The fruit of the mango tree is a yellowish drupe with a smooth, waxy skin. When you touch a ripe mango, it responds: a fresh mango springs back under your fingers, as if greeting you in return. However, the skin shouldn’t yield too much. A quality mango is neither hard nor overly soft; it’s best to choose fruits that have a moderate firmness. What else should you know about this exotic newcomer that has made its way to our grocery shelves?
Grows on Trees
Mangoes originate from Southeast Asia, specifically the humid tropical forests of eastern India (Assam) and Myanmar (Burma), bordering Thailand, Laos, Bangladesh, and China. Historical records suggest that Asians have been familiar with this fruit for about 10,000 years. Over time, the cultivation area of the evergreen mango tree expanded beyond neighboring countries, including China, Thailand, and the Philippines.
Today, mangoes are grown in the tropical belt of Africa (Ivory Coast and Kenya), Australia, Spain, the Caribbean, the United States, Mexico, and other countries in South and Central America. Residents of the tropics harvest these 2-kilogram fruits from sprawling branches that reach heights of 10 to 45 meters. Tourists are often amazed by the 10-meter radius of the lush mango tree canopy and the intoxicating aroma of exotic gardens: during the flowering season, the plants emit a heady scent reminiscent of lilies.
Safe Sweetness
A healthy mango is easily recognized by its shiny skin. The fruit’s exterior is smooth and thin, with colors varying based on ripeness: mangoes can be green, yellow, red, or a combination of these. The flesh of this tropical fruit is fibrous, surrounding a large, flat pit. The taste of the flesh evokes associations with peaches and pineapples (as if they were crossed in one fruit), but mangoes are twice as sweet as either of these fruits.
In 100 grams of ripe mango flesh, there is 14% sucrose—equivalent to 4 teaspoons of sugar. Overall, a medium-sized fruit (250 grams) contains the equivalent of 10 teaspoons of sugar. However, these natural sweets have little impact on blood sugar levels, as mangoes have a moderate glycemic index (41–60). Besides carbohydrates, the fruit is rich in fiber and water, and it contains proteins (up to 1% in 100 grams) and essential amino acids, totaling 12 different types.
Benefits of Mango
Mangoes are rich in iron and zinc, magnesium and potassium, phosphorus and calcium. They also contain beta-carotene, pectin, and organic acids. These nutritious fruits are packed with B vitamins, as well as vitamins A, C, and D. The yellow color of the flesh is due to carotenoids: mangoes have five times more carotene than mandarins. The combination of carotene, fiber, and vitamins C and E in mangoes helps prevent various types of cancer (including cervical, breast, stomach, colorectal, pancreatic, and prostate cancers).
B vitamins, carotene, and vitamin C are well-known defenders of the immune system and protect against cellular oxidation (they act as antioxidants). Mangoes are recognized for their fever-reducing and anti-inflammatory properties. The enzymes in the fruit improve digestion. Mangoes can relieve nervous tension and boost mood. By helping to combat depression and irritability in stressful situations, this exotic fruit enhances cardiovascular health, increases libido, and strengthens overall body tone.
Supporting Health
The benefits of mango juice for the body include normalizing acid-base balance and improving the condition of nerve and muscle tissues. Including mango in your diet can alleviate cramps and numbness in the limbs. Consuming the fruit clarifies thoughts, helps saturate brain cells with oxygen, and prevents the development of senile dementia. Mango slows down inflammatory processes in arthritis and alleviates symptoms of toxemia during pregnancy. Additionally, mango provides a feeling of fullness. Regularly drinking mango juice can help prevent overeating, as this fruit dulls hunger.
Mango juice aids in iron absorption, stabilizes blood pressure, improves tissue regeneration, and alleviates allergic reactions. Regular consumption of mango normalizes eye pressure, which is crucial for preventing glaucoma. The retinoids in mango improve night vision. This fruit also helps prevent aging: stimulating the body’s production of its own elastin and collagen promotes rejuvenation and maintains skin elasticity.
Traditional Medicine
Indian healers have used this fruit to treat cholera and plague, while European and American herbalists utilize an infusion of mango leaves to lower blood sugar levels and prevent retinal damage in diabetes. Thanks to its phenolic compounds, mango effectively burns fat and aids in weight loss. The extract from this fruit regulates metabolic processes and lowers levels of “bad” cholesterol. The oil extracted from mango seeds, rich in valuable fatty acids, promotes healthy hair.
In folk medicine, the benefits of mango have long been recognized for treating colds, stomach pain, and inflammatory processes in the gums and oral cavity. Additionally, mango leaves are used by herbalists for teeth whitening. Mango juice is a popular remedy for acute dermatitis, while the seeds are used in mixtures for asthma attacks. Healers use an infusion of mango leaves to treat hypertension, varicose veins, and weak vascular tone. This remedy eliminates bruising and the appearance of spider veins on the skin. Ripe fruits are also prescribed for internal bleeding.
Consumption Guidelines
Mango should not be combined with alcohol. Nutrition experts advise against consuming alcoholic beverages for two hours after eating this fruit. Mango juice is not recommended at night; for maximum benefits, it’s best to consume mango in the first half of the day.
