Mangos - Nutritional Value & How to Purchase/Cut/Store

Lets talk about Mangos.
  • nutritional value
  • how to buy a good mango
  • how to store mango
  • how to cut and serve fresh mango to your family

Here is a little about the nutritional value of a Mango that you might not know.
  • Fresh mango fruit is rich in the following nutrients:  pre-biotic dietary fiber, vitamins, minerals and antioxidant compounds.  Mangos are an excellent source of vitamin A, C, B6, beta-carotene, alpha-carotene.  This fruit is high in Iron making if very beneficial for pregnant women and people suffering from anemia. It has a special enzyme similar to papayas that sooth the stomach.  An average mango can provide you with up to 40% of your daily dietary fiber needs.  It is also rich in Potassium which is an important component of cell and body fluids that help control heart rate and blood pressure.  If you or your kids are active in sports or other physical activity, you'll find its high potassium content important for quick replenishing of your body's potassium levels during times of activity.

Selecting a good fresh Mango.
  • Choosing a good mango is similar to choosing a good peach.  You want to give it the trusty C.S.S. (Color, Smell, Softness) test.  Mangos may be red, yellow, green or orange but the best flavored fruit will have a yellow tinge when ripe.  Smell the mango near the stem of the fruit.  There should be a full fruity aroma.  A ripe mango will also yield slightly when gentle pressure (aka a soft squeeze) is applied.
How to store un-cut fresh Mangos.
  •  Mangos can last 1-2 weeks when stored at room temperature while they ripen.  If you need to accelerate ripening, place your mango in a paper bag on the counter. Once a mango is ripe it can be stored in the refrigerator for 1-2 more day but should be eaten soon.

How to slice a fresh Mango.
There are several methods to preparing your mango.  This is the easiest one that I have found.

    • Mangos have a very large flat seed in the center.  After examining your mango you'll notice that there are two flat sides.  Choose a side and slice the mango length wise near the seed.  Do the same to the opposite flat side.

    • Cut a cross-hatch pattern through the pulp.  Be careful not to cut through the skin.

    • Place your thumbs on each end of the fruit with your fingers underneath in the middle.  Gently push upward with your fingers while pulling down on the ends with your thumbs.  This will flip your diced pulp inside out.

    • Carefully slice out the diced pulp by sliding your knife under the fruit by the skin.

    • Cut the remaining pulp from the outer edges of the seed.
      Slice the pulp and pare the skin from the pulp.

    • The average Mango should yield about 1 cup of fruit.


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