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Mangoes
The mango is a nutritional superstar among fruits, being very rich in antioxidants and vitamins C and E.
Mangoes are grown throughout the tropics. Their orange flesh contains more antioxidant beta-carotene, which can protect against some cancers and heart disease, than most other fruits. They are high in vitamin C—one fruit can contain more than a whole day’s RDA—and in fiber. Unlike most other fruits, they also contain a significant amount of the antioxidant vitamin E, which can boost the body’s immune system and maintain healthy skin. Their medium–low glycemic index also means they are a good fruit for dieters as they will help regulate blood sugar levels.
- High levels of pectin—a soluble fiber that helps reduce “bad” blood cholesterol.
- Rich in potassium (320 mg per fruit) for regulating blood pressure.
- Valuable source of vitamin C.
Practical tips:
If you buy unripe mangoes, put them in a paper bag in a dark place and they will ripen within a few days. Eat ripe mangoes raw for maximum vitamin C content, or eat them with a little fat, such as whole yogurt or in a salad dressed with olive oil, to better absorb their carotenes.
DID YOU KNOW?
Mangoes contain a special enzyme that can be a soothing digestive aid—it can also help tenderize meat.
Mango and tomato salsa
Ingredients
- 6 medium ripe tomatoes
- 1 tbsp olive oil
- 1 onion, finely chopped
- 1 large mango, halved, seeded, peeled, and diced
- 2 tbsp chopped fresh cilantro
- salt and pepper
- tortilla chips, to serve
Method
- Place the tomatoes in a large bowl. Cover with boiling water and let stand for 1 minute, then lift out. Using a knife, pierce the skin and peel it off. Cut the tomato into quarters, then cut out the central core and seeds. Chop the remaining fresh and place in a large bowl.
- Heat the oil in a skillet. Add the onion and gently fry until softened. Add to the bowl of tomatoes with the mango and cilantro. Season to taste with salt and pepper. Serve cold with tortilla chips.
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