Mango • Healthy and full of vitamins

The tropical fruit mango contains numerous vitamins and supports the body in many functions. It has a positive influence on the digestive tract and the skin. How to best cut the mango and a delicious mango lassi recipe.

Mangoes thrive in the tropics, they prefer a warm and humid climate. The stone fruit with the deliciously sweet, golden yellow pulp grows on trees, the mango tree (Magnifera indica) can reach a height of over 30 meters. The plant originated in India, today it is grown in many parts of the world: in Africa, Asia, South America and even Australia.

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When is a mango ripe?

The harvest times of the tropical fruit can differ depending on the country of origin, which is why mangoes can be found in supermarkets all year round. Since mangoes ripen, they are often harvested unripe. There are different types of mango, which differ in size and color as well as the texture of the pulp. Therefore, the degree of ripeness of the fruit cannot be read from the color of the skin: a green mango doesn’t have to be unripe, a mango with a red skin doesn’t have to be ripe. It’s best to do a finger test when shopping: Press lightly with your thumb, the mango gives way when you gently press it, it is ripe. In addition, ripe mangoes can be recognized by their deliciously sweet scent, while unripe fruits hardly exude any aroma.

If you don’t want to eat the tropical fruit immediately, you can also choose an unripe mango. Mangoes should be stored at room temperature and never in the refrigerator. If you want to speed up the post-ripening process, you can wrap the unripe mango in a plastic bag or in newspaper and store it with apples or bananas. The ripening process is promoted through the release of a ripening gas (ethylene).

High in sugar and still healthy: Mango as a vitamin bomb

The mango owes its sweet taste to the fructose that is abundant in it. It is not one of the fruits with the lowest calories – about 60 kilocalories per 100 grams are in the mango. Nevertheless, it is healthy: With its many vitamins, the mango strengthens the eyes and the immune system and protects against oxidative stress. It also provides the minerals potassium, calcium, magnesium and phosphorus. With a water content of around 80 percent, the fruit also provides the body with plenty of fluids – ideal for hot days.

These vitamins make the mango so healthy:

The mango is particularly healthy due to the high proportion of beta-carotene. This orange-red pigment is converted into vitamin A in the body, which is why it is also known as provitamin A. The fat-soluble vitamin A is particularly important for the eyes and sight. A deficiency can initially manifest itself in night blindness, but it can also lead to complete loss of vision. The supply of vitamin A is usually good in the western industrialized countries, and people in developing countries are particularly at risk.

Beta-carotene is also involved in many other processes in the skin, blood and brain. In addition, the orange-yellow pigment has an antioxidant effect and protects the cells from free radicals. Mango is one of the fruits that are rich in carotene. This is particularly beneficial for people who follow a vegan diet and do not get any vitamin A from animal products.

Mango helps with a sluggish bowel

The mango contains certain secondary plant substances that have a positive effect on the gastrointestinal tract and digestion. The so-called polyphenols in mango have anti-inflammatory effects and help with constipation. One study found that consuming mango was more effective at relieving constipation than simply consuming fiber.

Since the mango is very low in acid, it is also suitable for people with a sensitive stomach. It can prevent heartburn and nausea.

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Mango butter: beautiful and healthy skin

The seeds of the fruit contain valuable mango kernel oil, which is also known as mango butter. It is used in part to make chocolate because it is very similar to cocoa butter. Mango butter is also used in cosmetics for the care of skin and hair, mainly because of its moisturizing and lipid replenishing properties. Mango seed oil also contains many vitamins, including vitamin E, which is a powerful antioxidant that protects the skin from free radicals and prevents skin aging.

Attention with pollen allergy: cross allergies possible

Anyone who is allergic to mugwort (Artemisia vulgaris) must also be careful when consuming mango, because cross-allergies are possible. In addition, the mango is closely related to cashew nuts and pistachios, they both belong to the sumac family. If there is an allergy or intolerance to one of the three foods, there are often problems with other representatives of the plant family, which can only develop over time.

Cutting mango: how to do it right

There are several ways to get the delicious and healthy flesh of the mango. The large, flat mango kernel is always a problem. The knife can slip on this and there is a risk of injury. Since germs can accumulate on the peel, the mango should always be washed thoroughly before cutting.

For the first cut variant, the mango is peeled first. A conventional peeler is particularly suitable for this. Then place the mango on the cutting board and hold it firmly so that it cannot slip away. You can usually guess how the core lies in the fruit: The core is flat and large, the mango is correspondingly flattened along the core on two sides. Use a large, sharp knife to cut off a slice of the mango on the left and right. Do not start from the middle, but start cutting one to two centimeters apart.

There is pulp left around the core on two sides, which can be carefully cut off with a knife. Close to the core, the flesh is hard and difficult to remove. Place the two large halves with the straight side on a cutting board and cut into even pieces.

The other way to cut a mango works without peeling it. To do this, separate the pulp from the side of the core again, into which a fine mesh is then scratched with the knife. Caution: Do not cut too deep, the shell should remain intact. Now you can turn the flesh of the mango outwards with light pressure against the skin. The individual mango pieces can now be easily removed from the peel.

Recipe: Mango Lassi with Ginger

The yoghurt drink from India is an ideal breakfast on hot summer days or a delicious refreshment in between. As a rule, normal yoghurt made from cow’s milk is used for the lassi; it can be exchanged for vegan alternatives. This is how easy it is to prepare the healthy mango lassi at home:

Ingredients for four servings

  • 1 large, ripe mango
  • 650 grams of natural yogurt
  • 350 milliliters of mineral water
  • Fresh ginger
  • 1 lime (organic quality, untreated)
  • Ice cubes
  • 1 pinch of salt

This is how the healthy mango lassi succeeds

1. Peel the mango, remove the pulp from the stone and cut into even pieces.

2. Depending on your taste, peel and chop about one to three centimeters of ginger.

3. Put the yoghurt, ginger and mango in a tall container and mix very finely with the hand blender.

4. Add the salt, the grated zest of the lime and the squeezed juice. Mix the yoghurt mixture and chill for an hour.

5. Put ice cubes in a tall glass. Add the mineral water to the yoghurt mixture, mix briefly again and pour into the glasses. Good Appetite!

In addition to desserts and fruity sweet drinks, savory dishes can also be perfectly refined with the mango. For example, mango chutney goes very well with spicy cheese or as a fruity ingredient in curry.

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Source: Lifeline | Das Gesundheitsportal by

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