Ever wondered if fruits could be superheroes? Which fruit could top it? The mango would wear a bright gold cape and fly around with a big, juicy smile. Tropical favorites, mangoes are sweet, sun-kissed, and pure satisfaction all rolled up into deliciousness.
Now, let’s just grab a slice, sit down with your little munchkins, and dive into the wonderland of mangoes that you can munch on!
Mango: A Bite of Sunshine
Mangoes are like sunshine in fruit form. Carefully grown only in warm, tropical parts of India, Pakistan, Mexico, and the Philippines, they are bright yellow-orange on the inside, often red on the outside. Their flavor is a little citrusy, a little peachy, and very delicious.
But the real treasure is its soft, juicy flesh, underneath a bundle of nutrition waiting to be unwrapped. Not only are mangoes delicious, but they are also smart snacks for kids, busy parents, or everyone who wants to add more goodness to their plate.
Nutritional Value
Before we tackle nutrition, we must first define what benefits mango is technically giving us.
The texture of a mango will have the following about it if you bite into it:
Vitamin C
Mango is a powerful antioxidant that keeps your immune system strong. In one cup of mango, you get some 70 percent of your daily vitamin C needs. This is a lot of superhero power in one bite! Vitamin C helps your child’s body heal cuts faster. It also assists in your body’s absorption of iron. It’s a win-win situation for both tired parents and growing kids.
Vitamin A
That deep orange color? This beta carotene turns to vitamin A in your body. Just one mango provides your child with more than half his daily vitamin A requirement. Vitamin A ensures that eyes are sharp and skin is glowing, which is good news for inquisitive little investigators and selfie-promoting minors.
Fiber
While one cup of mango may not deliver upwards of 28+ grams of fiber, one serving provides about 3 grams of fiber, which, among other things, helps to keep things moving!
Fiber is great for digestion and prevents constipation, which is a big concern for toddlers, kids, and even grown-ups who do not drink enough water.
Hydration Boost
About 80% of a mango’s volume is composed of water, allowing it to be a juicy method for helping your family stay hydrated on hot days or after playtime in the park.
Folate and B Vitamins
Included as brain-loving nutrients, they help with everything from building red blood cells to helping you stay energized, as well as maintaining healthy development in the brain. Folate is particularly critical for expectant moms and young children since it assists growing brains and bodies to develop exactly as they should.
Mango Varieties in Pakistan & Their Nutritional Facts
| Mango Variety | Origin (Region in Pakistan) | Calories | Vitamin C (mg) | Vitamin A (IU) | Fiber (g) | Sugar (g) | Flavor & Notes |
| Chaunsa | Punjab (Multan, Rahim Yar Khan) | 60 | 36 | 1082 | 1.8 | 13.7 | Exceptionally sweet, soft pulp, high aroma |
| Sindhri | Sindh (Mirpur Khas, Hyderabad) | 63 | 30 | 1120 | 1.5 | 14.2 | Very juicy, large size, early season variety |
| Langra | Punjab (Multan, Bahawalpur) | 62 | 35 | 990 | 2.3 | 13.9 | Tangy-sweet, green skin even when ripe |
| Anwar Ratol | Punjab (Rato Dero, Multan) | 61 | 32 | 1000 | 1.6 | 13.0 | Small, extremely aromatic, fiberless |
| Dussehri | Punjab (Multan, Bahawalnagar) | 64 | 28 | 1010 | 2.0 | 13.5 | Smooth texture, sweet flavor, easy to digest |
| Fajri | Sindh (Tando Allahyar) | 66 | 26 | 970 | 1.8 | 12.7 | Long mango, mildly sweet, fibrous |
| Sensation | Sindh (Trial farms) | 65 | 29 | 1040 | 1.7 | 13.2 | Hybrid variety, late season, balanced taste |
| Samar Bahisht | Punjab | 62 | 27 | 1020 | 1.5 | 13.3 | Medium sweetness, soft pulp |
| Gulab Khas | Sindh / Punjab border | 60 | 33 | 1065 | 1.9 | 12.8 | Rose-scented, beautiful blush color |
Why are mangoes a child’s favourite fruit and parents’ favourite as well?
The thing about a child eating a cold, juicy mango is that there is something magical in the way that the child’s face lights up. While the taste is the prime motivator for enjoying mangoes on your fruit tray, there are various other reasons why they have to be a regular part of the family’s fruit tray.
Easy to Eat
Mangoes can be sliced, cubed, blended, and even made into fun mango popsicles by freezing them. No tricky seeds or messy peels.
Naturally Sweet
Mangoes are a naturally sweet fruit that does not require added sugar. This is the kind of sweet treat parents can feel good about.
Allergy-Friendly
Luckily, kids with food sensitivities generally don’t have any trouble with mangoes. Nothing is gluten, dairy, or nut free and vegan. As a result, they are a safe bet for lunches, school snacks, and party platters.
Smart Snacking: How to Add More Mangoes to Your Day
If you’re looking for easy, nutrition-packed ways to boost the mango intake of your family’s meals, here are 10 of our favorites. Here are some kid-approved ideas:
- Mango Smoothies: Blend mango with Greek yogurt and banana for a creamy breakfast or after-school treat. Beneficial to gain weight.
- Fruit Kebabs: Add mango chunks to skewers with grapes, strawberries, and melon. A fun, hands-on snack for your toddler.
- Zesty dip: Mix diced mango, tomato, onion, and lime. Great with chips or grilled chicken.
- Freeze mango chunks for a cool Summer Snack. They’re like fruity ice cubes!
- Mango Oatmeal: Stir mango purée into warm oatmeal for a naturally sweet start to the day.
Mangoes and Growing Bodies: Nutrition by Age
How mangoes help your family at every stage can be read below:
Toddlers & Preschoolers
It is also good for supporting immune health and vision development. Fun textures and vibrant colors help explorative, picky eaters enjoy fruit.
School-Aged Kids
Fuel energy for active days at school and play. Supports digestion and brain health.
Teens
Its benefit to skin health. Let these be energized for sports, studies, and social life.
Parents
A delicious and low-calorie snack. Mango drink helps to fight fatigue and stress with important vitamins.
A Few Things to Keep in Mind
Mangoes are very healthy, but these following few tips can assist you in supersizing your enjoyment of this amazing mango:
Moderation is key. Because mangoes are made of natural sugars, balance them with some protein or healthy fats (as would be seen in yogurt or nuts).
Ripe = Right. Its sweet smell and a ripe mango that gives slightly when squeezed. If it is rock hard, leave it out at room temperature for a few days or two.
Peel the skin. The peel has a bitter taste and may irritate the mouth of some people, including children, so it is best to allow children to eat the fruit without the peel.
Disadvantages
Certainly! Below are the disadvantages of mangoes:
- High levels of natural sugars can trigger a spike in blood sugar levels.
- May cause allergic reactions from eating the peel or sap.
- The sugar content makes it easy to overeat. If eaten in excess, they may cause upset stomachs or bloating.
- Excess vitamin A consumption can interfere with some medications.
- A medium to high glycemic index will affect blood glucose levels. If not eaten in moderation, mangoes aren’t ideal for someone with diabetes.
- Farming mangoes at a commercial level requires excessive amounts of water.
Final Slice?
In addition to being delicious, mangoes are full of nutrients that a person needs. Mangoes are a sweet and easy way to show some love for the kids and their bodies to enhance immunity or the feeling of tummy happiness.
On your next trip to the grocery store, roll down the fruit aisle and grab a few mangoes to share the mango magic with your family.