The Tropical Fruit We Are Loving This Summer

Do you ever feel like you buy the same fruit each week? It’s fairly common! The produce section is filled with a vast amount of delicious produce options that are full of antioxidants, vitamins, and minerals. At Lose It! we love variety in our nutrition, which is why we’d like to talk to you about the mango. 

Why we love it: 

Did you know that mangoes are actually one of the world’s top consumed fruits? This popular tropical fruit has a juicy, fleshy texture and tastes sweet.  

Mangoes were first grown in India over 5,000 years ago – today, they can be purchased year-round in the United States. Fun fact: In Indian culture, a basket of mangoes is considered a gesture of friendship, and the fruit itself symbolizes love.

How to incorporate mangoes: 

According to USDA’s MyPlate Method, fruit should be placed on the 1/4th of your plate at meals. A standard serving is about ¾ cup sliced or about ½ fruit, containing 70 calories and 2 grams of fiber. It is fat-free, sodium-free, and cholesterol-free.

Benefits of mangoes:

Mangoes are an excellent source of Vitamin C. You’ll find 50% of the daily recommended value in just one serving. Vitamin C benefits many body functions, including collagen synthesis, iron absorption, wound healing, and proper immune function. In addition, mangoes are considered a good source of Copper and Folate.

How to choose a mango and how to store it:

Don’t judge a mango by its color. (The red color isn’t a sign of ripeness!)  Instead, you’ll know that this fruit is ready to eat when the skin has a slight give. It’s best to store a mango at room temperature. Once ripe, a whole mango can be transferred to the fridge (to delay further ripening) for up to five days. Check out this video by The National Mango Board for more tips and tricks on selecting the perfect mango.

How to cut a mango: 

Step 1: First, wash the mango – even though you don’t eat the skin, it’s a good best practice to clean the outside so that you don’t bring dirt or bacteria in with the knife when cutting it.

Step 2: Pace on a cutting board with the stem on top and slice vertically on each side, avoiding the long, thin pit inside.

Step 3: Take the halved fruit and slice it vertically and horizontally into the fruit (into a grid-like pattern). 

Final Step: Scoop out the flesh and leave the skin behind.

If you’re more of a picture person, check out these step-by-step instructions here.

Ways to eat a mango:

• This mango salsa recipe on The Food Network works wonderfully on top of fish tacos or with some tortilla chips or jicama strips.
• Add it into guacamole, like Ree Drummond, for a sweet, savory dip option.
• Blend frozen mango into any protein smoothie recipe for a refreshing, fruity beverage.
• Mix it into nearly any salad for a tropical, summery vibe.
• Top in on Greek yogurt for a winning snack idea.

Edited by: Anna Smith, MS, RDN, LDN