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Mangos

What are mangos? About the ingredient mangos. Including 196 recipes with mangos, nutrition data, and where to find it.

About

Mangos are a fruit that is generally sweet, although the taste and texture of the flesh varies across cultivars, some having a soft, pulpy texture similar to an over-ripe plum, while the flesh of others is firmer, like a cantaloupe or avocado, or may have a fibrous texture.

For consumption of unripe, pickled or cooked fruit, the mango skin may be consumed comfortably, but has potential to cause contact dermatitis (above) of the lips, gingiva or tongue in susceptible people. In ripe fruits which are commonly eaten fresh, the skin may be thicker and bitter tasting, so is typically not eaten.

Cuisine

Mango is used to make ** juices *, * smoothies *, * ice cream ***,* fruit bars, raspados, aguas frescas, pies and sweet chili sauce, or mixed with chamoy, a sweet and spicy chili paste. It is popular on a stick dipped in hot chili powder and salt or also as a main ingredient in fresh fruit combinations.

Pieces of mango can be mashed and used as a topping on ** ice cream** or blended with milk and ice as milkshakes. Sweet glutinous rice is flavored with coconut then served with sliced mango as a dessert. In other parts of Southeast Asia, mangoes are pickled with fish sauce andrice vinegar.

Green mangoes can be used in mango salad with fish sauce and dried shrimp. Mango may be used as a topping to shaved ice along with condensed milk.

Nutrients

Mango is rich in a variety of ** phytochemicals * * and *nutrients.* The fruit pulp is high in prebiotic dietary fiber, vitamin C, polyphenols and provitamin A carotenoids.

Mango contains essential ** vitamins * and * dietary minerals**. The antioxidant vitamins A, C and E compose 25%, 76% and 9% of the Dietary Reference Intake in a 165 grams serving.

Vitamin B6, vitamin K, other B vitamins and essential nutrients such as potassium, copper and 17 amino acids are at good levels. Mango peel and pulp contain other phytonutrients, such as thepigment antioxidants – carotenoids and polyphenols – and omega-3 and -6 polyunsaturated fatty acids.