Vitamin-Rich Mangos

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By Madhu Gadia, M.S., R.D.
Photos by Leo Gong and Scott Little

For a luscious taste of the tropics, sink your teeth into the sweet-tart and juicy fruit of a mango.

The soft flesh of a ripe mango is an alluring blend of pineapple and peach, but it’s sweeter and more exotic than either one. Beyond their tantalizing taste, mangoes supply myriad nutritional benefits. They’re rich in vitamins A and C, minerals, and antioxidants. 

No wonder mangoes are the most widely consumed fruit in the world. Although there are hundreds of kinds of mangoes, five major varieties—Ataulfo, Haden, Keitt, Kent, and Tommy Atkins—are available in traditional supermarkets. They vary in shape, size, color, texture, and flavor. To determine which mango variety you prefer, conduct a taste test. Include your family members—it’s akin to choosing an apple; everyone will have his or her favorite.

The best way to eat a fresh mango is to chill it, cut it in half, remove the seed, score it if desired, and scoop out the fruit with a spoon. Add chopped mango to fruit salads, slice it on greens, or spoon it on your ice cream. You also can prepare mangoes with cooked meat, poultry, or rice dishes for an Asian or Caribbean flavor.

Good for You
A mango’s health benefits go beyond the vitamin content. A mango a day can keep your digestive system running smoothly because of the fruit’s high fiber content and an enzyme that aids in digestion and motility. The same enzyme is also a natural tenderizer; add some mangoes to your marinade for delectable flavor.

In addition, mangoes are high in potassium—which protects you from stroke, high blood pressure, and heart-rhythm problems—so substitute one for your banana occasionally. Those on a potassium-restricted diet should avoid mangoes.

Summer Bounty
While they are available all year, mangoes are at their most plentiful—and prices are generally at their lowest—from early May through September. When buying mangoes, rely on your eyes and nose. A ripe mango is soft to the touch and has a heady, floral aroma.