How to Make Mango Juice Super Healthy and Fresh

How to make mango juice easily, super healthy and fresh? Who doesn't like mangoes? Almost everyone likes this one fruit. Its sweet and sometimes sour taste makes this fruit one of their favorite fruits.

How to Make Mango Juice

Besides being eaten directly, mangoes can also be enjoyed in several healthy, super delicious, fresh preparations. One of the preparations of this fruit is mango juice. So, how to make super healthy and fresh mango juice? Below is the recipe as well as the tutorial.

What are the nutrients or nutrients in Mango Juice?

Mango is a low-calorie fruit, where one mango contains only about 100-110 calories. However, this one fruit is rich in antioxidants (polyphenols and beta carotene) and various other nutrients that are beneficial for our health.

The following is a list of nutritional content in 1 mango:

  • 15 grams of carbohydrates
  • 1 – 1.5 grams of protein
  • 1.5 – 2 grams of fiber
  • 35 – 60 mg of vitamin C
  • 55 – 60 micrograms of vitamin A
  • 14 – 20 mg phosphorus
  • 40 – 45 micrograms of folate
  • 10 – 15 mg magnesium
  • 10 – 15 mg calcium
  • 200 mg potassium
  • 9 mg of vitamin E

In addition to the nutritional content as mentioned above, mangoes are also rich in B vitamins, vitamin K, lycopene, and water.

The nutritional content in the manga fruit will be directly proportional to its size. Which means, the bigger the size, the higher the nutritional content. However, the amount of nutrients we get from consuming mango juice is less than when we eat mangoes directly.

Why is that? This is because processing using a blender can remove some of the nutrients contained in mangoes, especially fiber. From several research results show that, the process of making juice will eliminate about 90% of the fiber contained in mangoes.

However, consuming fresh mango juice is much healthier when compared to consuming other drinks that are high in added sugar and chemicals, such as soft drinks or packaged fruit juices.

What are the benefits of mango juice for health?

The amount of mango juice consumption recommended by doctors is about 2 glasses per day. However, before you process and consume it, make sure the fruit has been washed thoroughly to prevent contamination of germs in the mango juice.

The following are the benefits of mango juice that you can get if you consume it regularly:

Lowers the risk of heart disease

Heart disease is one of the most common causes of death in the world. A person is at high risk of developing this disease if he has high blood pressure, excessive cholesterol, often eats foods high in saturated fat and salt, smokes, and rarely does exercise.

To reduce the risk of developing the disease, you can adopt a healthy diet, including eating lots of fruits and vegetables, such as mango or manganese juice.

The reason is, mango is a fruit that contains lots of fiber, potassium, and antioxidants that can prevent blockages in blood vessels and support smooth blood flow.

Maintain endurance

Antioxidants, protein, vitamin A, vitamin B, vitamin C, as well as vitamin E and vitamin K are nutrients that play an important role in forming the immune system.

The nutrients found in mango juice and other healthy foods help the body produce white blood cells that function to fight disease-causing germs and viruses. Therefore, regularly consuming mango juice can help improve your body's ability to prevent infection and disease.

Make the skin more attractive

In addition to making the body less susceptible to disease, the vitamin C in mango juice is also useful for helping the body produce collagen, a type of protein that plays an important role in maintaining skin elasticity, so you avoid wrinkles.

In addition, mango juice is also good for pregnant women to consume because it can provide the nutrients and energy needed during pregnancy. Mango fruit is also good consumed by children.

Prevent the bad effects of free radicals

Free radicals are metabolic waste substances that occur naturally in the body. However, the number of free radicals can increase, if the body is often exposed to ultraviolet light, toxic substances, pollution, including cigarette smoke or vehicles.

Free radicals can also increase when you are often stressed or often eat unhealthy foods, such as fried foods or junk food.

If the amount is excessive, free radicals can trigger the appearance of premature aging of your skin. Worse, too many free radicals in the body can increase the risk for several diseases, such as diabetes, heart disease, to cancer.

To reduce this risk, you need to live a healthy lifestyle and diet. One of them is by regularly consuming fruit or vegetable juices, including mango juice.

This is because mango juice contains high levels of antioxidants, such as polyphenols, vitamin C, lycopene, and beta carotene, which protect the body from the bad effects of free radicals.

Maintain eye health

Excess mango juice can not only boost the immune system, but also beneficial for eye health. This is thanks to the content of vitamin A and antioxidants lutein and zeaxanthin which play an important role in maintaining the health of eye cells.

Because of these nutrients, mango juice is one of the most important food groups consumed to maintain eye health.

Although healthy, people with certain medical conditions, such as diabetes, are advised to limit the consumption of mango juice because this drink contains quite a lot of sugar.

If you want to consume mango juice, but suffer from diabetes, then you are advised to consult a doctor first to determine how many servings of the juice you can consume.

Tutorial how to make mango juice

Recipe and necessary ingredients

  • 2 mangoes (make sure the mango is ripe)
  • Water (to taste)
  • Ice cubes or shaved ice (to taste)
  • 2 tbsp sugar
  • Sweetened condensed milk (to taste)

Step by step How to make healthy and fresh manga juice

  • Peel the mango and wash it with clean water. Cut the mango flesh according to taste.
  • If the mango has been cut into small pieces, puree in a blender with water.
  • Add sugar, sweetened condensed milk and a little ice into the blender. Puree until the mango flesh is really smooth.
  • If the mango is smooth, strain the mango and serve in a serving glass.
  • Add ice cubes into a glass and add milk on top.
  • Mango juice is ready to be served and enjoyed with your beloved family.

It's not very easy, how to make mango juice which is super healthy and fresh. Besides being delicious, this juice is also rich in important nutrients for the health of the body with a myriad of benefits in it. Good luck making it and don't forget to serve it for all your beloved family members.

Post a Comment for "How to Make Mango Juice Super Healthy and Fresh"