Mango — Nutrients, Health Benefits, And Shopping Tips

Mangoes should have a smooth skin and a vibrant color ranging from green to yellow, depending on the variety and ripeness. The flesh should be soft yet firm, yielding slightly to gentle pressure, indicating it is ripe and ready to eat.

Avoid mangoes that are overly soft or have black spots, as these are signs the fruit is overripe or has begun to spoil. Quality mangoes should have a sweet, tropical aroma and a rich, creamy texture that is uniformly free from fibrous strands.

Unripe mangoes can be kept at room temperature until they become ripe. After ripening, move them to the refrigerator to prolong their freshness for about 3-5 days. Store them in a crisper drawer or on a shelf, ensuring they are separated from other fruits.

Direct sunlight can accelerate the ripening process, causing mangoes to spoil prematurely. Refrain from placing mangoes in plastic bags since this can create moisture buildup and promote mold growth. It's important to keep them in a cool, dry environment to preserve their quality.

Mango can last for 1-2 weeks at room temperature and up to 3-5 days in the refrigerator once ripe. For longer storage, mango can be frozen, lasting up to 12 months.

Leftover mango can be used in a variety of sweet and savory dishes. Dice it and add to salads with greens, avocado, and a lime vinaigrette, or blend it into a smoothie with yogurt and bananas for a tropical drink. Mango is also great when mixed into a salsa with tomatoes, onions, and cilantro, perfect for serving with grilled fish or chicken.

Use mango as a topping for yogurt, oatmeal, or cereal, or mix it into a fruit salad with other tropical fruits like pineapple and papaya. If you have a lot of mango, consider making a batch of mango sorbet or ice cream for a refreshing dessert. Mango can also be used in baking, where its puree or chunks can add moisture and flavor to cakes, muffins, or bread. For a quick snack, enjoy mango slices on their own, or sprinkle them with chili powder and lime juice for a tangy twist.

Can mango skin be eaten?

Yes, mango skin is technically edible, but it has a tough, slightly bitter taste and contains urushiol, the same compound found in poison ivy, which may cause allergic reactions in some people. While it does contain fiber and beneficial nutrients, many people prefer to peel mangoes to avoid potential irritation and the unpleasant texture.

Can mango cause constipation?

No, mango is actually a good source of fiber, particularly soluble fiber, which aids digestion and helps prevent constipation. Additionally, mango contains enzymes like amylases, which support gut health and improve digestion. However, eating unripe mangoes in large amounts may lead to digestive discomfort.

Can mango cause acid reflux?

Yes, for some people, mango can trigger acid reflux due to its natural acidity and sugar content. If you have acid reflux or GERD, consuming mango in moderation and avoiding it on an empty stomach may help reduce symptoms.

Can mango cause heartburn?

Yes, mango can cause heartburn in individuals sensitive to acidic or sugary foods. Overripe mangoes, in particular, contain more sugar, which can ferment in the stomach and lead to discomfort. If you are prone to heartburn, eating mango with other foods rather than alone may help prevent symptoms.

Are mango seeds poisonous?

No, mango seeds are not poisonous, but they have a very hard outer shell and a bitter taste, making them difficult to consume. Some cultures use mango seed extracts for medicinal purposes, and the seed itself contains beneficial compounds, including antioxidants. However, eating large amounts of the seed raw is not recommended due to potential digestive discomfort.

Are mangos good for dogs?

Yes, mango can be a healthy treat for dogs when given in moderation. It contains vitamins A, C, and E, as well as fiber, which can support your dog's health. However, the seed should always be removed to prevent choking, and the skin may be difficult for dogs to digest. Additionally, due to the fruit's natural sugar content, it should only be an occasional treat.

Can mango ripen after cut?

No, once a mango is cut, it stops ripening because the ripening process relies on the release of ethylene gas from the fruit’s skin. If you've cut an unripe mango, you can try softening it by storing the pieces in an airtight container with a banana, but the taste and texture may not fully develop as they would have if left to ripen naturally.