Eat Right with Mangoes
A comfort food. Mangoes really can make you feel better! Beyond being delicious and rich in vitamins, minerals and anti-oxidants, mangoes contain an enzyme with stomach soothing properties similar to papain found in papayas. These enzymes act as a digestive aid and can be held partially responsible for that feeling of contentment we experience during and after our daily mango ritual. Yes, it is quite natural to crave those mangoes!
A mango, both in its green and ripe form is a very good tenderising agent due to these same enzymes, therefore ideal to include in any marinade.
We all know the importance of fibre in our diets. If you are eating your mango-a-day, irregularity is not a problem for you and so we'll spare the gruesome details regarding constipation, piles and spastic colon. Research has shown that dietary fibre has a protective effect against degenerative diseases, especially with regards to the heart; may help prevent certain types of cancer, as well as lowering blood cholesterol levels. An average sized mango can contain up to 40% of your daily fibre requirement. For those of you who are physically active, whether working out or constantly on the go, mangoes are also a great way to replenish that lost potassium. Deliciously rich in anti-oxidants, potassium and fibre -- the mango is the perfect fruit! Truly 'the king of fruit'.
Mangoes are an excellent source of Vitamins A and C, as well as a good source of Potassium and contain beta-carotene.
Mangoes are high in fibre, but low in calories (approx. 110 per average sized mango) fat (only 1 gram) and sodium.
Mangoes are a good staple for your daily diet.
Selecting the ripeness of mangoes can be determined by either smelling or squeezing. A ripe mango will have a full, fruity aroma emitting from the stem end. Mangoes can be considered ready to eat when slightly soft to the touch and yielding to gentle pressure, like a ripe peach. The best flavoured fruit have a yellow tinge when ripe; however, colour may be red, yellow, green, orange or any combination. The ideal post harvest storage temperature for mangoes is 55º F. When stored properly a mango should have a shelf life of 1 to 2 weeks. We have found that the best way to ripen a mango is at room temperature, on the kitchen counter and if you wish to accelerate the process place in a paper bag overnight (some folks place an apple with the mango in the bag to create more natural ethylene gas and further decrease the ripening time). Once ripened the mango can be refrigerated for a few days, but should be used shortly thereafter.
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