Mango seasons are here, as baskets of mangoes started making their way into the markets we need to make the best use of it. The anticipation of mangoes is a yearly affair in Nigeria because mangoes, like many other fruits, are seasonal. We don’t have them all year-round, so we love them while they’re around.
Mango trees blossom around April, depending on the variety and geographical location. Flowering starts in the dry season (late Harmattan). This is when the weather is dry and less humid, which favors pollination and reduces disease. It takes about 3–4 months for mangoes to fully mature. Once matured, the mangoes are harvested while they’re still firm, as this allows for easy transportation despite bumpy roads. If left on the trees, mangoes can overripen within a few weeks, causing them to bloat and burst.
Mangoes are generally sweet and fleshy fruits, but the richness of their juice depends on both the ripeness and the variety. In Nigeria, we have several varieties of mangoes. There is Sheri mangoes which is much cherished as the sweetest variety. Also, we have Julie mangoes, Peter mangoes, Ogbomoso mangoes, kerosene mangoes, Palaba mangoes, Jekanyo mangoes, Opioro mangoes, Benue mangoes etc.
Regardless of variety, including mangoes in your diet can improve your health and wellness, keeping you glowing year long.
One serving of fresh mango supplies 70g of nutrients, including 2g of fibres (about 7% of the daily value required) and 50% of the DV of Vitamin C. The same measure of mangoes also contains about 20g of carbohydrates, a trace measure of proteins and zero fats. Yes, mangoes are fat-less fruits.
Beyond their expected immune-fighting and digestion-promoting capabilities, tossing in some slices of mangoes into your fruit bowl will fill you with both carbs and nutrients to power through the day or refuel your energy level at night.
Mangoes contain a community of nutrients that boost the immune system and enhance protection from alien entities. Two noteworthy vitamins, Vitamins A and C, present in desirable portions in mangoes, ensure disease prevention and can contribute to increased white blood cells, sabotaging infections.
When mangoes are consumed, they release digestive enzymes into the digestive tract. These enzymes, called amylases, break down heavy foods, aiding the absorption of nutrients into the bloodstream. They can also distill complex carbs from other foods into simple sugars like sucrose and glucose. The riper a mango, the higher the enzymes present in it. Mangoes also contain fibers and water which can fix constipation and related digestive problems.
Research has also proved that mangoes contain mangiferin, an antioxidant that may be good for heart health. Mangoes also contain magnesium and potassium, nutrients that promote healthy blood flow by lowering blood pressure. Mangiferin has also been recognised for its anti-cancer ability.
Two more antioxidants in mangoes, lutein and zeaxanthin, aid the functioning of the retina, reducing the absorption of sunlight and protecting the eyes from blue lights. So when you accumulate mango consumption over several weeks, months, and years, you whet your taste buds while nourishing your body with nutrients that enhance wellness.
Though high in natural sugars and thus demanding moderate consumption, mangoes are safe for all age groups and genders. They contain a pack of nutrients that can favor healthy growth. For instance, one serving of mangoes supplies pregnant women with folate, a water-soluble vitamin that’s essential for cell growth. This benefits both women and their babies.
Try to include mangoes into your diet this season, whether as smoothies, mango juice, dried mangoes, or juicy Sheri mangoes, whichever way works giving you the benefits of mangoes to improve your health and wellness, keeping you glowing all year long.