Mangoes

These luscious fruits are native of India and Southeast Asia. It is called “the king of fruit” in some parts of the world because of it’s amazing nutritional value.

These juicy, fleshy fruits are a bit higher in sugar than most fruits but when included in your diet in moderation they provide a whole host of goodness to your precious body.

First off, mangoes have a high amount of vitamin A which is good for your immune system to keep running at optimal. If you are low in vitamin A your body is more vulnerable to infections. Keep that vitamin A topped up with a bit of mango each week.

Mangoes contain the antioxidants: lutein and zeaxanthin which are both very good for your eyes. The antioxidants protect your retina and lens, reduce glare and help your eyes rebound from the stress of bright lights. Your visual abilities will be increased. The antioxidants help to protect your eyes from the damaging UV rays of the sun. Cataracts and macular degeneration are slowed down with the addition of these antioxidants in your diet.

Vitamin A is also a good boost for your skin, hair and gland health. Just one cup of mango will give you almost all the daily Vitamin C your body requires to produce collagen, aiding in the prevention of wrinkles and sagging skin.

If you are having problems in the bathroom, eating mangoes helps to alleviate chronic constipation. I’d rather eat mango for that purpose then to supplement with a fiber product. But….be aware….mangoes can cause gas and bloating in some people so if you have IBS you may want to tread slowly when adding mango to your regime.

The polyphenols in mangoes….over a dozen different ones…..protect your cells from damage reducing risk of Type 2 Diabetes and some forms of cancer. Mangoes have come out strong in studies against the growth of breast cancer cells.

Mangoes antioxidant compounds help to reduce blood sugar in some individuals.

All-in-all…..mangoes are a good thing to add to your diet. You can cut them up and add them to your smoothies or in yogurt. Chopped mango goes great on top of green salad. You can buy frozen mango chunks in most health food grocery stores so if you want mango and it isn’t the right season for buying fresh….hit the freezer section and get your mangoes there.

I love to make a mango salsa for grilled wild salmon. I cut up a mango into small dice. Add a tablespoon of really good olive oil. Squeeze a fresh lime into the bowl, add chopped fresh cilantro, diced red onion and some salt and pepper to taste. I don’t have a recipe, per se…I just mix these ingredients together and taste as I go to make sure I have the right amounts. Served as a condiment to grilled or baked salmon…or any fish, for that matter, is yummy and nutritious.

Next time you are in the grocery store….add mango to your cart. It’s so good for you.

Preparing a fresh mango can be a bit of a chore. The easiest way to cut a mango is to use a paring knife to cut off a little bit off one end or the other so that the fruit will sit in the cutting board on the flat cut. Take the paring knife or a Y-peeler and work your way around the outer area of the fruit, removing the peel. The mango pit is large, hidden inside the pulp. Set the peeled mango on your cutting board, the tall way. Hold the mango with a piece of paper towel to avoid slipping and cut the mango top to bottom along the side of the pit. Slice the sides off the mango around the pit. Once you have removed all of the pulp from the pit….I usually munch on the pit until all of that yummy fruit is gone from the pit. Then dice the flesh in whatever size you need for your recipe.

A 100g serving of mango contains 60 calories, zero fat, about 2 grams of fiber, 14 grams of sugar in the form of fructose, a good amount of vitamin A, an excellent amount of vitamin C and other vitamins.

So delicious….so versatile. Add Mango to your morning regime or dinner salad or salmon topping.

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