Mangoes have quickly become one of the most popular fruits in the world and for good reason! They are delicious, nutritious, and can be incorporated into a variety of dishes. In this blog post, we will explore the many health benefits of mangoes and provide some tips on how to include them in your diet. So get ready to add a few mangoes to your next grocery list, you won't regret it!
What are Mangoes?
Mangoes are tropical fruit that is native to South Asia. They have a thick skin that ranges in colour from green to yellow to red and a fleshy interior that is either orange or yellow. Mangoes are often referred to as the "king of fruits" due to their popularity and nutritional value. The mango tree can grow up to 35 metres tall and can produce fruit for up to 100 years!
The mango plant is part of the flowering plant family Anacardiaceae and is related to cashews and pistachios. Mangoes have been cultivated for over 4000 years and were first mentioned in Hindu scriptures. They were later introduced to East Africa, South America, and finally Europe and North America in the 17th century.
When mangoes are yet to mature, they are mostly green, sturdy, and have a slightly sour taste. As they ripen, they become yellow, soft to the touch, and have a sweet, fragrant smell. The fruit can be eaten fresh or used in a variety of dishes such as smoothies, juices, salads, ice cream, and more!
Mangoes are a rich source of vitamins, minerals, and antioxidants. They are an excellent source of Vitamin C, which is important for immunity and skin health. Mangoes are also a good source of Vitamin A, which is important for vision and the maintenance of healthy skin. In addition to these vitamins, mangoes contain fibre, potassium, and copper. All of these nutrients work together to boost the health of your body in a variety of ways.
What are the Different Mango Varieties?
There are over 1000 different varieties of mangoes! The most popular type of mango in the Western world is the Ataulfo mango, which is also known as the Champagne mango or honey mango. Ataulfo mangoes are small and oval-shaped with yellow skin and flesh. They have a rich, creamy texture and sweet taste that makes them a popular choice for smoothies, juices, and desserts.
Another popular type of mango is the Alphonso mango, which is also known as the hapoos mango. Alphonso mangoes are large and oval-shaped with orange skin and flesh. They have a slightly fibrous texture and sweet taste that makes them a popular choice for mango chutney and mango lassi.
Other types of mangoes include the Kesar mango, which is also known as the Indian mango; the Rajapuri mango, which is also known as the king of mangoes; and the Totapuri mango, which is also known as the beak mango.
What are the Health Benefits of Mangoes?
Mangoes are not only delicious but they are also packed with nutrients that offer a variety of health benefits. Mangoes are a great source of vitamins, minerals, and antioxidants. They are an excellent source of Vitamin C, which is important for maintaining a healthy immune system. Mangoes are also a good source of fibre, which is important for digestion. The antioxidants in mangoes can help to protect the body against free radicals, which are damaging molecules that can lead to cell damage.
Here are some of the most notable health benefits of mangoes:
As we mentioned earlier, mangoes are a great source of Vitamin C. This vitamin is important for boosting the immune system and preventing various infections.
Aids in Digestion:
Mangoes are a good source of fibre, which is important for proper digestion. The fibre in mangoes can help to bulk up stool and keep things moving through the digestive tract.
Prevents Cell Damage:
The antioxidants in mangoes can help to protect the body against free radicals, which are damaging molecules that can lead to cell damage.
The fibre and pectin in mangoes can help to lower cholesterol levels. Pectin is a type of soluble fibre that binds to cholesterol and prevents it from being absorbed into the bloodstream.
Improves Skin Health:
The Vitamin C in mangoes can help to improve skin health by protecting the skin against damage from the sun and other environmental factors. In addition, the antioxidants in mangoes can help to fight wrinkles and other signs of ageing.
What is the Nutritional Information of Mangoes Per Serving?
One cup (165 grams) of mangoes contains the following nutrients:
Calories: 107 kcal
Fat: 0.39 grams
Saturated fat: 0.11 grams
Unsaturated fat: 0.28 grams
Trans fat: 0 grams
Cholesterol: 0 milligrams
Sodium: 11 milligrams
Potassium: 354 milligrams
Carbohydrates: 27.54 grams
Fibre: 3 grams
Sugar: 23.93 grams
Protein: 1 gram
Vitamin C: 76% of the Daily Value (DV)
Vitamin A: 25% of the DV
Calcium: 1% of the DV
Iron: 2% of the DV
Compared to Other Fruits, Why are Mangoes Considered the Healthiest Fruit?
