The King of Fruits: An Overview of Mangoes
Mangoes are one of the most popular fruits in the world, prized for their sweet, creamy taste and versatility. Often referred to as the "king of fruits," mangoes have been cultivated for thousands of years in India, Southeast Asia, and parts of South America and Africa.
Nutritional Value of Mangoes
Mangoes provide an abundance of nutrients and health-promoting compounds. They are packed with vitamin C, vitamin A, potassium, and antioxidants like quercetin, astragalin, fisetin, gallic acid, and methylgallat. Mangoes are also high in fiber and relatively low in calories.
Potential Health Benefits
Research shows that eating mangoes may offer several science-backed benefits:
- Lower blood sugar levels
- Improve digestion
- Support skin and eye health
- Enhance immunity
- Protect against certain cancers
Common Types of Mangoes
There are over 1,000 different cultivars of mangoes around the world. The taste, texture, color, shape, and size can vary significantly across the different types.
Tommy Atkins
Tommy Atkins is the most widely grown commercial mango variety. It has bright red skin with hints of yellow and green. The flesh is sweet, firm, and perfect for slicing, dicing, and using in recipes.
Ataulfo
Ataulfo mangoes, also called honey or Champagne mangoes, are small with bright yellow skin. The flesh is exceptionally sweet and silky. Ataulfos are best enjoyed fresh or used to make drinks, salsas, sauces, ice cream, and more.
Keitt
Keitt mangoes have a predominantly green skin with patches of yellow. They are less fibrous than other varieties with a mild, sweet flavor. The large size and oval shape of Keitts also makes them ideal for slicing and baking.
Kent
Kent mangoes have a mostly green skin with red patches and orange flesh. They are sweet and tasty with little fiber content. Kents are versatile mangoes that can be used for anything from smoothies to chutneys.
Haden
Haden mangoes feature dark green and red skin. The flesh is fiber-free, making it perfect for smoothies and ice cream. Hadens also have a rich, sweet flavor with tropical notes.
Francine
Francine mangoes are fairly small with bright yellow skin and no blush. The flesh is fiberless, rich, and sweet. Francines are a great choice for fresh eating and blending into desserts.
Selecting, Ripening, Storing, and Cutting Mangoes
Choosing Mangoes
When selecting fresh mangoes, look for fruit that feels heavy for its size with tight, smooth skin. Mangoes should not have any dark spots or blemishes. The skin color depends on the variety, but ripe mangoes typically feature patches of yellow, red, and green.
Ripening Mangoes
You can ripen firm, unripe mangoes by letting them sit at room temperature for a few days. Placing mangoes in a paper bag can quicken ripening. Ripe mangoes yield slightly when gently pressed but should not feel overly soft or mushy.
Storing Mangoes
Ripe, ready-to-eat mangoes can be stored in the fridge for up to five days. Let refrigerated mangoes come to room temp before eating for the best flavor. To freeze mangoes, simply peel, slice, and place mangoes pieces into an airtight container or bag.
Cutting a Mango
Mangoes have an oblong pit that runs through the center. The best way to slice a mango is to stand it upright and cut down along the pit on both sides to remove the cheeks. The fruit can then be scored into cubes and served or cut further into slices, chunks, or pured.
Using Mangoes in Meals and Drinks
Mangoes pair well both with sweet and savory ingredients. They can be used to make smoothies, lassi, salsas, chutneys, curries, cakes, ice cream, and more. Mangoes also go great with chicken, fish, pork, shrimp, onions, chiles, lime, cilantro, and mint.
With over a thousand different varieties available, mangoes come in all sizes, colors, shapes, and flavors. Their nutrient density and versatility cement mangoes as one of the most popular, nutritious fruits around the world.
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.
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