Mango is a tropical fruit that is loved by many. One 336-gram fruit contains around 202 calories, making it a nutritious choice for those who enjoy sweet and juicy fruits.

Apart from being a tasty snack, mangoes are also packed with essential nutrients. They are high in vitamin C and vitamin A, and also contain calcium, iron, and potassium.

In this article, we'll take a closer look at the nutritional value of mangoes, explore some of the health benefits they offer, share a few delicious mango recipes, and give you tips on how to choose and store the best quality mangoes.

What is Mango?

Mango is a tropical fruit that belongs to the flowering plant family Anacardiaceae. It is known for its sweet and juicy flesh, which comes in different colors depending on the variety. Mangoes are native to South Asia but are now widely grown in many tropical and subtropical regions. There are many varieties of mangos, ranging from green to yellow to red. Depending on the variety, the flavor of mango can vary from sweet to slightly tart. The fruit is typically eaten ripe and raw, but can also be used in various recipes, such as smoothies, salads, and desserts. Mango is a nutrient-dense fruit that is low in calories and high in vitamins and minerals. It is also a good source of dietary fiber, making it a great addition to a healthy and balanced diet.

Calories in Mango

One cup (165 grams) of chopped mango contains around 99 calories. A medium-sized mango (336 grams) contains about 202 calories, making it a moderate calorie fruit that can be enjoyed as part of a healthy diet. While mangoes are relatively high in sugar, they also contain a variety of essential nutrients that make them a healthy and nutritious snack.

Vitamins and Minerals Found in Mango

Mangoes are packed with nutrients, including vitamins, minerals, fiber, and antioxidants. Some of the key nutrients found in mangoes include vitamin C, vitamin A, calcium, iron, and potassium. Vitamin C is a powerful antioxidant that plays a vital role in maintaining a healthy immune system. Vitamin A is important for healthy vision and skin, while calcium and iron are essential minerals for strong bones and overall health. Potassium is also an important nutrient found in mangoes. It helps regulate fluid balance in the body, promotes healthy blood pressure levels, and supports heart health.

Health Benefits of Mango

Mangoes offer a wide range of health benefits, thanks to their nutrient-dense profile. Here are some of the key health benefits of mangoes: 1. Boosts immune system: Mangoes are rich in vitamin C, which can help strengthen the immune system and defend against infections and diseases. 2. Promotes healthy digestion: Mangoes contain dietary fiber, which supports healthy digestive function and can ease constipation and other digestive issues.

Mango Recipes

Mangoes are a versatile fruit that can be used in many different recipes. Here are some delicious and healthy mango recipes to try: 1. Mango Smoothie: Blend together frozen mango, plain Greek yogurt, and almond milk for a delicious and refreshing smoothie. 2. Mango Salsa: Mix together chopped mango, red onion, jalapeno, cilantro, and lime juice for a tasty and colorful salsa that goes well with grilled chicken or fish.

How to Pick and Store Mangoes

To choose the best mangoes, look for fruits that are firm, fragrant, and free from blemishes or cracks. You can also check the stem end of the fruit - if it feels soft, the mango is likely ripe and ready to eat. To store mangoes, keep them at room temperature until they are fully ripe. Once they are ripe, you can store them in the refrigerator for up to five days.

Mango Varieties

There are many different varieties of mangoes, each with its own unique flavor and texture. Some of the most popular types of mangoes include: 1. Ataulfo Mango: Also known as the champagne mango, this variety is sweet and buttery, with a small seed and thin skin. 2. Haden Mango: This variety is mildly sweet with a tangy flavor and fibrous flesh. It has a large seed and thick skin.

Mango vs Other Fruits

Mangoes are a great choice for those who love sweet and juicy fruits. Here's how mangoes compare to some of the other most popular fruits: - Mango vs Apple: Both fruits are low in calories and high in dietary fiber. However, mangoes are richer in vitamins and minerals, especially vitamin C and vitamin A. - Mango vs Banana: Both fruits are high in sugar and potassium. However, bananas are slightly higher in calories and carbohydrates, while mangoes are higher in vitamin C.

Potential Side Effects of Mango Consumption

While mangoes are generally healthy and safe to eat, some people may experience side effects from consuming this fruit. Here are some of the potential side effects of mango consumption: - Allergic reactions: Mango contains a compound called urushiol, which can cause allergic reactions in some people. - Digestive issues: Eating too much mango or consuming unripe mangoes can cause digestive issues, such as diarrhea or stomach cramps.

Conclusion

Mango is a nutritious and delicious fruit that can be enjoyed in many different ways. Whether you eat it ripe and raw, use it in recipes, or add it to smoothies and salads, mangoes offer a wide range of health benefits that make them a great addition to any diet. Just be mindful of potential side effects, such as allergies and digestive issues, and choose the best quality mangoes by following our tips on how to pick and store this tasty fruit.