The Sweet and Healthy Mango

The sweet and healthy mango can be eaten alone or served together in a wide variety of dishes. Originally from India, it seems that its name is based on the Tamil word mangai. The mango is the symbol of love in India, and a box of mangoes is considered a sign of friendship.

The mango, a fruit of the Indian Mangifera, is a tropical tree capable of reaching up to 100 feet in height. It was first cultivated about 5000 years ago, and its production has spread to all tropical and subtropical areas of the world, being Mexico, the leading exporting country.

Features of the Mango

There are many varieties of mango that differ in size, shape, color, and flavor. It has a rather thick skin, ranging in color from green, yellow, or orange to intense red. Its shape is oval, elongated and kidney or heart-shaped, and the pulp is sweet, juicy, and very tasty, with a characteristic aroma.

The mango has excellent nutritional properties. It is rich in vitamins, minerals, antioxidants, phytonutrients, and vegetable fiber. It is one of the most suitable fruits for all people, healthy or not, regardless of age.

The high concentrations of carbohydrates and the abundance of vitamins A, C, and E stand out in its composition, making it one of the best trios of known natural antioxidants. As if that were not enough, its high vegetable fiber content allows us to satisfy our appetite and help with constipation.

Mango can reduce the risk of suffering from cardiovascular diseases because it is effective in the process of eliminating body fat and cholesterol.

It also helps digestion because its enzymes allow proteins to be easily assimilated, and therefore nutrients are better used.

Due to its high content of magnesium and fiber, when ingested, it produces a feeling of satiety while delaying the absorption of sugar, making it a very beneficial food for overweight people, diabetics, as well as for those who need to take diuretics, as it is rich in potassium.

Mango is antioxidant and anti-carcinogenic. Its content in vitamin A acts beneficially on the skin, sight, hair, mucous membranes, bones, and the immune system. And because of its content in vitamin C, it helps the absorption of iron, the formation of red blood cells, collagen, teeth, and bones.

Mangoes, together with carrots, are the two best allies for vision, as mango shakes combat dryness and burning eyes due to their high vitamin A content. It also has glutamic acid, whose function is to stimulate memory and keep cells active.

Its high iron content is useful for treating anemia and other blood disorders. A low content in fat, sodium, and calories allows its consumption in weight loss diets and hypertension cases.

Mango Tips

Whenever possible, canned or preserved in syrup mangoes should be avoided, as they have fewer nutritional qualities and too many calories compared to fresh fruit.

It can be enjoyed as fruit, in salads, in smoothies and juices; to prepare sauces, pickles, and dehydrated; it can also be used to make desserts, jams, and cakes or fruit salads.

When eating mangoes, they must be slightly soft and release a pleasant aroma, since the best flavor of mango is achieved when ripe. In the refrigerator, mangoes can be kept in good condition for a couple of weeks.

Tasty Mango Recipes

Mango, Carrot and Avocado Salad

Ingredients

1 ripe mango
1 ripe avocado
1 boiled carrot
1 onion
1 tablespoon of virgin olive oil
1 teaspoon white wine vinegar
Salt to taste

Directions

1. Peel the mango and avocado and slice into strips.
2. Chop the onion and carrot into small squares.
3. Mix the onion and carrot with the mango and avocado
4. Add the olive oil, vinegar, and a pinch of salt to taste.

Chicken with Mango and Honey

Ingredients

1/2 cooked chicken
1 ripe mango
4 lettuce leaves
2 leaves of cilantro
1 tablespoon of honey
2 tablespoons of sesame seeds
1 garlic clove

Directions

1. Mix the honey and minced garlic well.
2. Add the cooked chicken cut into pieces.
3. Roast the sesame seeds.
4. When serving, mix the marinated chicken with the sliced lettuce.
5. Decorate with the sliced mango, cilantro, and sesame seeds.
6. Add more honey if desired.

Mango-Orange Skimmed Yogurt Smoothie

Ingredients

1 ripe mango
1 cup skimmed yogurt
Juice of an orange
4 roasted peanuts
1 tablespoon of honey
2 ice cubes

Directions

1. Place the mango pulp cut into large pieces in a blender.
2. Add the freshly squeezed orange juice, plain yogurt, honey, and ice.
3. Blend until smooth and creamy.
4. Serve in a glass and add the finely chopped peanuts on top.