If you love mangos, you’re in for a treat. I share fascinating mango facts, benefits, tutorials, recipes and videos in this epic ultimate guide to mangos.
If mangos were humans, they would probably belong in the popular clique.
Next to tomatoes—that is, depending on how you classify it—mangos are the most widely consumed actual fruit in the world.
But unlike the average cheerleader, who is only good at charming the audiences, the mango fruit is more than just “taste value”—meaning, it also has several wonderful attributes that make it deserving for its popularity.
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Among them are health benefits touted not only by Ayurvedic medicine (mangos were first grown in India, after all) but are also backed by nutrition science.
I love mangos. They have this thick, juicy flesh and tangy taste that lingers in the mouth and makes you enjoy the experience all the more.
They also come in handy for whenever I run out of bananas; they serve as great “fillers” and smoothie thickeners aside from contributing to the overall satisfying taste of my drinks.
Given the near impossibility of consuming actual, unskinned mango on a daily basis, I understand that most of you consume this fruit in the processed form: packed juices, powders, ice cream, and desserts, to name a few.
Not only is peeling and cutting of mango a little bit time-consuming for a busy person, but it can also be quite messy.
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Yet what I’m about to tell you in today’s post is something that will convince you to try incorporating fresh mangos into your daily diet, as well as to inspire you to make the process much easier and more rewarding.
If you’re planning to ditch a lousy diet for something that will benefit your health, I suggest that you learn a thing or two about mangos.
Today, I’m going to talk about facts and scientific discoveries surrounding mangos, and how exactly they can improve your current health standing…
Table Of Contents
- 5 Fascinating Mango Facts
- 7 Fabulous Mango Benefits
- Mango For Weight Loss: Does It Work?
- Mango Nutrition
- How To Store A Mango
- How To Quickly Ripen A Mango
- How To Tell If A Mango Is Ripe
- How To Cut A Mango Correctly
- How To Eat A Mango
- Mango Recipes
- Mango Videos
- Related Guides You Will Love
5 Fascinating Mango Facts
Before we discuss the health benefits of eating mangos, let’s have a mini trivia time to perk up your interest in this ultimate tropical harvest.
Did you know..?
1) India Was Home To The First Mango Trees
Around 5000 BC, the ancient civilizations in India started cultivating mangos.
The practice has traveled across the globe since then, making its industry scope stretch to as far as the Middle East, East Africa and South Africa by 300-400 AD.
2) Mangos Play A Significant Role In Ancient Medicine, Religion, And Arts Of India
Have you noticed the resemblance in shape between a paisley fabric design and the mango fruit?
That’s because the former is based on the curvy contour of the latter.
Aside from inspiring the Indian arts, mangos also have an undying presence in Ayurvedic medicine.
The fruit itself is regarded as a religious icon symbolizing love and goodwill.
Legend has it that even Buddha himself had meditated under the shade of a mango tree.
3) The Color Of The Mangos Suggests The Kind Of Vitamin You’re Likely To Get From Them
When still green and unripe, mangos can have a high concentration of Vitamin C.
But when they’re yellowish, reddish and tenderly ripe, you can benefit from their increased Vitamin A content.
4) There Are About 1,000 Varieties Of Mango In The World
Thanks to highly-advanced breeding methods, we can now enjoy a thousand different varieties of the succulent fruit having their respective nutrients and taste.
5) Mangos And Their Anatomical Parts Have Been Used As Remedies By Ancient Folks
From the bark of the tree down to the skin and pit, mangos have been discovered to possess remedial properties by people of the past.
This is just a good indication of how beneficial mangos can be to your health even to this day.
7 Fabulous Mango Benefits
As implied in the previous section, the consumption of mangos has a direct impact on a person’s health; one that is curative and brings about favorable changes in the body.
But to make it clear how exactly mangos can benefit your health, I have listed down the important points as proven by scientific research and analyses.
1) Mangos Help Prevent The Development Of Age-related Macular Degeneration
This fruit has abundant reserves of the antioxidant called zeaxanthin, which aids in the prevention of vision problems resulting from macular degeneration.
Zeaxanthin acts as a protective shield against eyesight damage and simultaneously lowers its progression.
2) Mangos Help Reduce The Risk Of Developing Asthma
Beta-carotene is another nutrient present in mangos, which neutralizes asthma triggers in a person.
According to a study, wheezing and asthma bouts were significantly reduced due to the consumption of fruits such as mango.
3) Mangos Can Help Lower The Risk Of Certain Cancers
In one study conducted at Harvard, it has been found that a diet rich in beta-carotene can significantly reduce the progression of prostate cancer.
Mangos, as previously stated, are rich in beta-carotene; thus, eating them daily can impede cancer development.
In another study initiated by experts at Texas AgriLife Research, they have discovered that the mango polyphenol extracts have helped diminish colon and breast cancer tissues, making it feasible for the future to cure cancer patients.
