Carotene is 45 times more calorie than pineapple and is lower in calories than apples, and this fruit is just right to eat right now

It's mango season! Mango has a unique flavor and strong aroma, in addition to washing and eating directly, it can also be made into many delicacies, such as mango pudding, mango pancake, mango sago, mango mousse, mango smoothie...... Just looking at the name makes your mouth water!

Although mangoes are very popular, there are also many "problems" in the matter of "eating mangoes". In this article, we will take stock of the issues that everyone cares about mangoes, and provide you with a small tip for eating mangoes.

Flavor and nutrition of mango

Native to India and Malaysia, mango is known as the "king of tropical fruits" and is one of the world's top five fruits, and is loved by many people for its unique aroma.

The smell of mango mainly comes from the volatile components in it, studies have found that there are more than 270 volatile substances in mango, different volatile substances can make mango have different flavor characteristics, the most important are esters and terpenes, among which esters will give some mangoes a smell similar to peaches; Terpenes give the mango fruit a fragrance similar to that of violet flowers. In addition, the higher the ripeness of the mango, the stronger the aroma.

The fruity mango is also very nutritious, containing vitamin C, potassium, carotene, magnesium, selenium, dietary fiber and other nutrients, of which the content of the first three is not bad.

1. Vitamin C

According to the data in the "Chinese Food Composition Table", the vitamin C content of mango is 23mg/100g, which is not as good as oranges, but it is 7.7 times that of apples. However, there are differences in the vitamin C content of different varieties of mango, and some literature has compared the vitamin C content of Rhubarb Mango, Daqing Mango, Chickpea and Taimango, and found that their vitamin C content is less than 10 mg/100 g, the highest Rhubarb Mango is 9.66 mg/100 g, and the lowest is 4.29 mg/100 g. In addition, some studies have mentioned that the vitamin C content of mature Kettemans is 26mg/100g.

2. Potassium

The potassium content of mango is 138 mg/100 grams, and the edible part of 1 large mango can reach about 400 grams, and eating half of it can supplement 276 mg of potassium for us, and it can also supplement 28 mg of magnesium, which can meet nearly 14% of the daily potassium needs of ordinary adults and nearly 8% of magnesium needs, which is more friendly to maintaining blood pressure health.

3. Carotene

The flesh of mango is yellowish in color, and many friends guessed that it is rich in carotene. According to the "Chinese Food Composition Table", the carotene content of mango is as high as 897 micrograms per 100 grams, which is higher than many other common yellow fruit pulp fruits, 1.1 times that of papaya, 2 times that of apricot, 5.6 times that of orange, 7.5 times that of persimmon, and 45 times that of pineapple.

In addition, some literature compares rhubarb mango, big green mango, chickpeas and Taiwan mango, and the data shows that the β-carotene content of these four kinds of mangoes is very high. The highest was rhubarb mango, with a high of 4060 micrograms/100 grams; The lowest was Daqingmang, which was 2670 micrograms/100 grams, and the β-carotene content of olecranon and Taimango was 4010 micrograms/100 grams and 3870 micrograms/100 grams, respectively.

People who usually use more eyes in work and life are recommended to eat mango often, because carotene is a "guard" to protect eye health, which can help us resist the damage of blue light to the retina, prevent night blindness, dry eye and other diseases, and also has a certain antioxidant effect.

As for the calories of mangoes, "mango control" don't worry too much, only 35 kcal/100 grams, which is not as tall as apples and only 1/2 of lychees.

Eating too much mango may "turn yellow"

Even if the nutrition of mango is good, don't eat too much, otherwise it may make you gradually "yellow". This is due to the carotene in mango, too much carotene is ingested in a period of time, which will cause excess carotene to enter the body, and the body cannot metabolize it for a while, it will be deposited in the skin and stain the skin yellow, resulting in hypercarotenemia.

But don't worry, this symptom has no impact on your health. As long as you stop eating carotene-rich foods for a week or so, it will recover on its own, and the skin can slowly change back to its original color.

Eating mango in moderation can not only avoid yellowing of the skin, but also make people have better skin and reduce wrinkles. In a study published in Nutrients, researchers evaluated the effects of eating 85 grams or 250 grams of mango per day on the skin of postmenopausal women after 16 weeks. The study recruited healthy postmenopausal women aged 50~70 years with a body mass index (BMI) between 18.5~35kg/m2. After excluding a subset of those who could not participate, the participants were divided into two groups, 85 g/250 g Ataf mango, 4 times a week for 16 weeks.

The results found that after ingesting 85 grams of mango for 2~4 months, it can reduce facial wrinkles, which may be due to the beneficial components of carotenoids, flavonoids and mangiferins. While the intake of 250 grams will increase wrinkles, this may be due to the increase in total sugar intake, which leads to glycosylation of collagen fibers and destroys the collagen structure.

So, according to this study, regular and moderate intake of mango is good for the skin and may help you improve skin wrinkles, but if you binge eat mango every day, it may make your skin worse.

People with mango allergies, eat with caution!

Eating mango regularly is good for the body, but some people will develop allergies after touching or eating mangoes.

