It’s that time of the year again when one cannot resist the fruity aroma of mangoes walking by the market. The best thing about the otherwise blistering summers is the arrival of the King of Fruits – Mango. 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 extremely healthy. It contains 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 the 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.
Mango is a weakness for many. However, the high potassium content 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 the 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|
*Reference: Indian Food Composition Tables (IFTC), 2017
One can 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. 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.