Organic Food 101: The magnificent mango

May 14, 5:32 PMOrganic Food ExaminerNatalie Rotunda

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Wonderful health treasures reward lovers, new and old, of the magnificent mango, the most popular fruit---even edging out apples and bananas---on Planet Earth!

The Mango Story began in South Asia some 4,000 years ago. The succulent fruit was destined to burst past those borders eventually, to grow in tropical and sub-tropical climates around the globe on evergreen trees that grow up to 60 feet high. While we grow mangoes on U.S. soil, in California and Florida, we’re supplied primarily by imports from Mexico, Haiti and Guatemala, and the South American countries of Peru, Venezuela and Brazil. More than a thousand varieties are known to exist.

Health benefits packed inside that magnificent oval-shaped fruit are these: 20 different nutrients that include an abundance of Vitamins A, C and K, potassium, antioxidant carotenoids alpha- and beta-carotene. Weight-watchers will love knowing mangoes are sweet, yet diet-friendly at 107 calories per cup of sliced fruit, and they're low in sodium and fat. They’re also high in dietary fiber, protection, say researchers, offered against heart disease and some types of cancer. All live produce contain enzymes; mango’s promote digestion and soothe the stomach..

Choose a mango by, first, its color---not too much green---and by its smooth, firm skin; second, by a simple squeeze and smell test: When gently pressed, does it have a little give, and does it smell sweet? You’d be right to nix buying some produce that wear black spots; not so with mangoes. Those dark spots are a telltale sign that the fruit has ample sugar content. And keep in mind, if you select one that’s not quite ripe, never refrigerate it. Instead, place it in a paper bag and store it on the kitchen counter for a few days.

Mangoes can weigh as little as a pound, or as much as three pounds. The oval yellow-orange Haden weighs in at a little under a pound, and is the variety most widely produced.

While the nutritional news is enough to cause you to stock up on mangoes, you may wonder how they’re best used. More good news! They're so versatile they belong in smoothies you make at home and in salsas, or you can eat them right out of your hand (after they’ve been peeled and pitted), or, my favorite---tossed into a salad along with Romaine lettuce, avocados, cubed chicken, red and green onions, and celery. It's a quick, phenomenal meal!

A word of warning: Mangos belong to the cashew and pistachio family, and may excite an allergic reaction in anyone having those allergies.

One final piece of good news about the magnificent mango---It’s HFCS-free!