Mango - Nutrients & Benefits - Culinary Uses - Types

Nutritional properties of Mango Energy :
60.00 Kcal / 100g

Category : Fruits

Group : Tropical Fruits

Composition And Nutritional Value :
Mangoes are a rich source of vitamins, particularly vitamin C and vitamin A, which are essential for immune function and skin health. They also provide dietary fiber, potassium, folate, and several B vitamins. Mangoes are high in antioxidants such as beta-carotene, quercetin, and mangiferin, which help protect the body from oxidative stress and inflammation.

Health Benefits :
Mangoes support immune health due to their high vitamin C content, which also helps promote collagen production for healthy skin. The antioxidants in mangoes help reduce inflammation, improve digestion, and support eye health by protecting the retina. Mangoes also contribute to gut health by aiding digestion and may help regulate blood sugar levels due to their fiber content.

Culinary Uses :
Mangoes can be enjoyed fresh, in fruit salads, or as a topping for yogurt and smoothies. They are often used in savory dishes such as salsas, curries, and salads, where their sweet and tangy flavor complements spices and savory ingredients. Mangoes are also used to make juices, ice creams, sorbets, and desserts like tarts or puddings.

Types :
There are several varieties of mangoes, with the most common being the Ataulfo mango, which is small and sweet, and the Haden mango, known for its vibrant color and rich flavor. Other varieties include the Tommy Atkins, which is widely available and has a mild flavor, and the Kent mango, which is juicy and fibrous. Mango varieties differ in sweetness, texture, and size.

Shopping And Storage Tips :
When buying mangoes, choose ones that are slightly soft to the touch, indicating ripeness. The skin should be slightly wrinkled, and the fruit should have a sweet fragrance. If the mango is unripe, store it at room temperature until it softens. Once ripe, mangoes can be kept in the refrigerator for a few days. You can also freeze mangoes to extend their shelf life, especially for use in smoothies and desserts.

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What can you make with Mango?

Meat & Fried Banana

Mango Smoothie

Coconut Smoothie Bowl

Tropical Smoothie Bowl

Find the perfect meal tailored to your dietary needs and preferences.