Mango allergy is generally divided into two types: immediate onset and delayed type, and the immediate type generally appears edema, red rash, urticaria and oral allergy syndrome 30 minutes after eating mango, and some people will have itching of the eyes and mouth, swelling of the eyelids, a lot of sweating and even chest tightness with the characteristics of shock after eating a small amount of mango; Late-onset symptoms usually appear 48 or 72 hours after mango consumption, such as contact dermatitis, orbital periosteal edema, eczema rash, and blister formation.

This may be because mango contains pinene, urushiol, limonene and other ingredients, which can cause contact allergic rashes in different people; In addition, the protein molecules in mango are also one of the allergens.

The study mentions that if you are allergic to mango, you may also react to birch pollen, peach, lychee, citrus, and cashew nuts. Moreover, even if mangoes are heated, canned, juiced, and made into fruit salads, they can still cause allergies in humans.

If you experience symptoms such as coughing, itching, burning and stinging in your lips and tongue, and swelling of your throat after touching or tasting mango, you may be allergic to mango, so don't try again. If you have a severe allergy to mango, you must see a doctor in time!

It is best not to keep mango in the refrigerator

In order to keep it fresh, all the fruits bought are stuffed into the refrigerator, which is a unified operation for many people. But mango is a tropical fruit and it doesn't like to stay in the fridge.

Although low temperature can inhibit postharvest respiration and ripening of mango, it is sensitive to storage temperature, and too low temperature will cause physiological chilling injury of mango. The most suitable storage temperature of mango is 13~15 °C, and when the storage temperature is lower than 10 °C, it will produce chilling injury, which is manifested as dark brown spots, pitting or depression lesions on the surface of the exocarp, and uneven ripening of the peel.

In addition, if mango is stored at 15°C~20°C, it is also beneficial to promote the synthesis of monoterpenes, sesquiterpenes and aromatics in mango. If the storage temperature is higher than 25°C, the content of these flavor compounds will decrease significantly, the content of alcohols and esters in the fruit will increase, and the flavor quality will be reduced.

Therefore, don't stuff the mango you bought directly into the refrigerator, just put it in a cool and ventilated place at home.

Mango varieties are recommended

There are many varieties of mangoes in mainland China, such as Jinhuang mango, Daqing mango, chickpeas mango, Taiwan mango, Kate mango, Guifei mango, ivory mango and so on.

1 Jin Huang Mang

The total sugar content of Jinhuang mango is higher at 24%, and the sugar-acid ratio is also higher, the taste is sweeter, and there is a special woody smell, which is very suitable for fresh food.

2 Kateman

Katemans is a late-maturing variety, the skin is pink after ripening, the skin is thin and the pit is small, the shape is oval, the fruit is large, the weight of a single fruit can reach more than 800 grams, and the largest can even grow to more than 1400 grams. When ripe, the sugar content is close to 7%, and the taste is sweet.

3 mangs

The typical varieties of mango are delicious and inexpensive, deeply loved by everyone, the peel is dark yellow when ripe, the flesh is delicate, the fragrance is rich, the sugar content is 13%~22%, and the taste is sweet and sour.

4 chaise mang

When ripe, the peel is dark purple, some will have a little yellow, the flesh is yellow, the pit is small, the sugar content is generally about 12%, the sugar acid is relatively high, and the taste is sweet.

5 ivory mangs

The fruit is round and long, and it is named because the fruit is shaped like a juvenile ivory, and there are two kinds of white ivory mango and red ivory mango, the former has a yellow or light yellow skin, and the latter has a light green skin and a pink skin facing the sun. The sugar content is about 17%, and the taste is sweet.

6 large green mangs

The skin of the unripe green mango is blue, although it is still mainly blue-green after cooking, it has begun to be slightly yellow, the meat is soft and tender, the sugar content is about 14%, and the taste is sweet.

7 olecranons

The skin is pale green, the flesh is orange-red, curved ivory, and the tip resembles an eagle's beak. The sugar content is 21%, but the sugar-acid ratio is 10%, and the sugar-to-acid ratio of Daqingmang is 16%. In contrast, the chickpeas will have a slightly sour taste.

The right way to eat mangoes

Most people who eat mango for the first time will feel overwhelmed, and many people eat mango all the way to nibble on it, making their faces full of mango juice. Actually, there is skill in eating mango.

Step 1: After cleaning the mango, slowly cut it from the middle with a knife (be careful to avoid the pit) and cut the whole mango in half, or you can also cut the mango into three pieces with one knife on the left and one knife on the left and right of the core.

Step 2 PlanA: Cut the mango pulp into a cross with a knife, turn the mango flesh out, cut it into a bowl with a knife, and sit down with the bowl to eat slowly.

Step 2 Plan B: Dig directly with a spoon, simple and rude!

Remember to prepare some tissues while eating, wipe your hands and mouth at any time to avoid staining your clothes.

Summary:

Don't miss the sweet and tender mango with its special aroma and sweet and tender flesh! Among the many fruits, it is very eye-friendly, and the calories are not high, so eat it quickly! If you're allergic, don't risk it!

Source: Popular Science China