Vitamins and Minerals
Found Inside Mangoes
Mangoes are loaded with nutrients our
bodies seek, with a nutrient profile that has landed them
in the category of "superfruits" -- a
term used to highlight potential health value in edible
fruits. Mangoes can be both nutritious and
delicious when juiced alone and/or with other
Here are a few of the questions we attempt to answer about
- What vitamins in mangoes make them so good
- What is the best method for juicing mangoes?
- What are some great buying tips for buying
Plus, we'll do our best to provide some general information
about mangoes that you might not find so easily elsewhere
on the Internet.
Let's begin our exploration of
Minerals in Mangoes
The mango is rich in a variety of phytochemicals and
nutrients that qualify it as a model "superfruit", a term used
to highlight potential health value of certain edible fruits.
The fruit is high in prebiotic dietary fiber, vitamin C,
polyphenols and carotenoids.
Here is a brief snapshot of the nutrients (vitamins and
minerals) found in mangoes.
Vitamins in Mangoes
- Vitamin A
- Vitamin C
- Folate (important during pregnancy)
- Vitamin B2
- Vitamin B6
- Vitamin E
Minerals in Mangoes
- Also contains trace amounts of selenium, copper, zinc
The next time you think about mangoes... think about how
they might add a powerful boost to your daily nutrition in a
fruit smoothie and/or through juicing.
Tips for Juicing
Juicing mangoes can add both flavor and valuable
nutrients to most any home-juiced cocktail... or it can result
in a not-so-palatable drink that is difficult, if not
impossible to swallow.
Here are a few tips for juicing
mangoes that may help turn your juicing experience into
something you look forward to and thoroughly enjoy.
Be sure to peel mangoes and remove the large inside pit
before juicing them. As mangoes can be quite difficult to peel
and pit, I use an inexpensive mango splitter for the
The larger sized mangoes are generally the juiciest.
Let mangoes sit at room temperature for a day or so to ripen
fully before juicing (or eating) them.
In many parts of India, people eat squeezed
mango juice (called ras) on a variety of bread. This is part of
the meal rather than a dessert.
Note: If you detect a taste resembling turpentine in your
mouth after juicing mangoes, it is probably you purchased a
poor specimen. Following the buying tips below to get the
freshest mangoes for juicing.
Purchasing Tips for
If you are unable to grow your own Mangoes, then here are a
few tips for buying mangoes that may help you get the freshest
ingredients. We'll also include a few storing tips for mangoes
that you might find helpful.
Haitian and Central American mangoes are in the markets as
early as January, with the Florida crop taking over in
The smooth skins are yellowish green, sometimes with a rosy
Ripe fruit yields slightly when pressed, as an avocado does,
and the stem end should have abundant sweet fragrance.
If there is no aroma, there is probably little flavor.
Avoid mangoes that are bruised, too hard or too soft... and
those that smell of fermentation.
Because mangoes are tropical fruits, they do not do too well
in the refrigerator, although once ripe, they may be cut up and
stored there for a day or two.
This article wouldn't be complete if we didn't
include a little general information about mangoes, as well as
a few helpful links if you want to explore the
For instance, did you know that mangoes are
better known throughout the world than apples are?
The sweet bell pepper (capsicum) was once known
as mango in parts of the United States.
Mangoes account for approximately fifty percent
of all tropical fruits produced worldwide.
The Food and Agriculture Organization of the
United Nations estimates worldwide production of mangoes at
more than 23 million tons in 2001. With 12 million tons
produced annually (2002-3 data), India accounts for almost half
of the world production, followed by China (3 million tons),
Pakistan (2.25 million tons), Mexico (1.5 million tons) and
Thailand (1.35 million tons). The aggregate production of 10
countries is responsible for roughly 80% of the entire world
In the Philippines, unripe mango is eaten with
In Mexico, 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
Pieces of mango can be mashed and used as a
topping on ice cream or blended with milk and ice as
In Thailand and other South East Asian
countries, sweet glutinous rice is flavored with coconut then
served with sliced mango as a dessert.
In other parts of South-east Asia, mangoes are
pickled with fish sauce and rice vinegar.
In Taiwan, mango is a topping that can be added
to shaved ice along with condensed milk.
The earliest mention of mango, Mangifera
indica, that means "the great fruit bearer," is in the Hindu
scripture dating back to 4000 BCE.
The wild mango originated in the foothills of
the Himalayas of India and Burma, and about 40 to 60 of these
trees still grow in India and Southeast Asia. However, with its
tiny fruits, fibrous texture, and unpleasant turpentine taste,
there is little resemblance to the cultivated mango we
have come to enjoy today.
Additional Sources and
Resources for Mangoes
Be sure to check out both our
"Juicing" and our "Smoothies"
sections for delicious recipes and more using