Mangoes 101: Nutrition Facts, Health Benefits, Ripening Tips, Recipes

What are Mangoes?

Mangoes are a juicy stone fruit that grow on tropical evergreen trees originally native to South Asia. Often referred to as the "king of fruits", mangoes belong to the same family as pistachios, cashews, and poison ivy. There are over 1,000 different cultivars of mangoes that range in color, shape, flavor, and size.

Mango Nutrition Facts

Mangoes are low in calories but full of nutrients. One cup of mango contains:

• Calories: 99
• Protein: 1 gram
• Carbs: 25 grams
• Sugar: 24 grams
• Fiber: 3 grams
• Fat: 0.5 grams
• Vitamin C: 60% of RDI
• Vitamin A: 11% of RDI
• Potassium: 8% of RDI

Mangoes also contain copper, folate, B vitamins, magnesium, and antioxidants like quercetin, astragalin, and gallic acid.

Health Benefits of Mangoes

Mangoes provide many health benefits. They:

• Boost immunity - Rich in vitamin C and antioxidants
• Aid digestion - Fiber prevents constipation
• Control blood sugar - Low glycemic index balances glucose levels
• Support heart health - Potassium regulates blood pressure
• Promote eye health - Vitamin A, beta-carotene, and zeaxanthin
• Fight cancer - Phenolic compounds may slow tumor growth

Types of Mangoes

There are hundreds of mango cultivars. Some of the most popular include:

• Tommy Atkins - Sweet, firm flesh with bright red skin
• Ataulfo - Small, creamy, minimal fiber
• Kent - Sweet and sour green skin, juicy flesh
• Honey - Rich, creamy, non-fibrous flesh
• Keitt - Large, lower acidity, ideal for cooking
• Francis - Bright yellow, incredibly sweet flesh

Where do Mangoes Grow?

Mangoes need a warm, humid climate to thrive. Major mango producing countries include:

• India - Largest producer, grows over 50% of the world's mangoes
• China - Second largest producer
• Thailand, Indonesia, Mexico - Also lead producers
• Brazil, Philippines, Nigeria - Significant commercial crops
• United States - Mainly Florida, California, Hawaii

Mangoes typically grow best in USDA hardiness zones 9b through 11 but some varieties can grow in zone 9a. They need months of hot, dry weather to properly ripen.

Leading Mango Exporters

Over 80% of mangoes are consumed in their country of origin. The top mango exporters worldwide are:

1. Mexico - Exports Champagne, Ataulfo, Tommy Atkins, Kent
2. India - Mainly exports Alphonso, Kesar, Banganapalli mangoes
3. Brazil - Leading exporter of Palmer mangoes
4. Thailand - Exports Keitt, Kent, Nam Dok Mai, Okrong varieties
5. Philippines - Ships Carabao, Pico, and PO varieties

The United States, Netherlands, China, Malaysia, and Pakistan are other notable mango exporters.

US Mango Production

In the US, mangoes are commercially grown in:

• Florida - Largest US production, main port of entry for imported mangoes
• California - Second highest output
• Hawaii - Unique island varieties
• Limited crops in Texas, Arizona, Louisiana

The Tommy Atkins and Kent make up over 80% of US mango cultivars. Haden, Keitt, and Ataulfo are also widely grown.

When is Mango Season?

Mango season varies by location:

• India - April to August
• Mexico - February to September
• Brazil - September to February
• Thailand - March to June
• Philippines - April to June
• United States - April to September

Mangoes do not continue to ripen effectively once picked. The fruits are harvested while still firm and green and ripened later off the tree.

US Mango Seasons

In America, peak mango availability is:

• Florida - May to September
• California - Month of July
• Hawaii - July and August
• Texas - June and July
• Imports - November to February

Nearly all mangoes sold from November to April are imported. American mangoes hit store shelves by April and last through October before imports resume.

Year-Round Availability

Improvements in shipping and storage now allow mangoes to be available year-round in many markets. However, mangoes are freshest and taste best during their peak season.

How to Pick Ripe Mangoes

Follow these tips for selecting ripe, ready-to-eat mangoes:

• Look for plump, full shape without indentations
• Heavy for their size and free of soft spots
• Subtly fragrant and sweet aroma
• Yellow, orange-yellow, red or green color
• Slight softness when gently squeezed
• Stem end yields to gentle pressure

Avoid mangoes with wrinkled skin, bruising, or an overly strong odor. Green mangoes can ripen at room temperature over a few days.

How to Tell When Mangoes are Ripe

Indicators that mangoes are ripe and ready to eat include:

• Skin color changes from green to yellow, orange or reddish tones
• Flesh near stem yields to gentle squeezing
• Fruity, floral mango aroma
• Smooth, tender flesh inside

Let firm, under ripe mangoes sit on the counter to soften and develop flavor for 2-4 days.

How to Cut and Peel Mangoes

Follow these simple steps to cut, peel and slice mangoes:

1. Wash mango under cool water and pat dry.
2. Stand mango upright and slice down along one side of the long, flat seed, curving with the fruit's shape.
3. Repeat on other side of seed to remove two mango halves.
4. Score mango half in diagonal grid pattern without cutting through skin.
5. Gently push skin up from inside to invert cubes.
6. Slice the remaining skin off the mango half.
7. Enjoy mango cubes or thinly slice the fruit if desired.

