The carotene content is 45 times that of pineapple, and the calories are lower than apples. This fruit is just right to eat now.

It’s mango season! Mango has a unique flavor and rich aroma. In addition to eating it directly after washing, it can also be made into many delicious foods, such as mango pudding, mango pancakes, mango sago, mango mousse, mango smoothie... Just looking at the names will make you drool!

Although mangoes are very popular, there are also many "problems" when it comes to "eating mangoes". In this article, we will review the issues that everyone is concerned about mangoes and provide you with some tips for eating mangoes.

Copyrighted stock images, reprinting may cause copyright disputes

Mango flavor and nutrition

Mango is native to India and Malaysia. It is known as the "King of Tropical Fruits" and is one of the top five fruits in the world. It is loved by many people for its unique fragrance.

The smell of mango mainly comes from its volatile components. Studies have found that there are more than 270 volatile substances in mango. Different volatile substances can give mangoes different flavor characteristics. The most important ones are esters and terpenes. Esters give some mangoes a peach-like smell; terpenes give mangoes a violet-like fragrance. In addition, the more mature the mango is, the stronger the fragrance.

Mango has an attractive aroma and is rich in nutrients. It contains vitamin C, potassium, carotene, magnesium, selenium, dietary fiber and other nutrients, among which the content of the first three is quite good.

1

Vitamin C

According to the data in the Chinese Food Composition Table, the vitamin C content of mango is 23 mg/100 g, which is not as high as oranges, but 7.7 times that of apples. However, there are differences in the vitamin C content of different varieties of mangoes. Some literature has compared rhubarb mangoes, green mangoes, hawkbill mangoes and Taiwanese mangoes, and found that their vitamin C content is less than 10 mg/100 g, with the highest rhubarb mango being 9.66 mg/100 g and the lowest green mango being 4.29 mg/100 g. Another study mentioned that the vitamin C content of mature Kate mangoes is 26 mg/100 g.

2

Potassium

The potassium content of mango is 138 mg/100 g. The edible part of a large mango can reach about 400 grams. Eating half of it can supplement us with 276 mg of potassium and 28 mg of magnesium, which can meet nearly 14% of the daily potassium requirement and nearly 8% of the magnesium requirement of an average adult, which is more friendly to maintaining healthy blood pressure.

Photo: 1 large mango, edible part about 400 grams Photographed by the author

3

carotene

The flesh of mango is yellowish in color, and many friends can guess that it is rich in carotene. The Chinese Food Composition Table shows that the carotene content of mango is as high as 897 micrograms/100 grams, which is higher than many other common yellow-fleshed 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, there are literatures comparing Dahuang Mango, Daqing Mango, Yingzui Mango and Taiwan Mango, and the data show that the β-carotene content of these four types of mangoes is very high. The highest is Dahuang Mango, up to 4060 micrograms/100 grams; the lowest is Daqing Mango, at 2670 micrograms/100 grams, and the β-carotene content of Yingzui Mango and Taiwan Mango is 4010 micrograms/100 grams and 3870 micrograms/100 grams respectively.

People who use their eyes a lot in work and life are advised to eat mangoes often, because carotene is the "guardian" of eye health. It can help us resist the damage of blue light to the retina, prevent diseases such as night blindness and dry eyes, and also has a certain antioxidant effect.

As for the calories in mango, mango lovers don't need to worry too much. It has only 35 kcal/100 grams, which is lower than that in apple and only 1/2 of that in lychee. Don't be afraid of gaining weight if you don't show off too much.

Eating too many mangoes may cause your skin to turn yellow

Even though mangoes are nutritious, don't eat too much, otherwise you may gradually "turn yellow". This is due to the carotene in mangoes. If you take in too much carotene over a period of time, it will cause excessive carotene to enter the body. If the body cannot metabolize it for a while, it will be deposited in the skin and turn the skin yellow, resulting in hypercarotenemia.

But we don't have to worry, this symptom has no effect on health. As long as you stop taking foods rich in carotene for about a week, it will recover on its own and the skin will slowly return to its original color.