To adequately nourish the body with beneficial nutrients, an adult should drink 200–250 ml (about a cup) of fresh mango juice daily. For children aged 5 to 12 years, the recommended amount is 100 ml (half a cup). Pediatricians suggest introducing young children to this exotic fruit no earlier than age 3: the introduction to mango should be gradual, with children starting with a teaspoon of mango juice per day. It’s important to note that these fruits have diuretic and laxative effects.
Be Cautious
In addition to its benefits, mango can also cause harm. The fruit is contraindicated for those with an intolerance to the toxic component of its skin: the allergen urushiol can irritate mucous membranes, leading to swelling of the lips, redness of the skin, and rashes. However, the flesh remains neutral: the fruit can be eaten after peeling (while wearing gloves). Unripe mangoes are best avoided by individuals with sensitive mucous membranes.
Overeating mango can lead to colic, stomach pain, constipation, fever, respiratory irritation, and hives. To avoid contact dermatitis, facial swelling, and potential anaphylactic shock, the first tasting of mango should be done with caution. Do not eat the fruit without peeling it, and do not drink a full glass of juice immediately: the initial consumption should be minimal to check the body’s reaction to this new product.
How to Eat Mango?
When selecting a mango, gently press the fruit with your fingers. The skin of a ripe mango is soft and yields slightly to touch, as if responding to a “greeting.” A quality fruit will not have a sour smell. Squished fruits may have a bitter taste. Avoid purchasing wrinkled fruits; instead, choose plump and smooth ones. Unripe mangoes will ripen if stored at room temperature. In the refrigerator, they can last up to four weeks.
Before eating, the fruits should be peeled. From the peeled fruit, remove the pit, cut the flesh in half, and dice both halves into cubes. The second method of preparing mango for consumption is only possible if there is no allergy to its skin. Without peeling, cut the fruit in half, remove the pit, and score the flesh in a grid pattern with a knife. When you turn the fruit inside out, you will have cubes of flesh that can be easily eaten straight from the skin.
Delicious Recipes
The energy value of 100 grams of mango is 70 kcal. The diced flesh can be eaten fresh, made into juices and smoothies, added to salads, desserts, or baked goods. Mango is also suitable for making marinades and sauces for fish or meat dishes. A popular recipe in the fruit’s homeland, India, features unripe mango marinated in oil, spices, and salt. Mango pairs harmoniously with crunchy fresh vegetables: daikon, cucumber, bell pepper, celery, iceberg lettuce, and various microgreens. Any combination of fruits and herbs in a sauce should include citrus juice.
Carrot Soup with Mango
Ingredients: mango – 1; carrots – 5; onion – 1; garlic – 1 clove; coconut milk – 0.5 liters; vegetable broth – 0.5 liters; olive oil – 2 tablespoons; ginger – 20 grams; cumin – 1 teaspoon; curry – 2 teaspoons; coriander – 1 teaspoon; salt and ground black pepper – to taste.
Preparation: Peel and roughly chop the mango and carrots. Peel and finely chop the garlic and onion. Thinly slice the ginger root. Heat olive oil in a pot and sauté the onion and garlic. Add half of the mango, carrots, and ginger to the pot, stir, and sauté for another 5 minutes. Pour in the broth, bring to a boil, reduce the heat, and simmer the soup for 15 minutes. When the carrots soften, add the coconut milk and the remaining mango. Blend the soup until smooth, add spices, salt, and remove from heat after boiling.
Mango, Avocado, and Red Fish Salad
Ingredients: red fish (fillet) – 300 grams; mango – 1; avocado – 1; lemon – 1; red onion – ½; leafy lettuce – a bunch; apple cider vinegar – 2 tablespoons; olive oil – 2 tablespoons; sesame seeds – to taste; mint – to taste; black pepper and salt – to taste.
Preparation: Rub the fish fillet with a mixture of lemon juice, pepper, and salt, and sauté in olive oil. Once slightly cooled, flake the fish with a fork into pieces. Chop the onion, mango, and avocado, and tear the lettuce leaves by hand. In a bowl, combine the fish with mango, avocado, onion, and leafy lettuce. Season with salt and pepper. Mix the apple cider vinegar with olive oil and drizzle this dressing over the salad. Top the dish with sesame seeds and garnish with mint.
Mango Sauce for Chicken
Ingredients: mango – 1; honey – 1 tablespoon; lemon juice – 50 ml; olive oil – 3 tablespoons; coriander – ¼ teaspoon; ground cayenne pepper – ¼ teaspoon; salt – to taste.
Preparation: Dice the peeled mango and place it in a blender bowl. Add the other ingredients and blend until smooth. This sweet and tangy dressing with a citrus flavor is perfect for meat salads or baked chicken.
Cold Mango Tea
Ingredients: black tea – 3 bags; water – 0.5 liters; mango – 1; lemon juice – 1 tablespoon; honey – 1 tablespoon; ice – optional.
Preparation: Peel the mango and puree the flesh using a blender. Pour boiling water over the tea bags, remove them after brewing, add the mango puree, and mix. Chill the drink in the refrigerator for half an hour. Strain the mango tea, add lemon juice and honey. Serve with ice. The best part of this refreshing drink is the delicate aroma of the exotic fruit.