Importance of well balance diet:

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

By eating MANGOES you will have the following benefits.


Typical serving size:

1 medium mango (7
3 oz or 207 g)


Cancer High blood pressure High cholesterol Excess weight Mangoes used to be regarded as an exotic fruit in North America: However, as more of the fruit is grown in Florida, California, and Hawaii, or imported from Mexico and Central America, mangoes are becoming increasing popular
The soft, juicy flesh of a ripe mango makes it difficult to peel and messy to eat, but it’s worth the effort
Mangoes are considered a comfort food in many parts of the world
They also contain an enzyme with digestive properties similar to papain found in papayas— which also makes them a very good tenderizing agent

Health Benefits

Prevents cancer
Like other orange and deep yellow fruits, mangoes are exceptionally high in beta- carotene, which the body converts to vitamin A
One medium-size (8-oz/227-g) mango has 135 calories and 57 mg vitamin C, which is more than 50% of the RDA
This powerful antioxidant helps protect against cancer
May help lower blood pressure and cholesterol
One medium-size mango also provides 4 g of fiber and a healthy amount of potassium, which helps manage blood pressure
Mangoes are high in pectin, too, a soluble fiber that is important in controlling blood cholesterol
Aids weight loss
The high fiber content in mangoes may help induce feelings of fullness


  • Make a mango quesadilla with a flour tortilla and shredded monterey jack cheese
  • Stir mango chunks into rice pudding
  • Serve mango slices with an Indian chicken curry

    Buying Tip

  • Look for a mango with flesh that yields slightly when gently pressed
    Large dark spots may mean that the flesh is bruised
    If the skin is completely green, the fruit may not
  • ripen; a fruit past its prime will have shriveled skin

    Storing Tips

  • Store mangoes at room temperature and out of the sun until ripened
    The ideal storage temperature for mangoes is 55°F (13°C)
  • Mangoes have a shelf life of 1 to 2 weeks
  • Mangoes will not ripen in the refrigerator, but you can store them there once ripe
  • Store cut mangoes in a plastic bag for no more than 3 days
  • If you place an unripe mango in a paper bag in a cool location, it will ripen in 2 or 3 days
    A flowery fragrance indicates that the mango is ripe and flavorful
    Eat ripe mangoes as soon as possible