4) Mangos Help Strengthen Bones
Vitamin K and potassium are nutrients richly inherent in mangos.
By loading up on this fruit on a regular basis, you can help preserve your bone quality in the long run.
5) Mangos Help Lower Blood Sugar Levels
This is good news for diabetic patients: mangos are among the select few that can prevent a high glycemic index despite their natural sweetness.
Mangos, being a rich source of fiber, tend to lower blood glucose levels in many individuals suffering from type 1 and 2 diabetes.
6) Mangos Help Promote Better Digestion
Thanks to fiber and water content, you can experience a cleaner digestive tract in which bowel movement is regular and constipation seldom occurs.
7) Mangos Help Maintain Healthy Hair And Skin
Vitamin A, which mango has sufficient amounts of, is the nutrient responsible for the sebum production that ensures hair moisture essential for its health.
It is similarly instrumental in the growth of bodily tissues, including your hair and skin.
Moreover, the presence of Vitamin C can have a restorative effect on the skin’s collagen, making it glow and stay youthful.
Mango For Weight Loss: Does It Work?
Mangos, just like other fruits, are high in fiber content which effectively tricks the tummy into making it feel full.
High-fiber diets are often associated with appetite suppression.
And by eating fruits, especially mangos, it can help hasten your weight loss efforts.
That is apart from the fact that mango is virtually low-calorie, which doesn’t reflect much on weight gain; hence, you can manage your calorie restrictions and still enjoy the awesome goodness of this fruit without ever feeling guilty.
For your reference, here’s a list of remarkable nutritional content in a 100 gram serving of mango:
Calories – 60 kcal
Protein – 0.82 gram
Fat – 0.38 gram
Carbohydrate – 15 grams
Vitamin C – 44% Daily Value (DV)
Vitamin A – 7% DV
Folate – 11% DV
Vitamin B6 – 9% DV
Vitamin K – 4% DV
Potassium – 4% DV
How To Store A Mango
While it is still in the process of ripening, a green or hard mango should not be refrigerated in order to avoid premature spoilage.
You may simply store the unripe mangos at room temperature and wait until they ripen.
Already-ripe mangos have the advantage of staying fresh for a week when refrigerated.
This is why you should transfer ripe mangos into the fruit drawer of the fridge if you plan to consume them later in the week.
But if you decide to have them even during the off-season, you can freeze sliced mangos in the freezer for up to 6 months.
Use Ziploc bags when freezing cubed mangos.
How To Quickly Ripen A Mango
Place the unripe mangos in a brown paper bag and check on them every two days to see if they ripen.
Alternatively, you may submerge them in a container full of uncooked rice in order to trap in the ethylene gas responsible for ripening fruits.
If you really must hasten the ripening process, you may add ethylene-emitting fruits such as apple and banana into the container of unripe fruits.
How To Tell If A Mango Is Ripe
You can tell if a mango is ripe and ready for consumption once they smell fragrant and the color has changed.
But even then, don’t just base on the appearance.
If the surface feels tender to touch, it is already ripe.
How To Cut A Mango Correctly
Perhaps the most common way to cut a mango is to slice the top and bottom “cheeks” lengthwise, mimicking the shape of the mango pit.
Then you may just create cubes while they’re still in the skin and scoop them up with a spoon afterward.
Another way to slice mango is to create “boats” by cutting the mango cheeks into individual lengthwise.
Interestingly, chefs have also formulated a new way to peel a mango: by using a glass.
Simply slice the cheeks away from the seed, prop the cheek on the rim of the glass and push the flesh down the side until the skin is no longer attached to it.
You may then cut the mango into slices or cubes if desired.
How To Eat A Mango
Depending on your meal preparation skills and diet goals, you can transform a mango into a gourmet recipe or as a standalone dessert.
The usual way is to scoop the flesh from each cheek into your mouth.
You may try adding cubed mangos to your salads and salsas, and even smoothies for a more creative way of consuming the fruit.
Mango-based smoothies can also be turned into frozen popsicle treats, which is an ideal way to introduce the fruit to the kids.
Here are all my favorite mango recipes that you are going to adore.
I have created a series of mango recipes and tutorials to help.
Easiest Mango Smoothie Recipe (2 Ingredient, Raw, Vegan)
When Is A Mango Ripe? – 6 Easy Signs
How To Ripen A Mango Faster (Or More Slowly)
How To Eat A Mango (4 Ways)
How To Cut A Mango (Fast And Easy)
12 Ways To Cut A Mango
Eating mangos is not just a pleasurable experience, but also a guiltless way to fill your tummy.
On top of that, you also get to enjoy health benefits ranging from cancer suppression and lowered risks of diseases to glowing skin and good eyesight.
Additionally, if you’re weight conscious, you may consider this fruit an important component of your diet.
Hopefully, I was able to address all your questions pertaining to mango consumption in this blog post.
I’d love to see how you have achieved your health goals by snacking on this king of tropical fruits.
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