Biting into a mango is like being magically swept away to a far, far distant tropical island where the sun is always shining and the ocean the color of a brilliant turquoise blue-green.  This “king of the fruits” is one of the most popular and widely consumed fruits in the world.  The taste, the fragrance and the nutritional value of mangos is what has made it a part of the human diet for over 5,000 years.  That really does take some magic! 

This tropical fruit, part of the drupe family, is native to warmer subtropical climates with India the leading producer of mangos, China the second largest source in addition to Brazil, Bermuda, the West Indies and Mexico. 

Mangos can be found year round in most supermarkets in the United States and is in demand as it is known for its sweet, creamy taste and the beautiful golden yellow inside flesh.  When choosing a mango, don’t go by its color as that has nothing to do with ripeness.  You can pick out the perfect mango by giving it a gentle squeeze and if it gives a little bit like a peach or an avocado, it’s ready.  Ripe mangos will keep in the refrigerator for up to five days.  Otherwise set a firm mango out on the counter to let it ripen in a few days.

Mangos nutrition facts

Mangos magic certainly includes its nutritional composition.  One cup of diced mango contains 100 calories, 1 gram of protein, 0.5 grams of fat, 2.6 grams of fiber, 100% of the need for vitamin C, 35% for vitamin A, 20% of folate, 10% of vitamin B6 and 8% of vitamin K and potassium. Not to be outdone, mangos also contribute copper, calcium, and iron to the diet as well as antioxidants such as zeaxanthin and beta-carotene.

Health benefits of mangos

Like all fruits, mangos have been associated with reducing the risk of many lifestyle-related health conditions.  When we consume fruits such as mangos, we are providing our bodies with important nutrients that may possibly help reduce the risk of certain diseases or improve upon other conditions.  Here are some of the ways mangos may improve your health:

·      Age-related macular degeneration

Thanks to the antioxidant zeaxanthin found in mangos, the condition of age-related macular degeneration may be decreased.  Zeaxanthin helps filter out harmful blue light rays and is believed to play a protective role in eye health.  Mangos combined with eating other sources of fruit, can be a part of contributing this valuable nutrient guarding our eyes from this condition.

·      Skin and hair

Vitamin A is found abundantly in mangos necessary for the growth of all body tissues, including skin and hair. The production of sebum, an oily, waxy substance secreted from the sebaceous glands, is not possible without vitamin A.  Sebum helps waterproof and lubricates our skin and hair. 

Mangos vitamin C content is needed for maintenance of collagen providing structure to our skin and hair. 

·      Heart disease

Our hearts love mangos because of their fiber and potassium content.  Increasing intake of fiber and potassium means we are most likely reducing intake of sodium which is an important dietary change helping reduce the risk of cardiovascular disease.

·      Diabetes

Whenever someone with diabetes consumes fruits such as a mango, this is providing more fiber to their diet helping to lower their blood glucose levels.  When blood glucose levels are lowered this results in better diabetes management reducing their risk of complications related to diabetes.

Preparing and serving mangos

Like any fresh produce, wash mangos under cold running water to remove any dust or dirt or surface chemical residue.  The trick to cutting into a mango is to know that a mango has a long, flat seed in the middle.  Knowing how to work around the seed will make it so much easier to prepare this delectable fruit.

To cut into a mango, cut the fruit lengthwise into three pieces so that the middle portion contains the large seed inside.  Then slice through the skin to separate the skin from the pulp and chop pulp into desired sections. Here is a video explaining further how to cut a ripe mango from www.mango.org.

Mangos can be enjoyed as is or incorporated into a wide variety of recipes that can also be found on www.mango.org.