you eat them every day. If you eat "too many", you will gain weight. For example, if you incorporate three mangoes (400 calories) as part of the calories you need each day, you will not gain weight. But if you eat all your meals and additionally stuff three mangoes, then you will gain weight.
Mangoes are fat-free, cholesterolfree and salt-free. There is only 1% fat, 0% cholesterol and 0% sodium in 1 mango. Mangoes do not make you fat even if you eat them every day. If you eat "too many", you will gain weight. For example, if you incorporate three mangoes (400 calories) as part of the calories you need each day, you will not gain weight. But if you eat all your meals and additionally stuff three mangoes, then you will gain weight.
2. HOW MANY MANGOES YOU CAN EAT IN A DAY?
Mangoes are good for health when you eat two to three in a day. A medium-sized ripe mango has about 135 calories. Let's say, you are eating 5 meals a day then you can replace one of your meals with 3 mangoes (400 calories). So instead of eating the regular breakfast or snack, you can eat two to three mangoes for breakfast or snack.
Mangoes are good for health when you eat two to three in a day. A medium-sized ripe mango has about 135 calories. Let's say, you are eating 5 meals a day then you can replace one of your meals with 3 mangoes (400 calories). So instead of eating the regular breakfast or snack, you can eat two to three mangoes for breakfast or snack.
3. WHAT IS THE BEST TIME TO EAT MANGOES?
Mango is an energy food, which provides good amount of power to our body. Mangoes are high in carbohydrates. There are about 15g of carbohydrates per 100g of mangoes. I suggest you to eat mangoes 30 minutes before your workout session so that you feel energetic and perform your best.
Mango is an energy food, which provides good amount of power to our body. Mangoes are high in carbohydrates. There are about 15g of carbohydrates per 100g of mangoes. I suggest you to eat mangoes 30 minutes before your workout session so that you feel energetic and perform your best.
4. WHAT MAKES MANGO AN INCREDIBLY HEALTHY SNACK?
Mangoes are high in vitamin C, vitamin B6, potassium, copper and vitamin A. They are fat-free, cholesterolfree and salt-free. They are also high in iron. They are loaded with complex (good) carbohydrates and high in fibre.
Mangoes are high in vitamin C, vitamin B6, potassium, copper and vitamin A. They are fat-free, cholesterolfree and salt-free. They are also high in iron. They are loaded with complex (good) carbohydrates and high in fibre.
5. MANGO IS A 'SUPERFRUIT' TO FIGHT SUGAR CRAVINGS
Mangoes are high in natural sugar so they do not affect your sugar level like other (added) sugar-rich food. The sweetness of mango helps in curbing the cravings for other sweet stuff like pastries, cookies, chocolates etc. Mangoes are high in fibre so you feel fuller in fewer calories.
Mangoes are high in natural sugar so they do not affect your sugar level like other (added) sugar-rich food. The sweetness of mango helps in curbing the cravings for other sweet stuff like pastries, cookies, chocolates etc. Mangoes are high in fibre so you feel fuller in fewer calories.
6. WHICH ONE IS BETTER 'AAM' OR 'AAMRAS'?
Choosing fresh 'aam' instead of 'aamras' is a smarter decision. Eating fresh mango would be a nutritious meal but opting for mango juice may not have the same benefits. Mango juice does not contain fibre and does not offer the same benefits that eating fresh mango does. It is better to eat the fruit rather than having the juice.
Choosing fresh 'aam' instead of 'aamras' is a smarter decision. Eating fresh mango would be a nutritious meal but opting for mango juice may not have the same benefits. Mango juice does not contain fibre and does not offer the same benefits that eating fresh mango does. It is better to eat the fruit rather than having the juice.
7. SHOULD YOU EAT 'AAMRAS' PURCHASED FROM OUTSIDE?
Mango juice purchased from outside may contain 'added sugar' and it may provide too many calories. Sugar adds empty calories to mango juice. Empty calories don't have any nutritional benefit. If you want nutritional benefits, buy pure 'aamras' without added sugar or make it at home.
Mango juice purchased from outside may contain 'added sugar' and it may provide too many calories. Sugar adds empty calories to mango juice. Empty calories don't have any nutritional benefit. If you want nutritional benefits, buy pure 'aamras' without added sugar or make it at home.
8. MANGO KEEPS YOUR CHOLESTEROL IN CHECK
Mango has high level of vitamin C, pectin and fibre that help to lower serum cholesterol levels. Fresh mango is a rich source of potassium, which is an important component of cell and body fluids that helps to control heart rate and blood pressure.
Mango has high level of vitamin C, pectin and fibre that help to lower serum cholesterol levels. Fresh mango is a rich source of potassium, which is an important component of cell and body fluids that helps to control heart rate and blood pressure.
9. HOW TO CHOOSE A MANGO?
Don't focus on colour. It is not the best indicator of ripeness. Squeeze the mango gently. Ripe mangoes will be slightly soft to the touch, but not soft or mushy enough to where your fingers sink into or through the skin. Smell mangoes near their stem. Ripe mangoes will always have a sweet and fruity aroma around the stem. Stay away from mangoes that smell sour like alcohol because these mangoes may be overripe.
Don't focus on colour. It is not the best indicator of ripeness. Squeeze the mango gently. Ripe mangoes will be slightly soft to the touch, but not soft or mushy enough to where your fingers sink into or through the skin. Smell mangoes near their stem. Ripe mangoes will always have a sweet and fruity aroma around the stem. Stay away from mangoes that smell sour like alcohol because these mangoes may be overripe.
10. BEWARE OF ARTIFICALLY RIPENED MANGOES
Some mango dealers use calcium carbide to make mangos ripen faster. This substance can cause health problems. Mostly, artificially ripened mangoes will have black and white patches on their skin, which would be shrunk.
Some mango dealers use calcium carbide to make mangos ripen faster. This substance can cause health problems. Mostly, artificially ripened mangoes will have black and white patches on their skin, which would be shrunk.
Enjoy eating mangoes. See you next Saturday
( Sapna Vyas Patel, Columnist, Ahmedabad Mirror)
( Sapna Vyas Patel, Columnist, Ahmedabad Mirror)
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