Magnificent Mango

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Magnificent Mango

 

The mango is a sweet fruit with soft and pulpy properties. The flesh of the fruit is usually firmer like a cantaloupe. Ripe mangoes have a pliable firm quality. Place in a brown paper bag to ripen. Store in the fridge in a plastic bag for 4-5 days.

Benefits

The mango is jam packed with Vitamin C that supports the immune system and digestive tract. The magnesium and potassium supports the adrenals and keeps the cells and muscles functioning at an optimal rate.

Preparation

The best way to cut a mango is the cut off all four sides around hard middle. Then peel off the skin from each side you cut. Finish by cutting into chunks.

Nutritional value per 100 g (3.5 oz)

Mango, Raw 

 Energy 250 kJ (60 kcal) Carbohydrates 15 g - Sugars 13.7 g - Dietary fiber 1.6 g Fat 0.38 g Protein 0.82 g Vitamin A equiv. 54 μg (7%) - beta-carotene 640 μg (6%) Thiamine (vit. B₁) 0.03 mg (3%) Riboflavin (vit. B₂) 0.04 mg (3%) Niacin (vit. B₃) 0.67 mg (4%) Pantothenic acid (B₅) 0.2 mg (4%) Vitamin B₆ 0.12 mg (9%) Folate (vit. B₉) 43 μg (11%) Vitamin C 36 mg (43%) Calcium 11 mg (1%) Iron 0.16 mg (1%) Magnesium 10 mg (3%) Phosphorus 14 mg (2%) Potassium 168 mg (4%) Zinc 0.09 mg (1%)

Information thanks to www.WHfoods.com and www.wikipedia.org

Picture thanks to www.photo-dictionary.com

Action Steps

1. Purchase 2 ripe mangoes

2. Prepare and enjoy fresh or freeze chunks to make smoothie

3. If you enjoy raw try my mango salsa!

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