Mango, a fruit with great powers

Mango is a rich, juicy and aromatic fruit, and is the perfect gift for the body, providing it with abundant vitamins and antioxidant compounds.

On the dining table it delights the senses with its exotic appearance.

The mango tree (Mangifera indica) of the family Anacardiaceae has some surprising relatives such as cashews, pistachios, and poison ivy.

Today, India remains a major producer, but produces mainly for its own consumption, and Mexico is the fourth largest exporter.

Although there are around 50 varieties, only 3 or 4 provide high quality fruit.

In Spain, premium mangoes are produced in the Canary Islands and on the tropical coast of Andalusia, between Malaga and Granada.

Although a few years ago most of them were sold to Europe, today they continue to be increasingly available in our market.

Antioxidant vitamins

Like most fruits, mangoes are very high in water content and very low in protein and fat.

Its caloric value (only 65 calories per 100 grams) is provided almost exclusively by carbohydrates, mainly easily digestible natural sugars, and fiber.

Its greatest nutritional treasures are vitamins, especially the three antioxidant vitamins: A, C and E, some minerals, digestive enzymes and various substances with antioxidant and protective effects.

The nutritional value helps optimal recovery after exercise, prepares the skin for the summer sun, for athletes, children, pregnant women, nursing mothers and the elderly.

Some people may experience mild digestive discomfort after eating it.

If this happens, they may have difficulty digesting the high fiber content, creating a mild laxative effect.

You can try to consume smaller amounts, between meals, not mixed with other foods or on an empty stomach.
ayurvedic fruits

Due to its fiber content, it is considered a fruit with expectorant, anti-inflammatory, antibacterial, antiviral and laxative properties. Its anti-cancer effects are also recognized due to its various antioxidant compounds; nourishes the heart and protects the heart, helps reduce stress and regulate cholesterol; fights anemia due to the iron content combined with vitamin C; and protect the liver.

Mango, a surprise for the palate

It is almost absent in our recipes, it is usually consumed as fresh, peeled fruit, in fruit salads, with yogurt, breakfast cereals, cottage cheese or especially in salad dishes; However, its capabilities are much broader.

It should be noted that the peel is not edible, so wash it first to remove any dried latex and then peel it with a knife or potato peeler.

It has a delicate but uniform consistency thanks to its fiber, which allows it to be cut in different ways: into thin slices, to prepare cannelloni, lasagna or millefeuille; in long strips, pies, sticks, cubes or cut in half for filling or baking. And their techniques are very different: purees, foams, mousses, sorbets, juices, stews, fried foods, casseroles, omelettes or tempura fried foods...

Some ways to incorporate mango into your diet

  • Mango Smoothie: This is a refreshing and nutritious drink that is perfect for a breakfast or snack. Simply combine fresh mango, milk, yogurt, and a little honey or sugar for a creamy, delicious smoothie.
  • Mango salad: Mango is an excellent addition to fruit or vegetable salads. Try it in a chicken or turkey salad, or in a fresh vegetable salad.
  • Mango cake: Mango is an ideal fruit for cakes. Try it in a fruit tart, cheesecake or chocolate cake.
  • Mango Ice Cream: Mango ice cream is a delicious pleasure for the palate. You can make it yourself at home or buy it in the store.
  • Mango Sauce: Mango salsa is an excellent sauce for meats, fish or vegetables. Try it on grilled chicken, baked fish, or steamed broccoli.

Here is a recipe for a mango and avocado salad that is easy to make and delicious:

Ingredients:

  • 1 ripe mango, peeled and chopped
  • 1 avocado ripe, peeled and chopped
  • 1/2 cup red onion, chopped
  • 1/4 cup cilantro, chopped
  • 1/4 cup lemon juice
  • 1 tablespoon honey
  • 1 / 2 teaspoon salt
  • 1 / 4 teaspoon black pepper

Instructions:

  1. In a large bowl, combine the mango, avocado, onion, cilantro, lime juice, honey, salt, and pepper.
  2. Mix well until all ingredients are combined.
  3. Serve immediately or refrigerate for up to 2 days.

Enjoy!

Luciano Villar
Advisers: Dr. Víctor Galán Saúco (ICIA, Canary Islands) and Dr. Iñaki Hormasa (La Mayora, Costa Tropical)