Mango salsa is a flavorful and fresh twist on a delicious condiment. It is easy to prepare; can be modified in an instant to suit anyone's taste; and is a tasty dip as well as a natural accompaniment to meat and seafood. Mango salsa is vibrantly colorful and rich in vitamins and minerals, which means it looks good and is good for you. There are numerous recipes available, but four ingredients are standard in a healthy and authentic mango salsa: mango, onion, cilantro, and lime or lemon.
Mango
Mangoes originated in Southeast Asia and India. There are many varieties grown in tropical areas worldwide that are available in the United States year-round due to varied growing seasons. Mangoes contain over 20 vitamins and minerals, including vitamin A, which is essential for bone growth and vision, and vitamin C, an immunity booster. A mango is also a good source of fiber, and high-fiber diets may decrease the risk of some cancers. One cup of mango has 100 calories, 1 g protein, 0 g fat, 28 g carbohydrates and 3 g fiber, and provides 80% of the daily requirement for vitamin C.
Onion
Yellow, red, white and sweet are all onion varieties that can be used in mango salsa. Onions are low in calories and fat, but high in flavor, making them a wholesome ingredient. According to the National Onion Association, onions contain organosulfur compounds that may decrease blood pressure and cholesterol. They also contain flavonoids, which have been linked to a lower risk of chronic diseases. A study published in 2010 in the "International Journal of Sport Nutrition and Exercise Metabolism" found that quercetin, a flavonoid found in onions, increases endurance and may improve athletic performance.
Cilantro
Cilantro is an herb from the coriander plant. It is called the "anti-diabetes" plant in Europe, and is used in Ayurvedic medicine in India as an anti-inflammatory. Coriander is high in phytonutrients, a collection of protective substances that neutralize free radicals, regulate hormones and help to eliminate toxins. A study published in 1999 in the "British Journal of Nutrition" found coriander to have anti-hyperglycemic properties, which may help control diabetes. New research in the United States is studying cilantro for its antimicrobial and potential cholesterol-lowering qualities.
Lime & Lemon
Citrus fruits like limes and lemons are high in phytonutrients, vitamin C, calcium, potassium, B vitamins, phosphorus, folate and magnesium. They are fat and sodium free, and, according to the Food and Agricultural Organization of the United Nations, may reduce the risk or slow the progression of conditions such as coronary artery disease, high blood pressure, stroke, cancer, neural tube defects and anemia.
Variations
The Centers for Disease Control says a diet rich in fruits and vegetables can prevent diseases; control blood pressure; promote skin and eye health; protect from illness; and support weight management. Mango salsa is a tasty avenue toward reaching the recommended daily servings of fruits and vegetables by MyPyramid.gov. Scallion, cucumber, bell pepper, garlic, cherry, peach, apple, pineapple and tomato are all flavorful additions to mango salsa, and full of nutrition to support a healthy diet.
References
- "British Journal of Nutrition"; Insulin-releasing and insulin-like activity of the traditional anti-diabetic plant Coriandrum sativum (coriander); AM Gray, PR Flatt; 1999
- Food and Agricultural Organization of the United Nations: Nutritional and health benefits of citrus fruits
- "International Journal of Sport Nutrition and Exercise Metabolism"; The dietary flavonoid quercetin increases VO2max and endurance capacity; JM Davis, CJ Carlstedt, S Chen, MD Carmichael, EA Murphy; February 2010
- National Mango Board
- National Onion Association
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