For those who have not read last week’s column, I shall go through it briefly in order to make today’s discussion easier to understand. For more information, visit

Superfruits contain diverse and dense nutrients. They offer high concentrations and varieties of phytochemicals (polyphenols and carotenoids). Their other outstanding features are that they have gone through multiple scientific researches; have been scrutinized in clinical trials, and have shown to be effective in promoting health and lowering disease risk when included in a diet. Popularity, which also helps earn them their titles of superfruits, comes from their special aromas, delectable tastes, bright and intense colors, attractive appearances, varied textures, diverse use, affordable prices, and market availability.
 

1. mango

2. fig

3. orange

4. strawberry

5. goji, or wolfberry

6. red grape

7. cranberry

8. kiwi

9. papaya

10. blueberry

11. cherry (sweet and sour)

12. red raspberry

13. seaberry

14. guava

15. blackberry

16. black currant

17. date

18. pomegranate

19. acai (pronounced assai)

20. dried plum (prune)
 
Today, we shall discuss the superfruit leader, mango, its active properties, its effects on human health and disease, its dense and diverse nutrient and phytochemical contents, and why it is chosen to head the superfruit list.

Mango, Mangifera indica, is a tropical fruit that grows abundantly in the Indian Subcontinent, Southeast Asia, Mexico, and Africa. It has become a widely grown, spread, and popular fruit. Though originating in the Indian Subcontinent, it has become available around world and widely cultivated and consumed (over thirty-three million tons of annual output). Mango is imported to our country from India, Pakistan, Egypt, Sudan and Africa and is available all year round. The succulent superfruit is found in fifty varieties and in different colors and sizes. Its acclaim comes from its varying exquisite taste, appealing powerful fragrance, inviting deep colors, interesting smooth shapes, and convenient sizes. The plump pulp of the fruit is juicy, usually golden yellow in color, and smooth in texture, but lesser qualities are sometimes fibrous. The mango’s green, yellow, or red-tan soft skin is firm, unless it is very ripe. When ripe, its aroma can be tenacious and overwhelming.

Mango became the leading superfruit for the multitude essential nutrients and phytochemicals it contains. Let us take a closer look at them. The fruit’s main nutrients are protein, prebiotic and insoluble fibers, vitamins A, Bs, and C, minerals, and omega fats. Its phytochemical content is the potent vitamin A’s precursor carotenoids (alpha-and-beta-carotene, violanxanthin, beta-cryptoxanthin, lutein) and polyphenols (quercetin, gallic acid, gallotannins, rhamnetin, cyanidin, xanthone glycosides, and mangiferin in the skin). All the above nutrients and phytchemicals are essential for different biological functions. Apart from being delicious, mango is comprehensively nutritive and filling, and has multiple uses and benefits.

Carotenoids and polyphenols are abundant in both peel and pulp pigments. Twenty-five of them were isolated from mango flesh. Both skin and pulp offer a potent phytochemical called mangiferin, which has potent actions on different illnesses.

Polysaccharides (long-chain sugar molecules found in plants) are the prebiotic (soluble) fiber, which improves overall health; boosts the intestinal microflora; and works to prevent cardiovascular disease and diabetes through lowering blood cholesterol and sugar levels.

Since 1930, 750 research papers on mango effects on human health and disease have been published. Cuban and Spanish experts came up with a mixture called Vimang, rich in mangiferin and other phytocompounds from the fruit and tree. The compound showed effectiveness on allergens, inflammatory substances, and pain.

It also enhanced memory and neurological functions in rats. An Indian research found that leaves of the mango tree demonstrated antibiotic action against dental bacteria.

In animal experiments, lupeol, a phytochemcal in mango, appears to have healing action on inflammation, arthritis, DNA damage, and malaria. The same substance exhibited anticancer activity by suppressing cancer cell propagation in laboratory trials.

Due to mango’s widespread availability and high nutritional value, it has become the subject of extensive research and was found to be a good dietary supplement in impoverished and famine stricken countries (West Africa). The superfruit was effective in the relief of undernourished children. It has also become means of fighting starvation and malnutrition, resulting in saving many lives.

The mango fruit is not alone in giving health benefits; the leaves of the mango tree can help treat certain disorders. According to Heinerman’s Encyclopedia of Fruits, Vegetables, and Herbs, natives of the island of Curacao use the infusion of one-day-dried mango leaves to control blood pressure. Pour a liter of boiling water on two shredded mango leaves and leave to steep for one hour. Take two cups of the infusion daily for three days only. Stop for a few days, and then repeat the therapy.

According to Heinerman, the French journal, Plantes Medicinales et Phytotherapiques, recommended the use of the infusion of mango leaves to treat blood vessels, which feed the pancreas, as well as diabetes and accompanying vascular and eye retinal diseases. A daily cup of the above-infusion mixed with two teaspoons of mango, guava, or papaya juice improves the condition of diabetic retinopathy and strengthens fragile blood vessels and varicose veins.

Fresh mangoes have an exceptional taste, smooth texture, and an unsurpassed fragrance among all fruits. They make flavorful desserts, shakes, ice-creams, juices, sorbets, and smoothies and give a special flavor and aroma to salads, pickles, barbecues, snacks, sauces, and exotic dishes. Due to their fragrance and digestive enzymes, mangoes are often used as an enhancing ingredient in Indian and Caribbean dishes. The fruit keeps much of its nutritional value whether frozen or dried. One third of a mango makes a helping and gives you nutrients, fiber, and phytochemicals your body needs.

Who said healthy foods cannot be tasty? Enjoy!
 
Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural!