The mango is a tropical stone fruit and a cherished member of the drupe family. This category includes plants with a fleshy outer layer that encases a shell, or pit, which contains a seed. Other drupe family members include olives, dates, and coconuts.

Mangoes come in a variety of colors, shapes, flavors, and seed sizes. The outer skin can range from green, red, yellow, to orange, while the inner flesh is typically a rich golden yellow.

Benefits of Mangoes

Age-Related Macular Degeneration

Mangoes contain zeaxanthin, an antioxidant known to protect eye health. A 2017 review suggests zeaxanthin’s anti-inflammatory properties may help prevent damage from macular degeneration, a condition linked to aging.

Cancer Prevention

Mangiferin, a bioactive compound in mangoes, has been found to protect against lung, colon and neuronal cancers. Additionally, the beta carotene in mangoes, which converts to vitamin A in the body, may boost immunity and protect against skin cancer.

Diabetes Management

Research highlights that compounds in mango leaves and peel can reduce diabetes risk factors, such as blood sugar levels and body weight. While studies on mango flesh are limited, a 2014 study indicated that freeze-dried mango consumption lowered blood sugar levels in people with obesity.

Heart Health

Mangoes are rich in potassium, with one cup providing about 277 mg. This nutrient, along with fiber and vitamins, supports healthy arteries and reduces the risk of heart disease. Balancing potassium intake with reduced sodium can also help manage blood pressure.

Skin and Hair Health

Mangoes are an excellent source of vitamin A, which aids sebum production to moisturize hair and supports the growth of skin and hair tissues. The high vitamin C content in mangoes helps produce collagen, crucial for skin and hair structure.

Creative Mango Recipes

Tropical Fruit Salad

Combine fresh mango with papaya and pineapple for a refreshing salad.

Mango Lemonade

Muddle diced mango into lemonade or iced tea for a fruity twist.

Mango Salsa

Mix mango with papaya, red peppers, and jalapeños for a zesty salsa.

Mango Smoothie

- Blend frozen mango with pineapple juice, strawberries, and Greek yogurt for a tropical treat.

- Black Bean Burgers with Chipotle Mango Guacamole

- Enjoy a wholesome plant-based burger topped with a guacamole that includes diced mango for a burst of flavor.

Types of Mangoes

Honey (Ataulfo)

Sweet and peachy, primarily grown in Mexico and Brazil.

Francis

Juicy and fruity, originating from Haiti.

Haden

Bright red with a tangy-sweet flavor, grown in Mexico and Florida.

Keitt

Citrusy and tangy, common in Mexico and the U.S.

Kent

Sweet and peachy with sour notes, hailing from Florida.

Tommy-Atkins

The most popular commercial mango in the U.S., known for its tart flavor.

Storing Mangoes

Keep unripe mangoes at room temperature or in a paper bag to ripen faster.

Store ripe mangoes in the refrigerator for up to 5 days.

Peeled or cubed mangoes can last several days in the refrigerator or up to 6 months in the freezer.

By including mangoes as part of a balanced diet, you can enjoy their rich flavor while reaping numerous health benefits.