MANGO a Delicious Summer Fruit

Mangoes grow in the tropical climates of Africa, Asia, the Caribbean, India and South America.

Mangos come in all different sizes and tastes; some are as small as an apricot or smaller others are as large as the size of a husked coconut.  Some are sweet and some are sour.  Some has yellow skins, red skins, green skins and even orange skins; but the one thing they are all share is an orangey, yellow flesh.

These tropical powerhouse fruits are sweet, juicy and filled with more than 20 vitamins and minerals. Mangoes are high in vitamin C and vitamin A. They are a good source of vitamin B6 and folate as well as vitamins E and K.

This super fruit is also high in fiber, and has Omega -3 and Omega -6 fatty acids and is a good source of minerals such as Potassium, and copper. Another benefit of the mango is that it is extremely low in sodium, saturated fats and cholesterol.

 However, mangoes are high in sugar about 30 grams of carbohydrates (that sweet taste) which will metabolize into approximately 7–9 teaspoons of sugar. So, anyone who struggles with diabetes should be mindful when consuming mangoes, not to over eat as the sugar content is high and could increase the glucose levels in the blood stream, creating an insulin absorption deficiency or resistance. 

There are many benefits to enjoying mangoes, the combination of vitamin A with the antioxidants Beta carotene and Zeaxanthin which supports one’s sight and slows down natural degeneration. The vitamin A also helps to build healthy bones, skin and hair, and the fiber in mangoes also aids in the lowering the risk of colon cancer and aids in digestion.   The Beta-Carotene also lowers the development of asthma. There are many other health benefits to enjoy when eating a mango since beta-carotene lowers the development of asthma and vitamin A reduces the risk prostate and colon cancers as reported by the Harvard School of Public Health’s Department of Nutrition. Mangoes have proven to be one of the best colon cleansers because of the high fiber and water present in each fruit. 

In a Texas AgriLife Research of mangoes on various cancers the results were so impressive that the researches are planning clinical trials to find even more benefits for people who are high risk cancer individuals.

Another study commissioned by the Mango Board indicated that mango consumption along with a high fat diet supports reduced body fat. Reducing body fat increases loss of inches on the body, supporting a smaller body size. The study also showed other effects of mango in the encouraging effects from Leptin a hormone that is formed in fat cells; this shows the amount of fat in the body. The study continued to show that eating mangoes reduces the body fat; losing body fat may leave one to feel and look healthier. These results may be even responsible for boosting the self-confidence of others who are on a mission to lose weight.

Be sure to choose firm but pliable ripe mangoes when grocery shopping. When buying mangoes, choose some that are almost ripe and others that will ripen in a few days so that you will always enjoy the firm juicy flesh as the week goes on; maintaining the high levels of nutrients in each bite.  Always wash mangoes before eating.  

Eat your mangoes fresh and raw and purchase organic, so that you are able to enjoy the extra roughage the skin provides as well as the sweet, juicy orange flesh.  Consuming the skin of the mango provides extra roughage as well as the slight bitter of the skin helps to balance the sweetness of the flesh.