Summer means mango season. Markets are full of ripe mangoes of many varieties, and almost everyone indulges in the king of fruits. Without mango after lunch, summer can feel incomplete. But as nutritious as this delicious fruit is, eating too much of it can be just as harmful, so it is important to be aware of how much mango to eat each day.

Mango is popular not only for its taste but also for its nutrients. It contains vitamin A, vitamin C, potassium, magnesium, beta-carotene and various antioxidants. Vitamin A helps keep the eyes healthy and plays an important role in protecting eyesight, while vitamin C helps boost immunity.

The pectin and other fibre in mango aid digestion. Some natural enzymes in the fruit also help break down protein in food, helping the digestive system work well. Research has found that the antioxidants in mango can also help protect the body from the effects of harmful free radicals.

According to nutritionists, a healthy adult can eat one to two medium-sized mangoes a day. However, this depends on a person's age, weight, physical condition and lifestyle.

People who do a lot of physical work can eat somewhat more. But for those who are overweight or have diabetes or kidney problems, controlling the amount is essential.

Mangoes naturally contain fructose and other sugars, so eating too many can quickly raise blood glucose. This can be risky, especially for people with diabetes, who should decide the amount on a doctor's advice.

Many people think fruit does not cause weight gain, but eating too many mangoes can add extra calories, which are later stored as fat and can lead to weight gain.

Eating too much mango can cause indigestion, bloating or diarrhoea. Eating a large amount at once in particular puts extra strain on the stomach.

Mangoes are relatively high in potassium. The bodies of kidney patients often cannot remove excess potassium normally, so they should not eat a lot of mango without a doctor's advice.

Many people believe that eating too many mangoes raises body heat, which may cause acne or skin discomfort in some people.

Many mangoes today are ripened artificially. It is better not to eat mangoes straight from the market, but to wash them well and soak them in clean water for a while, which may reduce some of the effect of chemicals on the skin of the fruit.

Mango is a nutritious and tasty fruit, but as with anything good, moderation matters. One to two mangoes a day is generally considered safe for a healthy person. Those with diabetes, kidney disease or weight problems should eat mangoes only as advised by a doctor or nutritionist.

The article draws on the BBC, Healthline and India Today.

Source: Jagonews24. First published in Bengali on The Agro News.