Mangoes ~ Super Fruits

Mango fruit is one of the most popular, nutritionally rich fruit.

With a unique flavor, fragrance, taste, and heath promoting qualities.

Making it a common ingredient in new functional foods often called “super fruits”.

It comes off a tropical tree.

Which is cultivated in many regions of India.

And now distributed around the world.

Usually, the fruits grow at the end of a long, string like stem.

With many instances bearing more than one fruit to a stem.

Internally, the juicy flesh is orange-yellow in color.

And the flavor is pleasant, rich, and tastes sweet with a mild tartness.


This super fruit is rich in pre-biotic dietary fiber.

Vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds.

According to recent research and several trial studies.

Polyphenolic anti-oxidant compounds contained within.

May offer protection against breast, colon, and prostate cancers, as well as leukemia.

This fruit is an excellent source of Vitamin-A.

And flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin.

100 g. of fresh fruit provides 765 mg. or 25% of recommended daily levels of vitamin-A.

Together, these compounds are known to have antioxidant properties.

And are essential for good vision.

Vitamin-A is also required for maintaining healthy mucus membranes and healthy skin.

Consumption of natural fruits rich in carotenes.

Are known to protect the body from lung and oral cavity cancers.

Fresh mango is a very rich source of potassium.

Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure.

It's also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E.

And we know that consumption of foods rich in vitamin-C.

Helps the body develop resistance.

Against infectious agents and scavenge harmful oxygen free radicals.

Vitamin B-6 or pyridoxine is required for GABA hormone production in the brain.

It also controls homocystiene levels in the blood.

Which may otherwise be harmful to blood vessels resulting in a stroke.

Copper is a co-factor for many vital enzymes.

Including cytochrome c-oxidase and superoxide dismutase.

Other minerals that function as co-factors for this enzyme are manganese and zinc.

Copper is also required for the production of red blood cells.

Mango peels are also rich in phytonutrients.

Additional Health-benefits

Improves Digestion, Lowers Cholesterol

This super fruit contains high levels of soluble dietary fiber.

Pectin and vitamin-C.

As well as helping to lower serum cholesterol levels.

Specifically Low-Density Lipoprotein (LDL) Cholesterol.

Better Sex

The Vitamin-E which is abundantly present in mangoes.

Helps to regulate sex hormones and boosts sex drive.

In many varieties, there is about 2 to 3 mg. of Vitamin-E per fruit.

Treating Acne

This super fruit can help in clearing clogged pores that causes acne.

They treat acne effectively as they open the clogged pores of the skin.

Once these pores are opened, acne formation eventually ceases.

Unclogging the pores of the skin can be an effective way to get rid of acne.

To enjoy this benefit, there isn't necessarily a need to eat these fruits daily.

But all you need to do is remove the pulp and apply it on the skin for about 10 minutes and then wash off.

Prevent Obesity

Mango contains a sufficient quantity of fiber.

Which causes slow absorption of sugar into the blood stream.

Helps reduce appetite and maintain blood sugar levels.

Resulting in controlling body weight.


These fruits contain high amounts of vitamins-A and vitamin-C.

Which helps to produce collagen protein inside the body.

Collagens again help to preserve the blood vessels and body connective tissues.

Thereby slowing down the skin aging process.

Thus, mangoes can be rightly called an anti-aging food.

How to Buy and Store

Some mangoes turn red, orange or yellow as they ripen.

If you'd prefer to buy the green varieties.

Try to look for other signs of ripeness like a nice sweet aroma.

Green mangoes are loved in many dishes from Thailand, India, and Malaysia.

In Indian markets, you'll find dried green fruits that are processed into a powder or amchoor (amchur).

Which is an admired East Indian seasoning.

The ripe fruits should succumb nicely to a light press with the fingertip and you'll see a slight depression on the surface.

Even if you buy them unripe.

Keep them in a paper bag in a warm place and they'll ripen within a couple of days.

If you keep the unripe ones at room temperature.

It may take up to a week to ripen.

The larger the fruit, the higher the fruit to seed ratio.

The growing season is from May through September.

But there are many markets that import the fruits from warmer climates year-round.

You can store your ripe fruits in the refrigerator for about 2 weeks.

Or they can be dried, frozen, cooked in syrup or puréed.

In the commercial market.

You can get canned mangoes, fresh, and dried such as fruit leather.

If you want to freeze them uncooked.

Just sprinkle sugar over the seeded, peeled, sliced fruit.

Stir lightly with a wooden spoon until the sugar melts into the juice itself.

Make sure the pieces are well sugar coated.

Seal them in an airtight container and freeze.

Mango-Agave Sorbet

Because tequila also comes from the agave plant.

It fits naturally here.

We use silver, or clear tequila to keep the mango color vibrant.

Dress up the scoops with lime rind curls and you've got a sexy, decadent dessert.


4 c. cubed peeled ripe mangoes (about 3 lbs.)

1/2 c. fresh orange juice (about 3 oranges)

1/3 c. fresh lime juice (about 3 limes)

1/3 c. tequila

3/4 c. light agave nectar

1/3 c. water


1. Combine cubed mango, orange juice, lime juice, and tequila in a food processor.

Process until smooth.

Pour the mixture into a bowl, and stir in the agave nectar and 1/3 c. water.

Cover and chill for 2 hours.

2. Pour mixture into the freezer can of an ice-cream freezer.

Freeze according to manufacturer's instructions.

Spoon sorbet into a freezer-safe container; cover and freeze 8 hours or until firm.

Bon Apetit!

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