The mighty mango

By Memoona Mukhtar
Fri, 07, 24

They’re not just delish! Pakistan’s national fruit also has several health benefits....

The mighty mango


It’s summer, and how can we spend it without mangoes! Mangoes are such a vital part of the Pakistani summer and are synonymous with the season in our country. There are various varieties of mangoes available here, like Chaunsa, Anwar Ratol, Langra, Sindhri, and many more. Multan is the main producer of mangoes and is also referred to as the “Mango City of Pakistan”.

With its sweet flavour and distinct smell, the mango is also called the “King of Fruits”. Mangoes can be enjoyed in various forms, including cakes, ice cream, and shakes. Jams and pickles are made with unripe mangoes and are preserved to be used throughout the year.

This sweet and juicy fruit also has many health benefits:

Supports a healthy immune system

Mangoes help support a healthy immune system as they contain nutrients necessary for a body to work properly, including three essential micronutrients which are not produced inside the body and must be included in our daily diet:

- Vitamin C: Vitamin C is an antioxidant. It protects the tissues and helps them work properly. Research suggests that vitamin C in mangoes also boosts the immune system by stimulating the activity of white blood cells.

- Vitamin A: Most people are aware of the benefits of vitamin A – it improves vision and is also essential for reproductive health and beneficial for the skin.

- Vitamin B6: Vitamin B6, also known as folic acid, is important for keeping the immune system healthy as it facilitates the production of antibodies. It also helps make haemoglobin which carries the oxygen in red blood cells to tissues throughout the body, and is involved in normal brain development.

Reduces the risk of cancer

Mangoes are a rich source of beta-carotene. This pigment is responsible for the yellow-orange colour of mangoes. It is one of the antioxidants among many others present in the fruit. These antioxidants help to neutralize free radicals, which in excess can damage cells and can potentially lead to cancer.

Reduces the risk of cardiovascular diseases

The fibres and minerals present in this fruit help in reducing the risk of heart disease. Magnesium and potassium play a vital role in lowering blood pressure, which in turn reduces the risk of myocardial infarction (heart attack). Mangoes are a rich source of a compound known as mangiferin; research suggests that it may be able to reduce the risk of inflammation in the heart.

In a nutshell, there are various benefits of this superfruit. It helps aid proper digestive process and maintain a normal vision, and boosts our ability to fight diseases. Because of its extensive benefits and varieties, the king of all fruits is among the most popular in our country. You can make ice creams, desserts, toasts, shakes, and jams with mangoes. So, dear youngsters! Don’t waste a moment and make sure you discover some new mango dishes this summer.