How to enjoy the health benefits of mangoes

The mango is known as the "king of fruit" throughout the world. A favorite fruit in India and other tropical countries, the mango is becoming increasingly popular elsewhere for its unique flavour. Mangoes used to be regarded as a somewhat exotic fruit in North America; however, as more of the fruit is grown in Florida, California and Hawaii, or imported from Mexico and Central America, mangoes are becoming increasing popular. Here are some tips on how to start enjoying mangoes as part of your diet.

Mangoes are considered a comfort food in many parts of the world.

• Mangoes contain an enzyme with digestive properties similar to papain found in papayas — which also makes them a very good tenderizing agent.
• Like other orange or deep yellow fruits, mangoes are exceptionally high in beta carotene, which the body converts to vitamin A.
• One medium-size 230 gram (eight ounce) mango has 135 calories and 57 milligrams of vitamin C, which is more than 50 percent of the Recommended Dietary Allowance.
• Mangoes provide four grams of fibre and a healthy amount of potassium; mangoes are also high in pectin, a soluble fibre that is important in controlling blood cholesterol.
• There are hundreds of different varieties of mangoes, ranging in size from about 100 grams to more than 1.8 kilograms (four pounds), but most of those sold in North America are 230 to 340 grams (eight to 12 ounces).

Mangoes are usually picked and shipped while still somewhat green, but the skin should be turning yellow, becoming more orange or red as the fruit ripens.

Some mango lovers advise eating the ripe fruit in the shower, where you can enjoy it without worrying about the juice running down your chin and onto your clothes.

Here is the proper way to prepare mangoes:

1. Make two vertical slices — one on each side of the pit — and use a sharp paring knife to remove one half of the fruit from the large seed.
2. You can then cut the flesh into slices and remove the peel from each slice, one by one. Then cut around the pit of the remaining half, and again slice and peel the fruit.

• When buying a mango, look for one with flesh that yields slightly when gently pressed and with an orange or reddish skin.
• Large dark spots may mean that the flesh is bruised. (If the skin is completely green, the fruit may not ripen; a fruit past its prime will have shrivelled skin.)
• A flowery fragrance indicates that the mango is ripe and flavourful. I
• f you place an unripe mango in a paper bag in a cool location, it will ripen in two or three days. (Don't put it in a sunny spot; this can spoil the flavour.)
• Ripe mangoes should be eaten as soon as possible.

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