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Vitamins and Minerals Found Inside Mangoes

Mangoes are loaded with nutrients our bodies seek, with a nutrient profile that has landed them in the category of "superfruits" -- a term used to highlight potential health value in edible fruits. Mangoes can be both nutritious and delicious when juiced alone and/or with other ingredients.

mango and cross sections of a mango

Here are a few of the questions we attempt to answer about Mangoes.

  • What vitamins in mangoes make them so good for us?
  • What is the best method for juicing mangoes?
  • What are some great buying tips for buying mangoes?

Plus, we'll do our best to provide some general information about mangoes that you might not find so easily elsewhere on the Internet.

Let's begin our exploration of Mangos...

Vitamins and Minerals in Mangoes

The mango is rich in a variety of phytochemicals and nutrients that qualify it as a model "superfruit", a term used to highlight potential health value of certain edible fruits. The fruit is high in prebiotic dietary fiber, vitamin C, polyphenols and carotenoids.

Here is a brief snapshot of the nutrients (vitamins and minerals) found in mangoes.

Vitamins in Mangoes

  • Vitamin A
  • Vitamin C
  • Folate (important during pregnancy)
  • Vitamin B2
  • Niacin
  • Vitamin B6
  • Vitamin E

Minerals in Mangoes

  • Potassium
  • Calcium
  • Phosphorus
  • Magnesium
  • Iron
  • Also contains trace amounts of selenium, copper, zinc manganese.

The next time you think about mangoes... think about how they might add a powerful boost to your daily nutrition in a fruit smoothie and/or through juicing.

Tips for Juicing Mangoes

Juicing mangoes can add both flavor and valuable nutrients to most any home-juiced cocktail... or it can result in a not-so-palatable drink that is difficult, if not impossible to swallow.

Here are a few tips for juicing mangoes that may help turn your juicing experience into something you look forward to and thoroughly enjoy.

Be sure to peel mangoes and remove the large inside pit before juicing them. As mangoes can be quite difficult to peel and pit, I use an inexpensive mango splitter for the job.

The larger sized mangoes are generally the juiciest.

Let mangoes sit at room temperature for a day or so to ripen fully before juicing (or eating) them.

In many parts of India, people eat squeezed mango juice (called ras) on a variety of bread. This is part of the meal rather than a dessert.

Note: If you detect a taste resembling turpentine in your mouth after juicing mangoes, it is probably you purchased a poor specimen. Following the buying tips below to get the freshest mangoes for juicing.

Purchasing Tips for Buying Mangoes

If you are unable to grow your own Mangoes, then here are a few tips for buying mangoes that may help you get the freshest ingredients. We'll also include a few storing tips for mangoes that you might find helpful.

Haitian and Central American mangoes are in the markets as early as January, with the Florida crop taking over in summer.

The smooth skins are yellowish green, sometimes with a rosy hue.

Ripe fruit yields slightly when pressed, as an avocado does, and the stem end should have abundant sweet fragrance.

If there is no aroma, there is probably little flavor.

Avoid mangoes that are bruised, too hard or too soft... and those that smell of fermentation.

Because mangoes are tropical fruits, they do not do too well in the refrigerator, although once ripe, they may be cut up and stored there for a day or two.

General Information About Mangoes

This article wouldn't be complete if we didn't include a little general information about mangoes, as well as a few helpful links if you want to explore the mango further.

For instance, did you know that mangoes are better known throughout the world than apples are?

The sweet bell pepper (capsicum) was once known as mango in parts of the United States.

Mangoes account for approximately fifty percent of all tropical fruits produced worldwide.

The Food and Agriculture Organization of the United Nations estimates worldwide production of mangoes at more than 23 million tons in 2001. With 12 million tons produced annually (2002-3 data), India accounts for almost half of the world production, followed by China (3 million tons), Pakistan (2.25 million tons), Mexico (1.5 million tons) and Thailand (1.35 million tons). The aggregate production of 10 countries is responsible for roughly 80% of the entire world mango production.

In the Philippines, unripe mango is eaten with bagoong.

In Mexico, mango is used to make juices, smoothies, ice cream, fruit bars, raspados, aguas frescas, pies and sweet chili sauce, or mixed with chamoy, a sweet and spicy chili paste. It is popular on a stick dipped in hot chili powder and salt or also as a main ingredient in fresh fruit combinations.

Pieces of mango can be mashed and used as a topping on ice cream or blended with milk and ice as milkshakes.

In Thailand and other South East Asian countries, sweet glutinous rice is flavored with coconut then served with sliced mango as a dessert.

In other parts of South-east Asia, mangoes are pickled with fish sauce and rice vinegar.

In Taiwan, mango is a topping that can be added to shaved ice along with condensed milk.

The earliest mention of mango, Mangifera indica, that means "the great fruit bearer," is in the Hindu scripture dating back to 4000 BCE.

The wild mango originated in the foothills of the Himalayas of India and Burma, and about 40 to 60 of these trees still grow in India and Southeast Asia. However, with its tiny fruits, fibrous texture, and unpleasant turpentine taste, there is little resemblance to the cultivated mango we have come to enjoy today.

Additional sources and resources for mangoes

Additional Sources and Resources for Mangoes



Be sure to check out both our "Juicing" and our "Smoothies" sections for delicious recipes and more using Mangoes!