The Nutrition of Mangos

Health Benefits

Mangos have a good number of health benefits that many people don't know about. The sweet and fragrant fruit promotes healthy digestion. They also have large amounts of fiber to aid in regularity and the prevention of constipation. Mangos also lower cholesterol and help in fighting some cancers.

Vitamins and Minerals

Mangos have several key nutrients your body needs. Vitamin C fights off colds and illness. Vitamins A and E protect against free radicals, while vitamin A also strengthens bone growth as well. Iron enriches the blood and promotes healthy cells. Potassium maintains proper balance in the body's fluids, helps with nerve function and aids in muscle contraction. Other nutrients include omega-3 and 6, vitamin B6 and copper. The peel is usually not eaten due to its tough and bitter taste, but it provides high concentrations of the nutrients.

Culinary Benefits

One of the most interesting things you can do with mangos is cook with them. Many cultures add mangos into their cuisines as chutneys, sauces and specialty desserts. Mangos are also used to balance out salty and spicy dishes.

Healthy Snacks

Snacking is a big problem when dieting. You may lose track of your diet goals because of snacking on the wrongs foods. Replace chocolates or other sweets with an ice cold mango. This fruit has between 100 to 140 calories depending on the size and ripeness. The more ripe it is the higher the calories due to the natural sugars. Also drink mangos in smoothies as a cool summer drink or add sliced mango to fruit salads. Only add fat free milk or low fat plain yogurt to smoothies. This will help lower the fat content.

Storing Mangos

In order to maintain the freshness and flavor of your mangos, store them in a refrigerator after ripening them at room temperature. Eat them within five days of refrigeration for the best flavor. Also store mangos for up to a year in a freezer. It's recommended that you peel, cut the mango into slices and freeze on a cookie sheet uncovered before putting the frozen slices into a container. Make sure to put them in an airtight storage container or plastic bag. Do this to prevent freezer burn and other food flavors from contaminating the fruit. Enjoy mangos any time of the year.