Mango (Mangifera indica L.)
IT TAKES TWO TO MANGO
Did you know … the mango is considered sacred in India and symbolizes love, friendship and fertility?
What’s the Story?
Mango is a fruit that varies in shape, ranging anywhere from oval to round to kidney-shaped. It is one of a family of seventy-two flowering plants that includes its cousins the cashew and the pistachio. There are six major varieties of mangoes available in the United States, of which the top four are Tommy Atkins, Haden, Keitt and Kent.
A Serving of Food Lore …
The mango is native to southern and south-eastern Asia, particularly eastern India, Burma and the Andaman Islands. References to mango can be found in Hindu writings dating as far back as 4000 B.C. Buddhist monks considered the mango a sacred fruit because they believed (and do to this day) that Buddha often meditated under a mango tree. The Persians are said to have carried it to East Africa in around the tenth century A.D. In 1862 the first seeds were brought into Miami from the West Indies. Nearly twenty years later the mango was introduced to Santa Barbara, California.
Where Are Mangoes Grown?
India accounts for 75 per cent of all mangoes grown today. Few of them reach North America or Europe because of import restrictions as a result of concern about bringing in “pests” along with the fruit. (This may soon change under new United States regulations that will permit irradiated fruit in.) Mexico and China compete for second place in production, followed by Pakistan, Indonesia, Thailand, Nigeria, Brazil, the Philippines and Haiti. In the United States, Florida has been the main producer, but California is now beginning production in the Coachella Valley.
Why Should I Eat Mangoes?
Mangoes are an excellent source of vitamins A and C, potassium and carotenes, including beta-carotene. The vitamin content varies depending on the maturity and variety of the fruit. Green mangoes contain more vitamin C (as it ripens, the amount of beta-carotene increases). The mango is also a good source of vitamin K and has a variety of antioxidant components.
Home Remedies
There are many health claims attributed to mangoes, ranging from improved digestion and immunity, to heart health, to lowered blood pressure, to curing asthma. Many believe that mangoes are both an aphrodisiac and an effective means of birth control.
Throw Me a Lifesaver!
HEART HEALTH: Fruits and vegetables high in potassium and antioxidants such as vitamin A, carotenoids, vitamin C and flavonoids may help prevent or control hypertension and reduce the subsequent risk of stroke and heart disease. In addition, foods high in soluble fibre and pectin appear to lower the amount of cholesterol circulating in the blood.
DIGESTION: Mangoes are a good source of fibre and contain enzymes that aid in digestion.
CANCER: Deep yellow-orange vegetables and fruits are rich in beta-carotene, which may protect cell membranes and DNA from oxidative damage. A cell line study examined the anticancer activity of mango and found that it interrupted phases of growth throughout the life cycle of the tumour cell.
Don’t Throw Me a Millstone!
Mangoes, when combined with blood-thinning medication, may make your blood too thin! Talk to your doctor, pharmacist or a registered dietitian about including mangoes in your diet.
Tips on Using Mango
SELECTION AND STORAGE:
CAN YOU SMELL WHAT THE MANGO’S GOT COOKIN’?
When it’s ripe, you will be able to smell the sweetness of the mango from the stem end of the fruit.
• Red and yellow are typically the colour of ripeness but colour is not always the determining factor. The skin should give a little when pressed.
• Avoid mangoes that are grey, pitted or have black spots on the skin; those are sure signs of rotting.
• Mangoes can be eaten fresh, frozen or dried. They also come in nectars and jams or jellies.
• Mangoes should be stored at room temperature but when ripe they can be stored in the refrigerator for up to five days. Frozen mango may be stored in an airtight container for up to six months.
PREPARATION AND SERVING SUGGESTIONS:
• Avoid eating the skin—it may make you ill!
• To peel off the skin and cut the fruit off the pit, you must first slice off both sides or “cheeks” of the mango, being careful to avoid the large fibrous pit in the middle of the fruit. Take one side, hold it skin-side down in the palm of your hand and cut four or five vertical slices into the fruit. Be very careful not to cut through the mango skin. With both hands, grasp each end of the cut mango and turn it inside out. Carefully cut the fruit away from the skin and keep in large juicy slices or cut into cubes.
• Want a lot? Waste not! In Mexico, a common practice is to make a “lollipop” out of the mango by piercing the pit with a fork and eating the remaining flesh like a lollipop.
• Mangoes make excellent desserts and a tasteful addition to any fruit salad.
• Use for making a marinade for fish and meats.
• Try grilling mangoes for a tropical barbecue twist.
Courtesy of Chef Allen Susser, author of The Great Mango Book
Servings: 8 (½ cup) • Prep time: 15 minutes (but chill for at least 1 hour)
This recipe contains ten powerhouse foods.
INGREDIENTS:
2 large mature green mangoes, peeled, cut from the pit, and shredded
1 large carrot, peeled and shredded
1 small red onion, thinly sliced
2 tablespoons chopped fresh mint
2 tablespoons chopped fresh basil
3 tablespoons chopped fresh coriander
1 teaspoon minced garlic
2floz/60ml freshly squeezed lime juice
2 tablespoons sugar or agave syrup
1 teaspoon seeded and minced serrano chilli
2 tablespoons Thai fish sauce
DIRECTIONS:
In a large bowl, combine the mangoes, carrot and onion. Add the mint, basil and coriander and toss together. In a small bowl, combine the garlic, lime juice, sugar, chilli and fish sauce. Stir until the sugar is dissolved. Pour the lime mixture into the slaw and toss together, coating all the ingredients well. Cover and refrigerate for at least 1 hour, or up to 24 hours before serving.
BREAK IT DOWN …
Calories: 63; Total fat: 0g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: 355mg; Total carbs: 16g; Fibre: 1.5g; Sugar: 13g; Protein: 0g.