The list of “12 Less Contaminated Foods” has recognized mangoes as one of those foods. Since pesticides are a major factor for fresh foods, incorporate mangoes to avoid a potential health risk and improve your diet. Mangoes have multiple health benefits, taste good, and make a great healthy snack. There are 107 calories in mango (1 cup, sliced/165 grams). Mangoes can be mixed with other foods and give a once boring and bland dish an exciting and tempting touch. The number of calories in mango can vary depending on the size and type of mango. There are hundreds of different types of mangoes, but there are four variations of mangoes that are in high demand: Kent, Tommy Atkins, and Keitt.

Kent mangoes are large, juicy, and sweet. The months of July, August and September are in season. These particular mangoes are greenish-yellow with a bit of a red blush. Kent mangoes are fiber free. There are 107 calories in one Kent mango (165 grams/1 medium fruit).

Tommy Atkins mangoes are striking and beautiful. Filled with reds, oranges, purples, and yellows, its color just draws people in and their taste buds. This particular fruit has a medium fiber content, which would be beneficial for someone focusing on a high fiber diet. 107 calories (165 grams/1 medium fruit).

Yellow-skinned with a red blush, Keitt mangoes are in season from July through September. Keitt mangoes have a sweet flavor and have virtually no fiber, except for the area of ​​the flesh near the seed. Keitt mangoes also have 107 calories (165 grams/1 medium fruit).

Nutrition and Health Benefits

Mango is one of the fruits known as “super fruit” due to its unique taste, fragrance and health benefits. Mangoes are rich in prebiotic dietary fiber, vitamins, minerals, and antioxidants. Mangoes have been found in research to be beneficial in protecting the body against colon, breast, leukemia, and prostate cancer. Fresh mango is a great source of potassium, which helps control heart rate and blood pressure. Being rich in vitamins B6, C and E, mangos help the body build resistance against infections, produce the brain hormone GABA and control homocysteine ​​levels in the blood. With mango’s low calorie count and numerous health benefits, one cannot go wrong incorporating mangoes into their daily eating plan.

How to store

Green mangoes can be stored at room temperature for three to eight days until ripe. Ripe mangoes should be stored in a plastic or paper bag in the refrigerator for up to five days. To store peeled and cut mangoes, place the mangoes in an airtight container and refrigerate for up to four days. If you want to freeze mangoes, place the peeled and sliced ​​mangoes in a single layer on a wax paper-lined baking sheet and place in the freezer for two hours. Once frozen, place the mangoes in a zip-top freezer bag and store in the freezer until ready to use.

Nutritional Recipe

Lime Mango Salsa

*This sauce can be used for a variety of different dishes – dip for tilapia, salmon or chicken, or used as a regular dipping snack.

Ingredients:

• 3 mangoes, peeled and diced

• 1 large cucumber, peeled and diced

• 2 tablespoons chopped green onion

• 1/4 cup diced red bell pepper

• 2 tablespoons chopped fresh cilantro

• 1 jalapeno pepper, seeded and minced

• 1/4 teaspoon sea salt

• 2 files

Addresses:

Squeeze the limes to get 1/2 teaspoon of zest into a bowl. Peel and quarter the limes, chop the wedges, and add them to the bowl of zest. Add diced mangoes, cucumber, red bell pepper, cilantro, jalapeño pepper, and green onions. Mix all ingredients, chill in the refrigerator until ready to serve.