The list of “The 12 Least Contaminated Foods” has recognized mangoes as one of those foods. With pesticides being 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 are 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, tasteless dish an exciting, enticing twist. The amount 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 high-demand variations of mangoes: Kent, Tommy Atkins and Keitt.

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

Tommy Atkins mangoes are eye-catching beautiful. Full of reds, oranges, purples and yellows, their color alone appeals to people 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-sized fruit).

Yellow skin with a red blush, Keitt mangoes are in season in July through September. Keitt mangoes have a sweet flavor and are pretty much fiber-less except for the flesh area near the seed. Keitt mangoes also have 107 calories (165 grams/1 medium-sized fruit).

Nutrition and Health Benefits

The mango is one of the fruits known as a “super fruit” because of its unique flavor, fragrance and health benefits. Mangoes are rich in pre-biotic dietary fiber, vitamins, minerals and antioxidants. It has been found in research that mangoes are beneficial in protecting the body against colon, breast, leukemia and prostate cancers. Fresh mango is a great source of potassium, which helps control heart rate and blood pressure. Being rich in vitamins B6, C and E, mangoes help the body develop resistance against infections, produce the hormone GABA for the brain, and control homocystiene levels in the blood. With the low amount of calories in mango and numerous health benefits, one cannot go wrong with incorporating mangoes in your daily meal plan.

How to Store

Unripe mangoes can be stored at room temperature for three to eight days until ripened. Ripe mangoes should be stored in a plastic or paper bag in the refrigerator for up to five days. In order to store peeled and cut mangoes, put mangoes in an airtight container and refrigerate for up to four days. If you would like to freeze mangoes, place peeled, sliced mangoes in a single layer on a cookie sheet lined with wax paper and place in freezer for two hours. Once frozen, place mangoes in a zip-lock freezer bag and keep in freezer until ready for use.

Nutritional Recipe

Lime Mango Salsa

*This salsa can be used for a variety of different dishes: topping for tilapia, salmon or chicken or used for a regular dipping snack.

Ingredients:

• 3 mangoes, peeled and diced
• 1 large cucumber, peeled and diced
• 2 tablespoons of 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 limes

Directions:

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