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Mangoes and Melons
Mangoes and melons are considered important fruits that can be said to represent the very idea of summer which is full of energy and has a lot to offer in terms of tastes. Whether it’s the juicy sweetness of Alphonso or Safeda mangoes, the crunchy texture of watermelon, or the sourness mixed with a sweetness that comes from eating Sun melon; each type has its flavour profile that keeps you hooked.
Types and Varieties:
Watermelon (Tarbuj): The crispness coupled with subtle sweetness present in Tarbuj, otherwise known as Kiran watermelon makes it perfect for use in salads during hot days when all one needs is something refreshing.
Nutritional Value:
Energy: 30 calories per 100g serving
Carbohydrates: 8g
Sugars: 6g
Dietary Fiber: 0.4g
Vitamin C: 8.1mg (14%DV)
Vitamin A: 569IU (11%DV)
Potassium: 112mg (3%DV)
Alphonso Mango (Hapoos Aam): Hapoos Aam also referred to as Alphonso mangoes have rich creamy textures accompanied by heavenly scents which are simply indulgent.
Nutritional Value:
Energy content per 100 g serving
Calories: 60 kcal;
Protein: 0.82 g ;
Carbohydrates:15 g;
Fats: 0.64 g;
Cholesterol :0 mg;
Sugar Content:12.4 grams;
Dietary Fiber:1.6 gm
Calcium:11 mg
Iron: 0.13 mg
Safeda Mango (Safeda Aam): Smooth fiber-free flesh characterized by a sweet-tart taste makes Safeda mangoes ideal for snacks and cooking.
Nutritional Value:
Energy content per 100 g serving
Calories: 60 kcal;
Protein: 0.82 g ;
Carbohydrates: 15 g;
Fats: 0.64 g;
Cholesterol :0 mg;
Sugar Content: 12.4 grams;
Dietary Fiber: 1.6 gm
Calcium: 11 mg
Iron: 0.13 mg
Sindhura Mango (Sinduri Aam): The red skin of Sindhura mangoes hides inside it, a luscious and pulpy fruit with a perfect balance between sourness & sweetness.
Nutritional Value:
Energy content per 100 g serving
Calories: 70 kcal;
Protein :1 gm ;
Carbohydrates:16 gm;
Fats: 0.36gm;
Cholesterol: 0mg;
Sodium: 7mg;
Sun Melon: Sun melon is an orange-yellow coloured fruit that has very tender juicy sweet flesh along with a mild flowery flavour thus it makes a great addition to any fruit salad or smoothie recipe!
Nutritional Value:
Energy content per 100 g serving
Calories: 31 kcal;
Protein: 0.84 g ;
Carbohydrates: 7.18 gm;
Fats: 0.19gm ;
Cholesterol: NA
Watermelon Slice: Juicy, cooling watermelon slices are classic summer treats – perfect for picnics, barbecues or just lazing by the poolside!
Nutritional value:
Per 100g serving
Energy content(30 cal),
Carbs(8g),
Sugars(6g),
Protein(0g),
Fat(0g),
Dietary Fiber(0g).
Muskmelon (Madhu): Muskmelon aka cantaloupe is famous for its juicy fragrant flesh that tastes deliciously sweet whether eaten raw or cooked in dishes both savoury and sweet.
Nutritional value:
per100 g
calories-34
carbs-8
sugars-7
fiber-0.9g
Raw Mango: Raw mango has a tangy and crisp texture, which makes it perfect for various savoury dishes such as pickles, chutneys, or drinks like lassi.
Nutritional value:
per100 g
calories-60
carbs-15g
sugars-13g
fiber-1.8g
These values are an approximation because they may depend on factors such as ripeness and cultivation methods used.
Uses:
Raw Consumption: Eat mangoes and melons as-is for a refreshing snack or dessert.
Smoothies and Juices: Blend mangoes and melons to make smoothies or juices that are both nutritious and flavorful.
Salads: Add diced mangoes and melons to salads for sweetness and colour.
Deserts: Use mangos and melons in fruit tarts, sorbets, pies, etc.
Salsas & Chutneys: Make salsa, chutney, or relish with mangoes & melon. Pairs well with grilled meats/seafood/tacos.
Preserves: Capture the taste of mangoes and melons by making jams, jellies, or fruit preserves.
Health benefits of Mangoes & Melons:
Lots of antioxidants – Mangoes and melons are packed with antioxidants such as vitamin C, beta-carotene, flavonoids, etc which help fight off free radicals that damage cells leading to heart disease/cancer among other chronic illnesses.
Boosts Immunity – The immune system is empowered by high levels of Vitamin C found in these fruits. This makes it easier for the body to defend itself against infections like colds flu etc. Regular intake may also reduce the severity/duration of an infection
Good for eye health – Vitamin A is essential in maintaining good vision; fortunately enough this nutrient can be obtained from either eating mangoes or watermelons since they contain lots of beta carotenes (pre-cursors). Such compounds safeguard eyes from age-related macular degeneration (AMD) commonly known as cataracts.
Promotes Digestion – Due to their fiber content dietary fibers found in these fruits are necessary for healthy digestion processes because they add bulk to stool thus preventing constipation besides promoting regular bowel movements (peristalsis). Furthermore, such fiber nourishes friendly bacteria within the colon thereby enhancing gut health.
Hydration & Electrolyte Balance – Considering that mangoes and melons are mostly made up of water it is not surprising that they play a big role in re-hydrating body fluids lost through sweating during hot weather or intense workouts. In addition to this, their electrolyte composition helps restore normal levels thus preventing muscle cramps associated with dehydration.
Heart Friendly – Potassium found abundantly in both mangoes & melons is essential for blood pressure regulation as well as general cardiovascular protection against conditions such as hypertension/stroke etc. Fruits rich in potassium may therefore have beneficial effects on heart health.
Skin Care – The antioxidants present in these fruits can contribute towards healthier skin by reducing oxidative stress which often leads to premature aging signs like wrinkles among others. Vitamin C promotes collagen production while A repairs damaged cells thus improving the overall quality of one’s complexion.
Weight Loss – While being sweet mangoes and melons have relatively low calorie/fat content making them ideal choices for individuals watching their weights. Additionally, high amounts of dietary fiber contained therein tend to make people feel fuller hence reducing chances of overeating thereby supporting efforts geared at shedding extra pounds.
FAQs
How do I select ripe mangoes and melons?
Mangoes:
- Look for mangoes that have a slight give when gently squeezed.
- The skin should be mostly red, orange, or yellow with minimal green.
- Avoid mangoes with wrinkled skin or large dark spots.
Melons:
- For watermelons, tap the rind and listen for a deep, hollow sound.
- The skin of a ripe cantaloupe should have a sweet fragrance and feel slightly soft at the stem end.
- Honeydew melons should have a creamy yellow color on the skin when fully ripe.
While selecting mangoes, search for fruits that slightly yield to gentle pressure and have a fragrant smell at the stem end. For melons, choose fruits that feel heavy for their size, are uniformly shaped, and have a slightly dull rather than shiny rind. Additionally, ripe mangoes as well as melons should give off sweet scents.
Can diabetic people eat mangoes and melons?
Yes, diabetic individuals can have mangoes and melons as part of their meal plan provided they do so in moderation within the context of a balanced diet. Although they contain natural sugars too, the latter also supply fiber; vitamins; antioxidants among other necessary nutrients. Nevertheless, people living with diabetes need to watch portion sizes when consuming such fruits while taking into account their glycemic index/load to effectively manage blood sugar levels. One should seek personalized dietary advice from a healthcare provider or registered dietitian.