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

The results showed that consuming 85 grams of mango for 2 to 4 months can reduce facial wrinkles, which may be due to the beneficial ingredients such as carotenoids, flavonoids and mangiferin. However, consuming 250 grams increased wrinkles, which may be due to the increase in total sugar intake, which led to the glycosylation of collagen fibers and destroyed the collagen structure.

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

People who are allergic to mangoes should eat with caution!

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

Mango allergy is generally divided into two types: immediate and delayed. The immediate type usually causes edema, rash, urticaria and oral allergy syndrome within 30 minutes after eating mangoes. Some people may experience itching of the eyes and mouth, swelling of the eyelids, heavy sweating and even chest tightness with shock characteristics after eating a small amount of mangoes. The delayed type usually causes symptoms 48 hours or 72 hours after eating mangoes, such as contact dermatitis, orbital periosteal edema, eczema rash and blister formation.

This may be because mangoes contain pinene, urushiol, limonene and other ingredients. These allergens can cause contact allergy rashes in different people. In addition, the protein molecules in mangoes are also one of the allergens.

The study mentioned that if you are allergic to mango, you may also react to birch pollen, peach, lychee, citrus, and cashew. Moreover, even if mango has been processed by heating, canning, making juice, and making fruit salad, it can still cause human allergies.

If you experience symptoms such as coughing, itching, burning and stinging of the lips and tongue, and swelling of the throat after touching or tasting mangoes, you may be allergic to mangoes and should not try it again. If you experience severe allergic reactions after eating mangoes, be sure to see a doctor immediately!

Copyrighted stock images, reprinting may cause copyright disputes

It is best not to put mango in the refrigerator

In order to keep the fruits fresh, many people put all the fruits they buy into the refrigerator. But mango is a tropical fruit and it doesn't like to stay in the refrigerator.

Although low temperature can inhibit the respiration and ripening of mangoes after harvest, it is sensitive to storage temperature. Too low a temperature can cause physiological chilling damage to mangoes. The most suitable storage temperature for mangoes is 13~15℃. When the storage temperature is lower than 10℃, chilling damage will occur, which is manifested by discoloration of the outer skin surface with dark brown spots, pitting or sunken lesions, and uneven ripening of the skin.

In addition, if mangoes are stored at 15℃~20℃, it will also help promote the synthesis of flavor substances such as monoterpenes, sesquiterpenes and aromatics in mangoes; if the storage temperature is higher than 25℃, the content of these flavor substances will decrease significantly, the alcohol and ester content in the fruit will increase, and the flavor quality will decrease.

Therefore, don’t put the mangoes you buy directly into the refrigerator. Just put them in a cool and ventilated place at home.

Recommended mango varieties

There are many varieties of mangoes in my country, such as Golden Mango, Big Green Mango, Eagle-Billed Mango, Taiwan Mango, Kate Mango, Guifei Mango, Ivory Mango, etc.

1

Golden Mango

The total sugar content of Golden Mango is as high as 24%, and the sugar-acid ratio is also high. It tastes sweet and has a special woody aroma, making it very suitable for fresh consumption.

Photo: Golden Mango photographed by the author

2

Kate Mang

Kate Mango is a late-maturing variety. When ripe, the fruit skin is pink, the skin is thin, the core is small, and the shape is oval. The fruit is large, and the weight of a single fruit can reach more than 800 grams. The largest can even grow to more than 1,400 grams. When ripe, the sugar content is close to 7%, and the taste is sweet.

Photo: Kate Mang, photographed by the author

3

Taiwan Mang

This is a typical mango variety that is delicious and inexpensive, and is loved by everyone. When ripe, the skin is dark yellow, the flesh is delicate, and the aroma is rich. The sugar content is 13%~22%, and the taste is sweet and sour.

4

Guifei Mango

When ripe, the skin is dark purple, some with a little yellow, the flesh is yellow, the core is small, the sugar content is generally around 12%, the sugar acidity is relatively high, and the taste is sweet.

5

Ivory Mango

The fruit is round, long and large, named after its shape like young elephant ivory. There are two types: white ivory awn and red ivory awn. The former has yellow or light yellow skin, while the latter has light green skin and pink on the sunny side. The sugar content is about 17%, and the taste is sweet.

