Diet Diva
Diet Diva

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Magnificent Mangos: The Latest Super Fruit

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Many of us have spent a lot of our time trying to figure out what the magical food or diet is that will keep us both slim and healthy. Well, new research has emerged claiming that the mango may help you do just that.

Comparing the diets of over 13,000 individuals participating in the National Health and Nutrition Examination Survey (NHANES) between 2001 and 2008, researchers found that those that ate mangos regularly scored higher on the Healthy Eating Index (HEI) than those that did not.  Check out the significant advantages mango eaters tend to have versus non-mango eaters: 

  • Increased intake of vitamin C, magnesium, potassium, and dietary fiber
  • Lower intake of sodium and total fat
  • Lower average body weight

The mango, being one of the most popular fruits in the world, is on the verge of reaching the height of its popularity with the results from another study conducted by Texas A&M University.  This study discovered that a certain polyphenolic compound in the fruit may help kill breast cancer cells.  The mice participating in the study exhibited a reduction in both tumor size and weight. However, human clinical trials have yet to be conducted.

Both of these studies, funded by the National Mango Board, affirm the mango’s title as a nutritional power fruit. I’m a member of the National Mango Board, so I can tell you that with over 20 vitamins, minerals and antioxidants, year-round availability, as well as delicious taste, the mango has most-assuredly earned its position as a top-ten fruit worldwide.  And now, with the news of its propensity to keep us healthy and keep cancer at bay, it would be a shame for it not to make a more consistent appearance in our diets. 

Ever wondered how to cut a mango?

Cutting a mango is as easy as 1, 2, 3! The most important thing to remember is that the mango has a long, flat seed in the center of the fruit.

  1. Stand the mango on your cutting board stem end down and hold. Place your knife about 1/4" from the widest center line and cut down through the mango. Repeat on the other side, and you’ll have two mango “cheeks.”
  2. Cut parallel slices or a checkerboard into the mango flesh, being careful not to cut through the skin.
  3. Scoop the mango slices or cubes out of the mango skin using a tablespoon and enjoy!

Want recipes?  Check these out!

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Tags: Quick and Healthy

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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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