Mangoes one of the Healthiest Foods on the Planet

By AM | May 26, 2009 | 3,417 views

According to Dole Nutrition Institute (run by Dole Food Company Inc., one of the largest sellers of organic fruits and vegetables) mangoes are one of the 33 healthiest foods on the planet. Mangoes, the King of fruit, are known to support immunity, lower bad cholesterol and regulate homocysteine to protect the arteries.

One of the best sources of beta carotene, quercetin and astragalin, mangoes provide powerful antioxidants that help preserve the body’s antioxidant enzymes and prevent free radical damage. Free radicals are known to cause damage to cells and can lead to heart disease, cancer, premature aging and degenerative diseases. Pectin, a soluble dietary fiber found in mangoes, lowers blood cholesterol levels and restrains galectin 3, a protein known to be a key factor in all stages of cancer progression. New research suggests that mangoes can also restrain prostrate enlargement, proving to be a powerful ally in the prevention of prostrate cancer, the most commonly occurring form of cancer in men, as well as cervical cancer.

Mangoes are also loaded with vitamins and minerals. A cup of mango provides 75 percent of your daily Vitamin C and 25 percent of your daily vitamin A requirement and a good amount of vitamin E and fiber. They also contain vitamin K, phosphorous, magnesium, copper, iron (useful for pregnant women and anemia patients if eaten regularly) and potassium (reduces the risk of high blood pressure and regulates muscle contraction).

Considered a high volume food, Mangoes provide a larger volume of food for a relatively small amount of calories (an average of 135 calories per mango) and carbohydrates. However, an average sized mango contains around 30g of natural sugar making them high in sugar content. The other uses of mangoes include treatment of acidity and poor digestion, bleeding gums, constipation, cough, fever, nausea, sea sickness, asthma, clogged pores, menstrual disorders, bacterial infections, piles, morning sickness and hair loss.

Try some of the easy, untraditional recipes below this summer and let us know how they turned out in the comments section below. Bon Appetit!

Virgin Mango Banana Daiquiris

Ingredients

2 firm, ripe large mangoes - peeled, seeded and chopped

1 ripe banana

1/2 cup freshly squeezed lime juice (about 4 limes)

1/4 cup sugar syrup (add 1 cup sugar to 1 cup water and heat until the sugar dissolves. Let it cool.)

1/2 cup freshly squeezed lime juice (about 4 limes)

mango, slices for serving

Directions

1. Put the mango, banana, lime juice and sugar syrup in a blender and process until smooth.

2. Add 2 cups of ice and blend until thick and smooth.

3. Serve cold in tall glasses accompanied by mango slices.

Gingered Mango Salsa

Ingredients

1 cup firm, ripe mangoes, peeled, seeded and chopped

1/4 cup chopped onion

1/4 cup minced fresh cilantro (dhania)

1/4 cup lime juice

1 tablespoon minced fresh ginger

2 tablespoons minced fresh mint

1/2 teaspoon olive oil

salt to taste

Directions

Combine all the ingredients in a bowl. Let it sit in the fridge for two to three hours before serving.

Cucumber-Mango Salsa

Ingredients

3 mangos - peeled, seeded and chopped

1 cucumber - peeled, seeded, and chopped

1 large onion, finely diced

1 clove garlic, minced

2 jalapeno peppers, seeded and finely chopped (you can substitute with bottled or canned jalapeno)

1/4 cup chopped fresh cilantro (dhania)

1 tablespoon lime juice, or to taste

salt and pepper to taste

Directions

Place the mango, cucumber, jalapeno pepper, onion, garlic, and cilantro (dhania) in a bowl and stir. Season with lime juice, salt, and pepper. Let it sit in the fridge for a minimum of two to three hours before serving.

Mango Chicken Salad Recipe

Ingredients for Salad

1 large mango, peeled, seeded and cut into finger-long strips

1 large cucumber, peeled, seeded and cut into finger-long sticks

3 scallions (you can substitute with green onions), thinly sliced (make sure you include the green parts as well)

1 red bell pepper, seeded and sliced

700g boneless chicken breasts, sliced or beaten into thin cutlets

2 teaspoon olive oil

salt and pepper to taste

Ingredients for Dressing

2 large mangoes - peeled, seeded and chopped

1/4 cup orange juice

1 tablespoon olive oil

2 tablespoons white wine vinegar (non-alcoholic)

1 teaspoon honey

salt and pepper to taste

Directions

For salad preparation place the mango slices, cucumber, bell pepper and scallions (leave a little for garnishing at the end) in a bowl and mix.
Sprinkle salt and pepper on the chicken cutlets and season to your liking. Fry the chicken cutlets in a large pan so that they are nicely browned on both sides. Add just enough oil to lubricate the pan and cook the cutlets without burning. To check if the chicken is cooked stick a knife through the center of the chicken and if it comes out dry and easily they should be done.
Once the chicken is done, remove from the pan and cut into strips approximately the same size as the mangoes and add to the salad.
If you’re dexterous enough try making the dressing while the chicken is cooking. Add the mango flesh, orange juice, vinegar, honey, oil and salt and pepper (to your liking) in a blender. Blend the ingredients until smooth. You can add more orange juice to give the dressing a more liquid consistency.
Pour the dressing over the chicken and salad mixture and toss it to coat evenly. To add a finishing touch, garnish with pepper and leftover scallions. You can refrigerate for an hour or serve immediately.

Grilled Fish with Mango Salsa

Ingredients

1/3 cup extra-virgin olive oil

1 tablespoon lemon juice

1 tablespoon minced fresh parsley

2 cloves garlic, minced

1 teaspoon dried basil

1 teaspoon ground black pepper

1/2 teaspoon salt

2 (6 ounce) fish fillets

1 large firm ripe mango, peeled, pitted and diced

1/2 red bell pepper, diced

2 tablespoons minced onion

1 tablespoon chopped fresh cilantro (dhania)

1 jalapeno pepper, seeded and minced (you can substitute with bottled or canned jalapeno)

2 tablespoons lime juice

1 tablespoon lemon juice

salt and pepper to taste

Directions

Mix the lemon juice, extra-virgin olive oil, garlic, parsley, basil, pepper, and salt in a bowl and whisk together. Empty the ingredients into a plastic bag. Place the fish fillets inside the bag, evenly coating it with the marinade and seal the bag (making sure to remove as much air as possible). Leave in the refrigerator for one to two hours.
To prepare the salsa, add the mango, onion, cilantro (dhania), red bell pepper, jalapeno pepper and the lime juice to a bowl. Toss the ingredients making sure they mix well. Add salt and pepper to taste and let it sit in the fridge for a minimum of two to three hours before serving.
Prepare outdoor grill for medium-high heat. Remember to oil the grill to prevent the fish from sticking.
Grill the fish making sure to shake off any excess marinade beforehand. Don’t overcook the fish, 3 to 4 minutes per side, depending on the thickness of the fillets. Remove the fish from the grill and serve topped with mango salsa.