See that deep orange-yellow color? That's the beta carotene, an antioxidant that can help prevent cancer and boost the immune system. Two other carotenoids abundant in mangoes, lutein and zeaxanthin, may help prevent age-related macular degeneration. When you eat mango, you'll also get a big dose of vitamin C, as well as a little bit of the highly coveted vitamin E. Mangoes can be fibrous, but that fiber is a good thing for us since it is mainly in the form of pectin, a soluble fiber that helps lower cholesterol. A serving of mango is 1 cup of cut-up fruit, approximately 1 medium mango. A serving has 105 calories, 3 grams of fiber, and 76% of the daily value for vitamin C. There are over 1,000 mango varieties and you will see different types of mangoes throughout the year at Gelson's. Don't always go for the prettiest, pinkest ones; the ugliest ones are often the best, depending on the variety, of course. Some varieties remain green or golden when ripe but have a better flavor and texture than the ones that turn pink when ripe. When selecting mangoes, pick them up; they should yield to slight pressure in your hands. They should also smell fragrant and flowery. Depending on the variety, they may show a blush of gold, yellow, or red. Black speckles are good if there are only a few. Avoid fruit with a grayish-green tint, lots of black spots, or shriveled skin. You can ripen the fruit further at home in a sealed paper bag on the countertop. If the fruit is ripe, it will keep for two or three days in the crisper. To cut a mango, hold it stem side up. You'll see a faint ridge that encircles the fruit. Use a knife to cut off the sides along the flat pit, about 2 inch from either side of the ridge. Score the mango in a criss-cross pattern, making 2-inch squares, without piercing the skin. Pop the half inside out and cut off the cubes. Cut off the band of flesh around the pit, peel and dice. Serve mangoes raw or cooked-they make great sauces for chicken, meat or fish, and pair well with oranges, pineapple, and strawberries. This month, try my recipe for Mango Soup, a Kid-Friendly Recipe.
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ere's another enjoyable and fun way to lower blood pressure and LDL cholesterol: dark chocolate!
mmmm, mangoes! Here's a little produce trivia: mangoes are the most commonly eaten fruit in the world. Though this tropical fruit is available all year, summer is the perfect time to celebrate its bounty of flavors and health benefits.