Mango…The Most “Dangerous” But Definitely Delicious Fruit of All — April 29, 2021

Mango…The Most “Dangerous” But Definitely Delicious Fruit of All

Since having two surgeries on my hand all because of a mango, I am rather hesitant to cut one…but I do miss all the great things that you can make with them.

So I have learned that the best way to dive into a mango is definitely not with a wine glass…but instead to first cut long 1/4″ vertical slices 1/4 inch away from the middle to separate the flesh from the pit and then to cut the flesh into a grid-like pattern and scoop it out of the rind.

As far as use, mango contains more sugar than many other fruits…so you probably should limit how much mango you eat in a day to two cups per day.

But some of the many delicious ways that you can easily include mangos in your diet include….

  • beverages
  • chutney
  • curries 
  • granola
  • ice cream
  • jelly
  • muesli
  • pickles
  • rice dishes
  • smoothiesmang
  • salads
  • salsas
  • sorbets

In the next few posts, let’s take a look at some of these ideas for using this rather “dangerous” but delicious fruit.

Mango…The Why —

Mango…The Why

  • Mangos are not only delicious and low in calories, but they also have contain lots of nutrients…such as vitamin K, which is important for helping your blood clot effectively, helping to prevent anemia, and helping to strengthen your bones…vitamin C, which is important for forming blood vessels, producing healthy collagen, and helping you heal…In addition,
  • One cup sliced mango provides…
  • Calories: 99
  • Protein: 1.4 grams
  • Carbs: 24.7 grams
  • Fat: 0.6 grams
  • Dietary fiber: 2.6 gram
  • Vitamin C: 67%DV
  • Copper: 20%DV
  • Folate: 18%DV
  • Vitamin B6: 11.6%DV
  • Vitamin A: 10%DV
  • Vitamin E: 9.7%DV
  • Vitamin B5: 6.5%DV
  • Vitamin K: 6%DV
  • Niacin: 7%DV
  • Potassium: 6%DV
  • Riboflavin: 5%DV
  • Manganese: 4.5%DV
  • Thiamine: 4%DV
  • Magnesium: 4%DV

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Health Benefits

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Mangos also provide important health benefits, such as…

CancerMangos contain many antioxidants…including polyphenols and beta-carotene, the antioxidant that is responsible for giving the mango its yellow-orange color. Antioxidants are important for fighting off any free radicals that could which potentially could lead to cancer—including leukemia and cancer of the colon, bone, lung, prostate and breast cancer. These antioxidants can also stop the growth or destroy cancer cells.

Digestive Health…Mangos contain enzymes that help break down large food molecules so that they can help stabilize your digestive system—such as helping to convert difficult starches and complex carbs into into glucose and maltose…as well as the water and dietary fiber needed to help with digestive problems—such as constipation and diarrhea. In fact, eating a mango a day keep chronic constipation away more effectively than taking a fiber supplement with the same amount of fiber.

Eye Health…Mango contains nutrients that are important for maintaining your vision…such as two very important antioxidants—lutein and zeaxanthin. Lutein and zeaxanthin are important for helping your eyes to not absorb excess light and shielding your eyes from both the sun and harmful blue light. Mangos also contain vitamin A, which is important for preventing dry eyes, nighttime blindness, and even more serious issues, such as corneal scarring.

Hair and Skin Health…Mangos contain several nutrients that are important for promoting healthy hair and skin…such as vitamin C which is important for making collagen, a protein that gives elasticity and structure to your skin and hair, gives your skin its bounce and combats sagging and wrinkles…as well as vitamin A, which encourages hair growth and the production of sebum, liquid that helps moisturize your scalp as well as protect your skin and hair from the sun…and the antioxidants called polyphenols, which help protect hair follicles against damage from oxidative stress .

Immunity…Mango contains nutrients that can boost your immune system…including vitamin A and vitamin C…both of which help your body produce more disease-fighting white blood cells, help these cells work more effectively.

Mango…The What — April 27, 2021

Mango…The What

tropical fruits composition on pink background

In some parts of the world, mango is called the “king of fruits.”

In the last three months I have learned perhaps why.

You see, I cut my hand mid-January and have had two surgeries to reattach the tendons in my left ring finger…all because I tried to pit the mango with a wine glass and the wine glass broke.

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What Really Is a Mango?

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Mangoes are a drupe, or stone fruit, which means that it has a large seed in the middle.

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Where are Mangos Grown?

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Mangoes grow on  evergreen trees that are native to India and Southeast Asia…where they have been cultivated for thousands of years.

Today mangoes are commercially grown in countries with the right climate…including Brazil, Spain, Bermuda, the West Indies, and Mexico.

Almost half of the world’s mangoes are cultivated in India alone.

In fact, India has declared mango as its “official national fru.it”..(by the way, the United States does not have a national fruit).

Here in the United States, they are grown in South Florida and the California, and Hawaii.

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The Which

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There are hundreds of types of mango varieties out there…each with a unique taste, shape, size, sweetness, skin eating quality, color, and flesh color—the flesh can range from pale yellow, gold, or orange…the shape can be round, oval, or kidney-shaped…the size can range anywhere from two to ten inches long…the weight can vary anywhere from five ounces to five pounds…the color of the skin can be green to yellow, yellow-orange, yellow-red, or blushed with various shades of red, purple, pink or yellow when fully ripe…the texture of the fruit can be soft, pulpy, juicy texture similar to an overripe plum or much firmer texture, like an avocado or cantaloupe.