Be sure to work over a cutting board to catch any juice runoff. Very ripe mangoes can sometimes be peeled and eaten like an apple.

Mango Peeling Tips

To easily peel mangoes:

• Use a sharp paring knife or vegetable peeler
• Start at the stem end and slide the knife under the skin
• Work around the mango, cutting the skin off without digging into the flesh

Peel just thick enough to remove the skin, leaving as much flesh as possible.

How to Store Mangoes

Ripe, ready to eat mangoes only last 1-2 weeks refrigerated. To extend shelf life:

• Whole - Store uncut at room temp up to 5 days. Refrigerate in perforated plastic bag for up to 2 weeks.
• Cut - Refrigerate cut mango in airtight container for 5-7 days.
• Freeze - Freeze sliced or pureed mango for 6-12 months.
• Dry - Dehydrate mango slices or puree to make mango powder, flakes or leather.

Keep mangoes out on the counter only until ripe. Cold temperatures inside the refrigerator stop the ripening process and preserve freshness.

Ripening Mangoes

To ripen mangoes faster:

• Place mangoes in brown paper bag, fold over top
• Add a banana or apple to increase ethylene gas
• Leave at room temp 2-5 days until ripe
• Check daily and remove when ready

Do not refrigerate unripe green mangoes. This prevents them from ripening properly.

Popular Ways to Eat Mangoes

Mangoes are remarkably versatile. They can be enjoyed:

• Fresh - Sliced or cubed in fruit salads, smoothies, or juice
• Desserts - Mangoes pair deliciously with sticky rice or coconut
• Salsas - Diced mango makes a sweet, tropical salsa
• Chutneys - Cooked into chutneys as a complement to spicy dishes
• Baked goods - Added to cakes, muffins, tarts, ice cream
• Marinades and Sauces - Pureed into a tangy marinade or sauce

Mangoes also make great additions to yogurt, oatmeal, cottage cheese, kebabs and popsicles.

Mango Drinks

Refreshing beverages can be made with mangoes like:

• Smoothies - Blend with yogurt and other fruit
• Juice - Juice fresh mangoes alone or with citrus, pineapple, etc.
• Tea infusions - Add mango slices and juice to hot or iced tea
• Lassi - Indian yogurt drink with mango puree
• Mango nectar - Sweetened or unsweetened pure mango juice
• Mango mojitos - Muddled mangoes give this classic cocktail a tropical twist

Mango Selection and Storage Tips

Follow these simple guidelines when buying, ripening and storing fresh mangoes:

• Look for plump fruit free of wrinkling, bruising, and soft spots
• Mangoes should have a sweet, fruity aroma
• Allow green, firm mangoes to ripen at room temp 2-5 days
• Once ripe, store mangoes in the fridge up to 2 weeks
• Cut mangoes can be refrigerated in an airtight container for 5-7 days
• Freeze or dehydrate excess mangoes to enjoy year-round

Handle ripe mangoes gently to avoid bruising the delicate flesh. Enjoy mangoes at their seasonal peak for the best flavor.

Fun Facts About Mangoes

• Mangoes are the most widely eaten fruit in the world
• India has over 1,000 unique mango varieties, but only around 20 are commercially sold
• The current Guinness World Record for heaviest mango is over 7 pounds!
• Portuguese colonists introduced mangoes to Brazil and Africa in the early 17th century
• The mango is the national fruit of India, Pakistan and the Philippines
• Mango leaves are used in Indian weddings and religious ceremonies
• Mango peel and pits can be used to make tea, dye, cattle feed and biogas
• Mangoes are distantly related to pistachios and cashews

The History and Origins of Mangoes

Mangoes have a rich history spanning over 5000 years. They originated in the foothills of the Himalayas in northeastern India and northern Burma. Mangoes were first cultivated around 2000 BC and gradually spread to east Asia and southeast Asia.

Persian and Arab traders helped introduce mangoes into eastern Africa around the 10th century AD. Portuguese colonists established mango crops in Brazil and on the west coast of Africa beginning in the 16th century.

Spanish explorers brought mangoes to the Americas via Mexico and the Caribbean. Mangoes were first planted in Hawaii in the 19th century. They were introduced to Florida, California and Texas in the 20th century and are now grown commercially across the southern US.

Today, India remains the largest mango producer worldwide, growing over 18 million tons annually. There are estimated to be over 1,000 unique mango cultivars just in India. Mangoes can have dramatically different characteristics based on the variety.

Mangoes are now cultivated in over 100 countries globally. They have become a beloved fruit across the world due to their sweet, juicy flavor and extensive health benefits.

Conclusion

Mangoes are nutritious, versatile fruits that have been prized for centuries as one of the most delicious foods. Their smooth, creamy texture and sweet, fruity taste make them exceptional eaten fresh or used in recipes. Mangoes provide many health boosting vitamins, minerals and antioxidants. Be sure to add mangoes to your diet during peak season to enjoy their bounty of benefits.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.