Magnificient Mangoes

17 Jun
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As summer approaches, now is a good time to sit back, relax, and take a mini-vacation at home with one of the most tropical fruits. Mangoes, known as the ‘king of all fruits,’ have a long list of benefits that make it a great summer treat! A top source of vitamin C, vitamin A, and vitamin B6, mangoes boost our immune system, improve our vision, and have numerous health advantages.

Initially cultivated in India over 4,000 years ago, mangoes are now produced in Mexico, Peru, Brazil, and Haiti, and are extremely popular in the United States. There are currently over 1,000 different types of mangoes, and the fruit itself is closely linked to other popular plants, including cashews and pistachios.

According to Food Facts, one cup of mangoes provides 100 percent of our recommended daily vitamin C and 12 percent of our daily dietary fiber. While the vitamin C promotes a healthy immune system, the dietary fiber reduces the risk of colon cancer. One cup can also improve our vision, providing 25 percent of our recommended vitamin A intake. Vitamin A helps recover eyesight, prevents dry eyes, and counteracts night blindness.Mango

The antioxidants found in mangoes, including fisetin, quercetin and astragalin protect us from colon, prostate, and breast cancer. They also help control our heart rate, lower blood pressure, and keep our cholesterol in check. In addition, mangoes help clear clogged pores, remove pimples, and improve the overall condition of our skin. 

According to Care2, other mango benefits include normalizing insulin levels in the blood, improving digestion, and preventing heat stroke.Bored with the mangoes you’ve found in your local markets? Well, there’s always room to expand. There are approximately 400 varieties of mangoes out there, most of which ripen during the summer months. So, make sure to make a sweet, mango-filled treat as we say goodbye to spring and welcome in the vacation days!

Below are two recipes you can try!

Grilled Pepper and Mango Quesadillas

10 flour tortillas

1 fresh poblano pepper, seeded and minced

¼ cup melted butter

1 package softened cream cheese

1 mango, peeled and diced


Preheat grill for medium heat

Spread half of the tortillas with about 2 tbsps cream cheese each

Sprinkle mango and poblano peppers over cheese and press another tortilla on top

Brush butter over the outside of each quesadilla, top and bottom

Grill quesadillas 5 minutes each side or until golden-brown. Remove from grill and slice into wedges.

Serve and enjoy!

Raspberry Mango Sundae

½ cup thawed frozen raspberries

1 tbsp sugar

¼ teaspoon lemon juice

2 scoops of nonfat vanilla frozen yogurt

½ mango diced

2 tbsp chopped toasted nuts


Puree raspberries, sugar and lemon juice in a blender.

Serve over scoops of nonfat vanilla frozen yogurt with mango and nuts.

Brittany Nieves 

Sources: All Recipes, Health Impact News, Eating Well, Food Facts

Last modified on Thursday, 19 June 2014 11:26

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