My Home Garden-Popular Fruits in the Home Garden |03 October 2008

Over the years mango groves have spread to many parts of the tropical and sub-tropical world, where the climate allows the mango to grow best. Mango trees are evergreens that will grow to 60 feet tall. The mango tree will fruit 4 to 6 years after planting. Mango trees require hot, dry periods to set and produce a good crop.  Today there are over 1,000 different varieties of mangos throughout the world.

Health benefits of mangoes

A comfort food. Mangos really can make you feel better! Beyond being delicious and rich in vitamins, minerals and anti-oxidants, mangos contain an enzyme with stomach soothing properties similar to papain found in papayas. These comforting 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 mangos! Mango, both in its green and ripe form, is a very good tenderizing agent due to these same enzymes, therefore ideal to include in any marinade (see Mango Marinade under Sauces category in our Recipe Guide). In India they use a sour mango powder containing ground up green mangos called Amchur, both as a seasoning and tenderizing aid. 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'.

Mango Nutrient Information*

Serving size: 3 1/2 ounces mango slices
Calories   66

Protein   0.5g
 
Total Carbohydrate  17g

Fat    0.27g

Cholesterol   0mg

Sodium  2mg
 
Potassium   156mg
 
Vitamin A   3,890IU

Vitamin C   27mg

Mangos are an excellent source of Vitamins A and C, as well as a good source of Potassium and contain beta carotene. Mangos are high in fibre, but low in calories (approx. 110 per average sized mango), fat (only 1 gram) and sodium. Mangos are a good staple for your daily diet. Selecting the ripeness of mangos can be determined by either smelling or squeezing. A ripe mango will have a full, fruity aroma emitting from the stem end. Mangos can be considered ready to eat when slightly soft to the touch and yielding to gentle pressure, like a ripe peach. The best flavored fruit have a yellow tinge when ripe; however, color may be red, yellow, green, orange or any combination.

The ideal post harvest storage temperature for mangos 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.

Contributed by Ministry of Environment, Natural Resources and Transport