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This stone fruit is not only delicious, but is also regarded as extremely healthy.
It’s that time of the year again when you just cannot resist the fruity aroma of the mangoes when you walk by the market place. The only best thing about the otherwise blistering summers is the arrival of the King of Fruits – Mangoes. Relished by people of all ages, this fruit brings the spirit of summer with it with its bright yellow colour and sweet juicy taste.
This stone fruit is not only delicious, but is also regarded as extremely healthy. It is packed with powerful antioxidants, electrolytes and dense calories. The bioactive compound mangiferin also referred to as ‘natural miracle agent’, has promising protective effects against degenerative diseases such as heart diseases, cancer, obesity, diabetes and other lifestyle disorders.
It also protects the body against damage associated with oxidative stress due to presence of the potent antioxidants like total phenolic compounds, carotenoids and ascorbic acid. Not only the fruit, but also its by-products like the peel, seed and kernel possess several health endorsing properties such as antimicrobial, antidiabetic, antiallergic, anticancer, cholesterol lowering, and immunomodulatory.
The pulpy sweet fruit is a weakness to many. However, the high potassium content in it inhibits the people on dialysis to include it in their meal. Potassium is a mineral that controls the nerve and muscle function and is necessary for maintaining fluid, electrolyte balance and pH levels in the body. Mangoes are considered fruits with high potassium content however, the potassium content of mangoes differs with the variety, and it ranges from approximately 100 mg to around 220 mg per 100 g of edible portion. Food with potassium content below 100 mg per serving is considered low in potassium and is suitable for people on dialysis.
Potassium content of few local varieties available in the market
|
Mango Variety |
Potassium in mg per 100 g |
|
Banganpalli |
144 |
|
Gulabkhas |
115 |
|
Himsagar |
137 |
|
Kesar |
142 |
|
Neelam |
137 |
|
Paheri |
153 |
|
Totapuri |
160 |
*Reference: Indian Food Composition Tables (IFCT), 2017
One can very well enjoy the season of mangoes by choosing a variety that yields less potassium. The portion size can be adjusted to reduce the net content of potassium per serving. A small serving size of about 75g of mango or 2 thin slices can be relished without any fear of rising serum potassium levels. However ensure you consume only one portion of fruit on that particular day. Therefore, managing your intake of high potassium foods during summer can allow you to enjoy the mango season to the fullest.
Mrinal Pundit, Dietician, NephroPlus