Once considered exotic, mangoes originated in southern Asia but are cultivated now in most tropical climates, and can now be found in almost any grocery store. High in fiber and nutritive value, this tropical fruit's distinctive sweet and mellow flavor make it a dessert favorite, and a healthful part of a daily diet.
Appearance and Taste
The mango is a large, oval fruit with a single large, flat, woody seed and pale orange flesh. The skin of a mango is thin and typically has a mottled green, orange, and yellow appearance when ripe, although it may be completely red, orange, or yellow. Mangoes have a sweet, slightly tart flavor and a soft, yet firm flesh similar to that of a peach. Choose mangoes that have a sweet smell and are firm, yet still slightly pliable to the touch. Avoid mangoes with sap on the outside, as mango sap can provoke allergic reactions in some people.
Botanical Origins
Mangoes are in the same family as poison ivy, poison sumac, cashews and pistachios. Mango trees contain urushiol, the same irritant that poison sumac and poison ivy contain, although not all individuals are affected when exposed. The two primary mango varietals include Indian and Philippine mangoes. Because Indian mangoes are intolerant of humidity and prone to mold, most mangoes grown in the U.S. are of the Philippine variety. Mangoes have been grown in southern Asia for at least 6000 years, and were not brought to Central America until the 19th century. Mangoes do best in warm, frost-free climates, and are commonly grown in South Florida and southern California. Mangoes are also imported to the U.S. from Mexico and a number of Central American countries.
Nutrition
Mangoes are low in unsaturated fat and free of saturated fat. In addition, they are free of sodium and cholesterol and high in potassium, which promotes muscle health. Mangoes are also good sources of vitamin C and vitamin A -- antioxidant vitamins that help fight the effects of damaging free radicals. Like most fruits, mangoes contain high amounts of soluble fiber, which can help reduce LDL, or "bad" cholesterol and raise HDL, or "good" cholesterol. For a fruit, mangoes are surprisingly high in calories; one half of one mango contains 70 calories.
Uses
For a tropical twist to dessert, add mangoes to fruit smoothies or milkshakes. Or, boil them with sugar and water, let the mixture cool, and pour it over vanilla ice cream or sponge cake. Toss mangoes with pineapple, citrus fruits, papaya and shaved coconut for a tropical fruit salad, or dice them with tomatoes, jalapenos, onions and cilantro for a fresh salsa.
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