6

Green mango

The skin of the unripe large green mango is green. When ripe, it is still mainly green, but has begun to turn slightly yellow. The flesh is soft and tender, with a sugar content of about 14% and a sweet taste.

7

Eagle's beak

The peel is light green, the flesh is orange-red, and it is ivory-shaped, with the tip looking like an eagle's beak. The sugar content is 21%, but the sugar-acid ratio is lower at 10%, while the sugar-acid ratio of the big green mango is 16%. In comparison, the eagle's beak mango tastes slightly sour.

The correct way to eat mango

Most people who eat mangoes for the first time will feel at a loss as to where to start. Many people just chew mangoes without thinking, leaving their faces covered with mango juice. In fact, there are some tips on eating mangoes.

Step 1: After washing the mango, use a knife to slowly cut it in the middle (be careful to avoid the core), cut the whole mango in half, or you can make a cut on each side of the core to cut the mango into three sections.

Step 2 Plan A: Use a knife to cut the mango flesh into a cross shape, turn the mango flesh inside out, use a knife to scrape it into a bowl, sit down with the bowl and eat slowly.

Step 2 Plan B: Just dig it out with a spoon, simple and rough!

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

Summarize:

Don't miss the mango, which has a special aroma and sweet and tender flesh! Among many fruits, it is very eye-protecting and has low calories. Eat it quickly! If you are allergic, don't take the risk to try it!

Photo: "Little Mango" Photographed by the author

In addition, don’t throw away the leftover mango cores, they have a special use, and that is that you can make a cute “little mango dog” ornament!

References

[1] Li Tianyu, Xin Ming, Ling Dongning, Huang Jielin, Feng Jinqing, Sun Yu, Li Changbao. Research progress in the regulation of mango flavor substance synthesis and metabolism[J]. Light Industry Science and Technology, 2021(12):1-37

[2] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018

[3] Wang Guiyi, Meng Jiajun, Xu Wenjing, Chen Changlin, Liu Siqi, Lv Yuanping. Analysis of nutritional components and flavor substances of different varieties of mango[J]. Food Industry Science and Technology, 2022, 43(1): 71-79

[4] Pan Hongbing, Du Pont, Luo Ling, Zhong Qi, Li Guili, Li Guizhen. Study on the growth and development of Kate mango fruit[J]. Sichuan Agricultural Science and Technology, 2020, 0(5): 20-23

[5]Vivien W. Fam et al. Prospective Evaluation of Mango Fruit Intake on Facial Wrinkles and Erythema in Postmenopausal Women: A Randomized Clinical Pilot Study, Nutrients (2020). DOI: 10.3390/nu12113381

[6] Yan Huiqing, Huang Xiaolong, Ma Zhaocheng. Research progress on mango allergy[J]. Food Science, 2017, 38(3): 305-309.

[7] Wang Yuting, Zhou Xin, Wang Zhe, Wang Jun. Current status of tropical fruit production, preservation and processing[J]. Tropical Agricultural Sciences, 2023, 43(10): 80-88

[8] Huang Libiao, Yuan Yiyang, Chen Lin, Yang Meiyan, Peng Zhiyuan, Lu Xiaoting, Gao Xiangyang. Comprehensive evaluation of quality characteristics of different mango varieties based on principal component analysis and HS-SPME-GC-MS technology[J]. Food Industry Science and Technology, 2023, 44(3): 297-306

[9] Hua Min, Guo Lijun, Deng Huidong, Feng Xuejie, Chen Liming, Luo Zhiwen, Li Siyu, Wu Xiaohui. Comprehensive technology for improving the quality of 'Guifei' mango fruit[J]. Chinese Journal of Tropical Agriculture, 2023(2):72-77

[10] Feng Yixi. Introduction to excellent mango varieties[J]. Guangxi Horticulture, 2001, 12(3): 26-27

Planning and production

Source: Xue Qingxin, registered nutritionist

Review | Ruan Guangfeng, Deputy Director of Kexin Food and Health Information Exchange Center

Planning丨Zhong Yanping

Editor: Zhong Yanping

Proofread by Xu Lailinlin

The cover image and the images in this article are from the copyright library

Reprinting may lead to copyright disputes