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Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Super Food of the Week: Health Benefits of Mangos

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Mangos are one of nature’s most powerful fruits. Its popularity stems from its unique taste, appealing fragrance, and rich colors. Mangos are an easy snack to pack when you are on the go and are one of my favorite fruits to throw in my purse. Mangos are not only great as a whole fruit but can also be made into flavorful desserts, juices, smoothies, or as an exciting, colorful addition to a salad! Apart from being delicious, the mango is nutritious, filling, and has multiple benefits. That’s why mangos are my super food of the week.

Mangos are a super fruit bursting with antioxidants and over 20 different vitamins and minerals including:

  • Vitamin C: Antioxidant that promotes healthy immune function.
  • Vitamin A: Supports vision and bone health.
  • Vitamin E: Antioxidant properties that help with cell membranes.
  • Fiber: Helps to keep you full longer and may help to prevent against certain types of cancer.
  • Iron:  Helps to carry oxygen to red blood cells.
  • Potassium: Necessary for heart, kidneys, and other organs to work properly.

Don’t judge a mango by its COLOR!

When selecting what mango is right for you, don’t select a mango by its color. The red blush you see on some varieties is NOT an indication of ripeness or quality, but simply a characteristic of the variety. To judge the ripeness of a mango, squeeze gently. If the mango has a slight give, then it’s ripe and ready to eat. It its too firm, let it ripen on the counter for a few days at room temperature.

How do I cut around that huge seed in the middle?

One of the questions I get from a lot of my clients is how do I cut a mango? Well, it's actually easier than you would have thought. Believe me, I had to learn as well! We all know that mangos have a long, flat seed in the middle of the fruit. To cut around it you need to:

  • Stand the mango on your cutting board stem end down and hold. Place your knife about ¼ in” from the widest center line and cut down through the mango. Repeat on the other side and you’ll have two mangos.
  • Cut the parallel slices or into a checkerboard form into the mango flesh. Be careful not to cut through the skin.
  • Scoop the mango slices or cubes out of the mangos skin using a tablespoon and enjoy!!

I am on the advisory board for the National Mango Board, so I’m happy to point you to learn more about mangos or to see a video about how to cut a mango, visit the National Mango Board.

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Tags: Healthy Eating

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About the Author


MS, RD, CSSD, LD/N

Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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