Healthy food: Mangoes

                                Mangoes

The Most Consumed Fruit in the World
Did you know that mangoes are the most consumed fruit in the world? There is debate whether the title can be awarded to bananas but most reports state the winner is the mango. It is even estimated that 50% of all tropical fruits produced worldwide are mangoes. Although popular around the globe many Americans have never tried one. Mangos can be very sweet. In fact, many ice cream and yogurt shops are adding mangoes to their list of toppings because their sweetness compliments ice cream and yogurt so well.

Where are Mangoes Grown
Mangoes are grown in India, Indonesia, Mexico, and a few other parts of the world. Because of the different locations that mangoes are grown their texture can be quite different. That doesn’t mean it’s not ripe. Mangoes can either have a soft, melt in your mouth type of texture or they can have a more fibrous texture. Softer varieties are usually sweeter. As with many fruits the peel, which is loaded with antioxidants, can be consumed although difficult to chew.

Health Benefits
Mangoes are only 70 calories for 3 ½ ounces and are rich in the antioxidants Vitamins A & C, potassium and fiber. Vitamin A has been known to have healing properties of the eye and skin. Vitamin C is often used to treat colds. Potassium is an electrolyte used to help regulate functions of the heart. Lastly, fiber balances blood sugars, fights cravings, provides satiety after eating, and prevents certain type of cancer (colon, possible breast), and may assist in lowering cholesterol levels.

How to Select a Mango
Summer is mango season. Unripe mangoes are green and turn gold, yellow, or red/purple color as they ripen. The red side was usually the side facing the sun whereas the yellowish side was facing the shade. When selecting a mango, first feel the mango, it should have a slight give to it when you give it a little squeeze. Then glance at the stem. If the stem appears to be in a valley then it was mature when harvested and should be sweet once it ripens. If the stem appears to be on a hill that’s an indication of an immature mango during harvesting and will not have the same sweet taste. It’s best to store mangoes at room temperature.

How to Peel a Mango
Mangoes are very slippery and contain a large seed in the middle of its fruit making it difficult to cut. Click here for instructions on how to properly cut a mango. View video below for visual instructions.

How to Serve a Mango
In Mexico, they eat sliced mango with chili powder on it.
In Thailand they eat a rice and coconut mixture topped with sliced mango for dessert.
In the US we top ice cream or yogurt with it or as a salsa.
Or you can serve it simply by itself.