The Mango is one of the most popular tropical fruits in the world. There are different varieties of mangoes such as Mangifera indica, Tommy Atkins, Keitt, Palmer, Haden and Vanyke. Mangifera indica has been grown in India and used in Ayurvedic medicine over 4,000 years. Ayurvedic medicine is the world’s oldest method of medicine and originated from India. The plant leaves, seeds and bark are used as herbal products. In 1860, Mangoes were first introduced in Florida. Haden was the main commercial mango. Today, Florida is the major mangoes producer in the United States. Mangoes grow from May to October. The peak season is during the summer. It is recommended to store mangoes above 550F to prevent uneven flesh ripening. The best temperature to ripen mangoes is between 700F and 750F and it usually takes 3-8 days to ripen. To speed the ripening process, place the mango in an enclosed bowl or a paper bag. Ripe mangoes can stay in the refrigerator for 3-5 days. Mangoes have many nutrients such as vitamin A, vitamin C, B vitamins and fiber. These nutrients aid with wound healing, the immune system, skin and eyes health and the digestive system. One cup of sliced mango contains 99 calories, 1 gram of fat and 23 grams of sugar. Portion size is very important particularly for those with diabetes due to the high natural sugar content. Mangoes can be added to a variety of dishes. Here is a mango salsa recipe that is tasty, nutritious, and easy to prepare.

Ingredients
1 cup mango, diced
½ cup avocado, diced
¼ cup red onions, diced 
2 tablespoons cilantro, chopped
½ cup Roma Tomato, diced
2 tablespoons lime juice
1/8 teaspoon salt and a pinch pepper Instructions
Mix the ingredients together.  Enjoy!

References
South Florida Tropical: Mango. University of Florida Palm Beach County Cooperative Extension Service. pbcgov.com/coextension/facs
https://nccih.nih.gov/health/ayurveda/introduction.htm
https://supertracker.usda.gov/foodtracker.aspx

Written by Jose Cadet, Dietetic Intern