Loading article content...
Have you been experiencing high stress levels these days?
Constant mood swings, irritable behaviour, and burnout are all common during peak summer months. Prolonged exposure to high temperatures can trigger the body’s response to stress, leading to an increased stress rate.
What if we told you that a glass of mango shake can help alleviate stress and keep you in a good mood? This refreshing drink is rich in antioxidants and vitamin B6, and it has a soothing effect on the body. This blog will teach you about their nutritional value, benefits, side effects, and recipes. Here we go!
Mango Shake: Nutritional Facts
Also known as mango milkshake or smoothie, mango shake is a refreshing beverage packed with nutrients. Its nutritional value depends on the ingredients, but it's generally a good source of vitamins, minerals and carbohydrates. Let’s break down each of these nutrients for better understanding :
- Carbohydrates - the primary energy source of the mango shake
- Vitamin A, K and C
- Minerals - potassium- essential for maintaining electrolyte balance
- Protein - If milk is used, the shake offers a small amount of protein
- Fat - varies according to the type of milk used and the addition of other ingredients such as nuts
- Fibre - generally low unless other ingredients such as chia seeds are added.
Note: A regular glass of unsweetened mango shake contains 170 calories that can rise to 250 with added sugar.
Mango Shake: Benefits
The nutritious properties of mango and milk combined bring several benefits to the table. Some of the most prominent ones are mentioned below:
Enhance Digestive Health
It is common to experience digestive issues in summer. Factors such as extreme heat, dehydration and changes in diet become some of its contributors. The high fibre content in mango shake helps regulate bowel movements and prevents constipation.
Weight Management
Mango shake can also help with weight management.Mangoes being a good source of fibre, helps you feel full and prevents overeating. Their antioxidant properties enhance metabolism, and their high water content also keeps you hydrated.
Skin Health
The vitamins and antioxidants in mangoes, specifically Vitamins A and C, contribute to keeping your skin firm, reduce wrinkles, and improve skin texture.
Mood and Stress Reduction
It becomes challenging to stay calm during summer due to the high cortisol levels in the body in response to the outside temperature. Having a glass of mango shake helps reduce stress levels and regulate your mood. What’s better than the goodness of mangoes to make your day better?
Side Effects of Mango Shake
Mango Shake is undoubtedly one of the best drinks you can enjoy during summers. It’s easy to make and has a high nutritional value. However, it comes with a few side effects, such as,
Allergic Reactions
Symptoms of itching, swelling, hives, or severe reactions like anaphylaxis may get triggered upon the consumption of Mangoes. Some individuals might also experience itching and swelling in their mouths, leading to Oral Allergy Syndrome(OAS).
Digestive Issues
It’s recommended to avoid mango shakes if you’re lactose intolerant. The high sugar content ferments in the stomach and causes acidity and bloating. Additionally, the high fibre content can result in diarrhoea if the shake is consumed excessively without sufficient hydration.
Weight Gain and Blood Sugar Spikes
Since mangoes already have a high sugar content, when combined with added sugar and full-fat milk or cream, the overall glycemic index increases, causing rapid spikes in blood sugar levels. Besides, mango shakes are high in calories, and frequent consumption can lead to weight gain.
Mango Shake: Recipe
Here’s a quick and easy-to-make recipe for mango shake:
Ingredients:
- 1 ripe mango (peeled and chopped)
- 1 cup chilled milk
- 1 to 2 tablespoons sugar or honey (optional, based on the sweetness of the mango)
- 2 to 3 ice cubes (optional)
- A pinch of cardamom powder
- Chopped nuts for garnishing (optional)
Instructions:
Step 1: Add chopped mango, milk and sugar to a blender
Step 2: Blend until it becomes smooth and creamy
Step 3: Add ice cubes and blend again for a chilled shake
Step 4: Pour into a glass and garnish with saffron and nuts if desired, and serve cold.
Mango Shake: Precautions
While mango shake is a delicious delight in summer, it is considered wise to take some precautions for a healthy and enjoyable experience:
Moderated Intake
Enjoy mango shakes in moderation to avoid excessive consumption. This helps maintain a healthy calorie intake and prevents weight gain and blood sugar spikes.
Limit Added Sugar
Adding extra sugar to a mango shake increases its calorie and carbohydrate load. Since mangoes are already naturally sweet, added sugar is unnecessary. To keep it healthier, skip the added sugar or choose natural sweeteners such as honey in small amounts.
Choose Low-Fat Milk
Full-fat milk or cream can make the shake high in saturated fats, contributing to weight gain. Therefore, it’s recommended to choose low-fat or skimmed milk to reduce the calorie intake while still maintaining the creaminess. Plant-based milk or almond milk can be lighter alternatives.
Hydration
Another significant tip to remember while having a mango shake in summer is to keep yourself hydrated. It helps your body maintain optimal functioning and cope with the external heat. Since mangoes are already a good source of hydration, drinking water would be complementary.
Beat the Heat with Mango Magic This Summer!
Summer will last four more months, and we can do very little to avoid the heat. However, we can treat ourselves to a refreshing glass of mango shake. It’ll help calm the cortisol levels and maintain skin health and internal body temperature.
While mango shakes are a delicious delight to beat the heat this summer, extreme heat can cause dehydration, anxiety, headaches, nausea, and vomiting. All of these symptoms can lead to heatstroke which may require immediate attention from a healthcare expert.
For such issues, having health insurance can be beneficial as it covers online consultation with healthcare experts and also offers hospitalisation coverage for the times of need.
Disclaimer: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.