Mangoes are often referred to as the “king of fruits”. This is because they are packed with nutrients and offer a variety of health benefits. Compared to other fruits like bananas, oranges, and apples, mangoes contain more Vitamin C, fibre, and antioxidants. These nutrients are important for boosting the immune system, aiding in digestion, and preventing cell damage. In addition, mangoes have a lower sugar content than other fruits. This makes them a good choice for people who are trying to watch their sugar intake.
How to Select and Store Mangoes
When selecting mangoes, look for fruit that is plump and fleshy with smooth, unblemished skin. Avoid mangoes that have bruises or blemishes. The skin of ripe mango will give slightly when pressed.
Mangoes can be stored at room temperature or in the refrigerator. Room-temperature mangoes will ripen faster than those stored in the fridge. To speed up the ripening process, place mangoes in a paper bag with an apple or banana. Mangoes can be stored in the fridge once they are ripe. Ripe mangoes will keep for two to three days in the fridge.
How to Incorporate Mangoes into Your Diet
Mangoes can be eaten fresh, frozen, or canned. They can also be used in smoothies, juices, and desserts. Fresh mangoes can be sliced and added to salads or used as a topping on yoghurt or cereal. Frozen mangoes make a great healthy snack. They can also be added to smoothies or used in place of ice cream in desserts. Canned mangoes are a convenient way to add mangoes to your diet. They can be used in smoothies, yoghurt, or cereal.
Recipes That Involve Using Mangoes
- ½ cup mango, cubed
- ½ banana, sliced
- ¼ cup almond milk or cold water
- ¼ teaspoon ground ginger (optional)
Place all ingredients in a blender and blend until smooth. Enjoy immediately! Serves one.
- ½ mango, diced
- ¼ red onion, diced
- ¼ red bell pepper, diced
- ¼ cup chopped fresh cilantro
- Juice of ½ lime
Mix all ingredients together in a bowl and enjoy! Serves two.
Mango Ice Cream
- ½ cup mango, cubed
- ½ banana, sliced
- ¼ cup full-fat coconut milk or heavy cream
Place all ingredients in a blender and blend until smooth. Pour the mixture into an ice cream maker and freeze according to the manufacturer’s instructions. Serve and enjoy! Serves two.
- ½ cup mango, cubed
- ½ orange, peeled and sliced
- ¼ cup water or cold milk
Place all ingredients in a blender and blend until smooth. Sieve the mixture if you prefer a smoother juice. Enjoy immediately! Serves one.
- ½ cup mango, cubed and blended
- ¾ cup self-rising flour
- ¼ cup butter, melted
- ¼ cup sugar
Preheat the oven to 350 degrees Fahrenheit. Grease and flour an eight-inch cake pan. Mix mango, flour, butter, and sugar together in a bowl. Pour mixture into the prepared cake pan and bake for 25 minutes or until a toothpick inserted into the centre of the cake comes out clean. Allow cake to cool before serving. Serves eight.
Non-Culinary Ways To Use Mangoes
Mango butter can be used as a natural moisturizer for the skin. It is also effective in reducing inflammation and soothing sunburns. To make mango butter, blend mangoes in a blender until smooth. Place the blended mangoes in a saucepan over low heat. Cook the mangoes, stirring frequently until they turn into thick butter. Remove from heat and allow to cool. Store in a jar in the fridge for up to six months.
Where Can Mangoes be Bought?
Mangoes can be bought at most grocery stores. They can also be bought online. If you are in the United Kingdom, and you are looking for an online grocery store to buy mangoes, then visit us at niyis.co.uk. At niyis, we offer quality grocery and household items. Shop with us today.
When Are Mangoes in Season?
Mangoes are in season from May to September. However, they can usually be found year-round in most stores.
Mangoes are delicious and nutritious fruits that offer a variety of health benefits. They can be eaten fresh, frozen, or canned. Mangoes can also be used in smoothies, juices, and desserts. Non-culinary uses for mangoes include using the fruit to make mango butter and using the juice to soothe sunburns. Mangoes can be bought at most grocery stores and are usually in season from May to September. However, they can be found year-round in most stores.
Include mangoes in your diet today and enjoy the many health benefits that they have to offer.
What are your favourite ways to eat mangoes? Let us know in the comments below!
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