Mango: Important Facts, Health Benefits, and Recipes

Mango is a tropical fruit native to South Asia, known for its sweet, juicy flesh and vibrant orange color. With over 500 varieties, mangoes are enjoyed in various forms, including fresh, dried, and even pickled. Their unique flavor profile, combining sweetness and tanginess, makes them a popular ingredient in desserts, salads, and savory dishes alike.

Yes, mango is not only delicious but also packed with essential nutrients. Rich in vitamins A and C, fiber, and antioxidants, mangoes offer numerous health benefits, such as supporting digestion, boosting immunity, and promoting healthy skin and eyes.

1. Aids digestion: Mangoes contain enzymes that help break down proteins, facilitating better digestion and preventing indigestion.
2. Boosts immunity: High in vitamin C, mangoes support a healthy immune system, protecting against infections and diseases.
3. Promotes healthy skin and eyes: Mangoes are rich in vitamin A, which is essential for maintaining healthy skin and eyesight.
4. Supports heart health: Mangoes contain potassium and magnesium, which help regulate blood pressure and support overall heart health.
5. Fights inflammation: The antioxidants in mangoes help combat inflammation and oxidative stress, reducing the risk of chronic diseases.
6. Improves brain health: Mangoes are a good source of vitamin B6, which plays a crucial role in maintaining healthy brain function.
7. Supports weight management: The fiber in mangoes promotes a feeling of fullness, helping to control appetite and support weight management.

Mangoes have been cultivated in South Asia for over 4,000 years, with historical references dating back to ancient Indian and Chinese texts. The fruit's popularity spread to the Middle East, Africa, and eventually the Americas through trade and colonization. Today, mango is celebrated in various cultures for its unique taste and versatility in culinary applications.

To preserve the freshness and quality of mangoes, store unripe mangoes at room temperature, away from direct sunlight. Once ripe, place them in a plastic bag and refrigerate for up to five days. For longer storage, you can freeze mango slices in an airtight container for up to six months.

There are over 500 varieties of mango, with some popular ones being Alphonso, Ataulfo, Haden, Kent, and Tommy Atkins. Each variety has its unique flavor, texture, and appearance, making them suitable for different culinary applications.

If you don't have mango on hand, suitable substitutes include papaya, peaches, nectarines, or apricots, depending on the recipe and desired flavor profile.

Mango is a versatile ingredient used in various cuisines, such as Indian, Thai, Mexican, Caribbean, and Filipino, adding a touch of sweetness and tanginess to dishes.

Mango is good for you due to its impressive nutritional profile, including vitamins A and C, fiber, and antioxidants. These nutrients contribute to numerous health benefits, such as supporting digestion, immunity, skin and eye health, heart health, and more as we discussed above.

Mango lassi is a popular Indian drink made from ripe mangoes, yogurt, and sweeteners, such as sugar or honey. This refreshing beverage is often enjoyed during hot summer months or as a dessert after a spicy meal.

Mango temptation is a delightful dessert made from layers of mango puree, sweetened cream, and crushed cookies or biscuits. This no-bake dessert is perfect for showcasing the natural sweetness of mangoes and is a crowd-pleaser at parties and gatherings.

Cutting a mango can be a bit tricky due to its unique shape and a large pit in the center. Here's a step-by-step guide on the best way to cut a mango:

1. Choose a ripe mango: Look for a mango that is slightly soft to the touch and gives a sweet aroma near the stem. Avoid overly soft or bruised mangoes.

2. Prepare your tools: You'll need a sharp knife and a cutting board.

3. Stand the mango upright: Hold the mango with one hand and position it vertically on the cutting board. The narrow, oval-shaped side should be facing you, while the stem end points upward.

4. Slice off one side: With the knife, make a vertical cut slightly off-center, starting from the top and moving downward. The knife should glide alongside the flat side of the pit. Repeat this process on the other side to remove both fleshy cheeks of the mango.

5. Score the flesh: Be careful with this step as many people use too sharp of a knife and cut through the mango to their hand! Take one mango cheek and carefully score the flesh in a crosshatch pattern, making shallow cuts without piercing the skin. Repeat this step on the other mango cheek.

6. Invert and separate the cubes: Hold each scored mango cheek gently by the skin, and use your fingers or a spoon to invert the skin and push out the mango cubes. Alternatively, you can use a knife to carefully separate the cubes from the skin.

7. Trim remaining flesh from the pit: With the remaining mango flesh clinging to the pit, carefully slice it off using a knife. Be cautious while doing this to avoid cutting yourself.