Mango is the most popular and healthiest fruit in Pakistan, India, and Southeast Asia. In some countries with rich mango cultivation, it is called the king of fruits. Several types of mango exist worldwide, and these all are slightly different in taste, size, shape, and color.
Nutrients in Mango
Mangoes are not only delicious, but they are rich in nutrients. Below is the list of nutrients packed in mango.
One cup of fresh mango, almost 165g, provides:
Calories: 99
Sugar: 22.5g
Protein: 1.4 grams
Fat: 0.6 gram
Fiber: 2.6 grams
Carbs: 24.7 grams
Vitamin C: 67% of daily value (DV)
Folate: 18% DV
Copper: 20% DV
Vitamin B6: 12% DV
Vitamin A: 10% DV
Vitamin K: 6% DV
Vitamin E: 10% DV
Niacin: 7% DV
Potassium: 6% DV
Magnesium: 4% DV
Thiamine: 4% DV
Riboflavin: 5% DV
Health Benefits of Mango
The health benefits of mango are listed below:
- Mango is low in calories, and one cup of fresh mango contains 99 calories. It means it has a low-calorie density.
- It contains healthy plant compounds that serve as antioxidants and protect your body.
- Mango is packed with nutrients that boost your immune system, such as vitamin A, Vitamin E, folate, copper, etc.
- It contains potassium and magnesium that supports heart health and healthy blood flow in the body.
- Mango contains digestive enzymes that are good for digestive health.
Mango Kulfi Recipe
With the king of fruits, here is the yummy and healthy mango kulfi recipe, a great snack for kids. This recipe may also serve as dessert, which everyone will like.
Ingredients:
- 7 Ripe mangoes
- Sugar 4tbsp
- Half a cup of dry milk
- Condensed milk (optional)
Note: if you use condensed milk in the recipe, do not add sugar, as it already has sugar.
Method:
- Peel off the mangoes and chop them into pieces.
- Take a blender and add chopped mangoes.
- Add condensed milk or sugar and dry milk into the blender.
- Blend all the ingredients well.
- Put this mixture into the molds and freeze them for 6 to 8 hours.
- Enjoy the yummy mango kulfi recipe.
