The Food Coach

Healthy Food Database - Mango

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Mangoes have been cultivated in India for about 5000 years. They are now grown in many tropical countries including Brazil, Thailand, Pakistan, Mexico and Australia. Mangoes have a soft, sweet, peach-coloured flesh. The mango seed is large and "hairy" - always carry some dental floss around after eating the flesh around the seed of a mango.

There are many varieties of mango available - ranging from yellow/peach to reddish/green skin. To check how ripe they are smell the fruit - the sweeter the fragrance the more ripe the fruit. Rest it in your palm and gently squeeze it. If it gives too easily select another. Green mangoes are unripe. Slightly green will ripen in a few days.

Store unripe mangoes at room temperature away from direct sunlight. Once ripe they can be stored in the fridge for up to 2 - 3 days. They have to breathe so never store them in a plastic bag..
Category: Fruit
In Season: Summer
To Buy: There are many varieties of mango available - ranging from yellow/peach to reddish/green skin. To check how ripe they are smell the fruit - the sweeter the fragrance the more ripe the fruit. Rest it in your palm and gently squeeze it. If it gives too easily select another. Green mangoes are unripe. Slightly green will ripen in a few days.
To Store: Store unripe mangoes at room temperature away from direct sunlight. Once ripe they can be stored in the fridge for up to 2 3 days. They have to breathe so never store them in a plastic bag..
Tips & Tricks:

Nutrition (1 Unit):

Weight (grams): 165
Carbohydrates, g: 20.9
Protein (g): 1.7
Saturated Fat, g : 0.0
Vitamin A: Often called the "anti-infective" vitamin, it protects the mucous membranes of the body, reducing chance of infection and enhancing the immune system's response. Necessary for growth and maintenenance of bones, teeth and body tissues and healthy foetal development, this vitamin is also important for night vision.

Contraindications:
Taken in excess will accumulate in the body.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Moderate
Energy (kJ): 411
Low GI < 55: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; Low GI carbohydrtes release glucose is released slowly into the bloodstream and help to regulate energy levels and insulin production.
Fat (g): 0.3
Monosaturated Fat , g: 0.0
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Low
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: Mangoes are so delicious as they are, but they also make delicious salsa - combined with fresh chilli, coriander and lemon. Mango contrasts beautifully with sharp, pungent flavours.

Benefits the Following Health Conditions:*

Cold and Flus
Eye Problems

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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