Introduction
Mango, jo ki aksar "phalon ka badshah" kaha jata hai, ek mithas se bhara tropikal phal hai, jo na keval aapke rasile zubaan ko khush kar deta hai, balki aapko kai tarah ki sehatmand fayde bhi pradan karta hai. Apni swadisht mithas, jivant rang aur vishesha sugandh ke saath, aam ko duniya bhar ke vibhinn sanskritiyon mein hazaron saalon se saraha gaya hai. Aam ki adhikansh mithas ke paraye, yeh avashyak poshak tatvon se bharpoor hai, jo use ek santulit aahar mein shamil karne ka mahatvapurn vikalp banate hain. Is lekh mein, hum aam ki poshtikta ki khoj karte hain aur data pradan karte hain jo iske prabhavit swasthya gunon ko prakat karta hai.
Rich in Vitamins and Minerals
Aam poshak shaktishali hain, jo vyakti ke samanya swasthya aur svasthya mein yogdan dete hain. Aam ka ek pratinidhi bhojan (lagbhag 165 gram) pradan karta hai:
- Vitamin C: Aam vitamin C ka ek utkrisht srot hai, jisme ek akele bhojan mein lagbhag din bhar ki avashyak maatra ka 60% hota hai. Vitamin C sankraman kriya ko samarthan deta hai, ghaav ki bharai mein madad karta hai aur ek antioksidant ki tarah kaam karta hai, jo koshikayon ko kharab hone se bachata hai.
- Vitamin A: Aam mein vitamin A ka uchch beta-kareton ka content hota hai, jo use uske prabhavshali narangi rang pradan karta hai. Beta-kareton vitamin A ka purva rup hai, jo svasth drishti ko banaye rakhne, twacha ke svasthya ko badhane aur sankraman pranali ko samarthan dene mein mahatvapurn hai.
- Vitamin E: Aam mein vitamin E hota hai, ek aur prabhavshali antioxidant, jo koshikayon ko oksidativ tanav se bachane mein madad karta hai aur twacha ke svasthya ko samarthan deta hai.
- Vitamin K: Aam mein vitamin K ka ek madyam maatra hota hai, jo rakt jamne mein mahatvapurn bhumika nibhata hai aur haddiyon ke swasthya ko samarthan karta hai.
- Potassium: Lagbhag 10% din bhar ki avashyak maatra potassium ka pratinidhi bhojan mein hota hai, jo samyavastha, dil ke swasthya aur tantrik sanvedan pranali ko banaye rakhne mein yogdan karta hai.
- Folate: Folate, jo ki vitamin B9 ke roop mein jaana jaata hai, koshikaa vibhaajan, DNA ki rachna aur garbhavastha ke dauran sahi vikas mein mahatvapurn hai.
Dietary Fiber
Aam, aaharik fiber ka accha srot hai, jo pachan swasthya ke liye avashyak hai. Ek pratinidhi bhojan aam ka lagbhag 2.5 gram fiber pradan karta hai, niyamit mal tyag ki sahayata karta hai aur bhookh ka aabhaas dene mein samarthan karta hai, jo vajan prabandhan mein sahayak ho sakta hai.
Natural Antioxidants
Aam, quercetin, astragalin aur gallic acid jaise praakritik antioksidants se bhara hua hai. Yeh antioksidants oksidativ tanav ka samna karne, soojan ko kam karne mein madad karte hain aur dil ke rog, madhumeh aur kuchh karkaron ke khilaf suraksha pradan karne mein yogdan kar sakte hain.
Carotenoids aur Phytochemicals
Beta-kareton ke alawa, aam lutein aur zeaxanthin jaise anya carotenoids bhi pradan karte hain, jo aankhon ke svasthya ke liye faydemand hote hain. Visheshakar yeh compounds aankhon ko hanikarak UV kirnon aur oksidativ hani se bachane mein madad kartey hain.
Low in Calories and Fat
Aam kam calorie aur kam fat hote hain, isliye yeh bhugatane ke liye mukt vikalp hain. Aam ka ek pratinidhi bhojan lagbhag 60-70 calorie aur aakarshan matra mein fat hota hai, jo svasth vajan banaye rakhne ke liye ek samajhdar chunauti ho sakta hai.
Data on Nutritional Content (per 100g serving):
- Calories: 60-70 kcal
- Carbohydrates: 14-15g
- Sugars: 13-14g
- Dietary Fiber: 1.6g
- Protein: 0.82g
- Fat: 0.38g
- Vitamin C: 36.4mg
- Vitamin A: 1262 IU
- Vitamin E: 0.9mg
- Vitamin K: 4.2μg
- Potassium: 168mg
- Folate: 14μg
Conclusion
Aam na keval aapke indriyon ko sukhad anubhav dene wala hai, balki yeh bhi mahatvapurn poshak tatvon ka ek mahatvapurn srot hai jo samanya svasthya ko samarthan karte hain. Pratirodhak kshamata ko badhane, svasth drishti ko badhane, pachan ko sahayata karne aur hriday rog, madhumeh aur nishkriya karkaron jaise chronic rog ke khilaf suraksha pradan karne mein aam ka vyapak fayda hai. Aam ko apne aahar mein shamil karke aap apne svasthya ko sudharne ka ek swadisht aur poshak tareeka apna sakte hain. Isliye, agli baar jab aap ek rasila, paka hua aam ka aanand uthayein, tab jaane ki aap bas ek swadisht vyanjan nahi hi nihar rahe hain, balki aap apne sharir ko poshak guno ki ek dhan se bharpoor sadhan se bhi sahayata kar rahe hain.