Frequently referred to as the “king of fruits” and named one of the most widely consumed fruits in Asia, the mango plants are thought to have originated in the sub-Himalayan plains. The mango fruit is available in numerous shapes, colours and sizes depending on the variety. The unripe green mangoes are pickled, used in chutneys or converted into side dishes, while the ripe fruit can be enjoyed out of hand.
Mangoes have a sweet-juicy flavor with tart under tones. The texture is similar to that of peaches with the best quality fruit containing minimal to no fibers. The size of the fruit varies from two to nine inches with some varieties shaped like a kidney while others are more oval. The center of the fruit contains a single large pit.
Exotic Mango-Fig Smoothie
- 1 cup diced mango pieces.
- 1 cup chopped figs
- ½ cup milk
- 3-4 ice cubes
Place mango, figs and yogurt in a blender. Blend on high speed for 30 seconds. Add in the ice cubes and blend to desired consistency. If the fruit is frozen beforehand, the ice cubes may be omitted. Pour smoothie into glasses and serve.
- Stalk of celery
One cup of peeled mangoes (225 grams) deliver significant amounts of some important nutrients. They supply 75% of the daily allowance of vitamin C, 25% of the daily vitamin A requirement, 11% of vitamin B6, 9% copper and prebiotic fibre, 7% potassium, and 4% magnesium. Additionally it contains smaller amounts of vitamins B2, B1, E, K, niacin, folate, pantothenic acid, phosphorus, calcium, zinc, sodium, iron, selenium, manganese, and magnesuim. Mangos also contain many important antioxidants including quercetin, isoquercitrin, lutein, gallic acid, cryptoxanthin, and anacardic acid.
Health Benefits of Mangoes
The pro-biotic fibre and certain enzymes found in mangoes aid digestion. The enzymes break down proteins while the fibrous content helps to clear the digestive tract. The pectin in mangoes is associated with lowering cholesterol levels as well as reducing the risks of prostate cancer. Additionally the host of antioxidants found in mangoes work to protect against leukemia, breast, colon cancers. The fibre content of the fruit combined with the potassium in the fruit help to avert heart disease.