Gon' Ho Fo' Mangoes
Get To Know The Unexpected From This Fruit!
I was first introduced to mangoes through a former associate and their family. When we lived together, I fell in love with their Caribbean food culture.
One morning, I woke up and reached into the refrigerator and grabbed juice. I didn't know it was mango-infused juice until I swallowed.
Man, it was the hardest gulp I took next to walking away from the relationship.
Not because the fruit was bitter ending as the relationship, but because mangoes have a sweet taste with a rich texture - unlike him.
As time moved forth, I've learn how to infuse elements of mangoes into my [creativity of] cooking.
My first bite into a ripe and juicy mango was surprisingly interesting.
Scientifically known as Mangifera indica, mangoes is considered the "king of fruit". Mangoes originated from India and southeast Asia. Mangoes are known as the "fruit of" India, Pakistan and Bangladesh.
The tasty and rich fruit is related to olives, dates and coconuts because of their relation of growing above ground, like trees or vines.
According to Organic Facts, mangoes are also related to pistachios and cashews.
You can grow or shop mangoes in various shapes, colors [like green, red, yellow or orange] and flavors. When you cut into any mango, you will discover an yellow inner side, selfish with a light sweet aroma.
The experience with the Caribbean family allowed me to eat and appreciate why mangoes should make every one smile when bought at the local grocery or farmer's market.
Mangoes are packed with antioxidants!
This international fruit is filled with antioxidants like polyphenols, mangiferin, catechins andanthocyanins, to name a few.
Antioxidants, like mangiferin, catechins, anthocyanins, quercetin and benzoic acid can help against cell damage. Cell damage can cause aging and a number of diseases.
Did you know mangiferin is considered a "super antioxidant"?
Mangiferin has many anti-cancer properties. The powerful super antioxidant helps minimize inflammation and the cancerous cells.
Antioxidants are cancerous cells worst enemy!
Antioxidants, like Vitamin A and zeaxanthin, are great for eye health. Zeaxanthin can absorb extra light and protect against blue light.
Vitamin A's versatile in mangoes because it also protects against infections.
In a 2019 study, results showed consuming mangoes [which are rich in zeaxanthin] can support good eye health.
Vitamin A [found in mangoes] can help with hair growth and moisturize hair cuticles - great for damaged hair! Additionally, Vitamin A combats cell damage which can cause various cancer.
Did you know consuming mangoes can protect you against skin cancer?
Mangoes are high in Vitamin C, which is great for hair and skin! Vitamin C allows your skin to enjoy its youth [and slow down the aging process]. The powerful antioxidant can help the body generate white blood cells.Vitamin C is useful for your skin because it helps speed up recovery from skin flaws, like blemishes.
In a 2014 study showed consuming mangoes can reduce the risk of colon cancer.
Research published in The Journal of Nutrition Research expresses [antioxidants like] polyphenols [in mangoes] can reduce the risk against breast cancer.
Mangoes are rich in beta-carotene, a carotenoid, which boost the immune system. Fiber and potassium [found in mangoes] help reduce the risk of heart disease.
Enjoy a juicy, sweet mango knowing the fruit offers magnesium and potassium which helps support lower blood pressure levels.
Mangoes aids digestive health.
According to Healthline, consuming mangoes contains digestive enzymes called amylase, which transforms carbohydrates to sugars [like glucose and maltose].
Mangoes are plentiful in water and dietary fiber, which aids in constipation and passing bowel movements.
Studies show in a four week study with participants suffering with constipation found consuming mangoes daily was more functional than other fiber supplements.
A study in published in The European Prospective Investigation Cancer stated eating mangoes can reduce the risks of cancers within the gastrointestinal tract.
Mangoes, I didn't know ...
Mangoes are great in glazes with proteins and vegetables. I like to chop and dice fresh ripe mangoes, roasted red peppers, shallots [or chopped red onions], pineapple with crushed black pepper and Stella Bistro Universalt Sultry Spice. I love to serve the quick mango chutney with tortilla chips as an appetizer at my backyard gatherings.
Mangoes are ideal for any food dish because they're low in saturated fat, cholesterol and sodium.
Did I mention mangoes are gluten-free?!
You can shop your local farmer's market or grocery store for fresh mangoes. I like to buy mangoes when they're under ripe and ripen them at room temperature to add to my morning oats or smoothie.
How do you incorporate mangoes into your daily food style?
Comment and tip below!