All the Colors of the Rainbow – Mangos

This post is part of a new series for Bekah’s Bites. We will be sharing nutrition tips about colorful fruits and vegetables. Think about rainbow colors when you choose your produce because those bright shades not only mean better flavor, it means they contain healthy nutrients.


Mango with section on a white background
Mango with section on a white background

Decide if you want to use fresh pre-cut or frozen mangos and look for recipes to add a burst of orange color to your healthy diet.

Mangos are the national fruit of India, Pakistan and the Philippines but are a native of South Asia and commonly grown in tropical climates. Since mangos are a fragile fruit, their cultivation in Florida and California has been limited, most of the produce we use in the U.S. comes from Mexico and Central America. Even though this fruit is grown and harvested in hot climates, it is known to have cooling properties for the body (mango ice cream anyone?).

mango1As with most tropical fruits, mangos have a lot of Vitamin C and a one cup serving (about 100 calories) also contains 35% of Vitamin A which is an antioxidant and aids with vision. Around 10% of probiotic fiber can be found in this orange fruit. Nutrients such as copper and magnesium, which provide enzymes, and potassium to balance sodium, share their health benefits with Vitamin B for energy. The juicy orange center of this fruit also benefits a healthy diet by:

  • Lowering cholesterol
  • Improving skin
  • Promoting eye health
  • Alkalizing the body (reducing acidity and inflammation)
  • Improving digestion
  • Boosting immune system

mang03Sharing a basket of mangos is considered a gesture of friendship so make friends with your diet and add this wonderful fruit. Look for our Easy Friday Lunch post featuring a great chicken recipe enhanced with mangos to cool you off during the heat of midday!



Cooking tip

Mangos are a clingstone fruit (where the seed clings to the meat of the fruit) and they require a special slicing method so for convenience buy pre-cut or frozen.