HEALTHY EATING

Easy Recipe: Spicy Mango Salad + 8 Mango Fit Facts (# 6 Takes The Gold!)

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For all you aspiring Jeopardy nerds, here’s a bit of trivia on mangos.

  • Mangos originated in sub-Himalayan plains.
  • There are over 1,000 different varieties of mangos.

Pretty interesting, huh? So if you ever land a coveted spot on Jeopardy and get those 2 questions right, make sure you send me a shout out (I also accept checks) 😉

Now let’s get to the health benefits of mangos, and then I’ll share one of my favorite, easy mango recipes.

Mango Health Benefits

1.  Prevents Cancer
Mangos contain the compounds quercetin, isoquercitrin, and other antioxidants that have been found to protect against colon, breast, leukemia and prostate cancers.

2.  Lowers Cholesterol
Mangos contain high levels of fiber, pectin and vitamin C which help lower serum cholesterol levels, specifically LDL or Low-Density Lipoprotein (aka, the “bad cholesterol”)

3.  Healthy Skin
Mangos can also be used topically on the skin to help exfoliate, clear pores and prevent pimples.

4.  Eye Health
One cup of sliced mangoes contains 25 percent of the daily value (DV%) of vitamin A, a key nutrient that promotes good eyesight.

5.  Body Alkalization
The tartaric acid, malic acid, and citric acid found in mango fruit helps the body maintain a healthy, alkaline state.

6. Good Sex
Ooh la, la! Mangos are an excellent source of vitamin E, and research has shown that getting healthy, balanced doses of vitamin E can help keep things active *wink* in the bedroom.

7. Improves Digestion
Mangos and other fruits like papayas contain enzymes that help digestion by breaking down protein. The fiber in mango also helps with digestion and promotes regularity.

8. Immune Health
Mangos contain an abundance of immune boosting vitamin C, vitamin A, as well as 25 different kinds of antioxidants and carotenoids.

And now that you’ve gotten a healthy dose of knowledge about mangos, let’s get to the good stuff- MANGO SALAD!

 

Spicy Mango Salad Recipe

Makes 2-3 servings

Ingredients

  • 2 medium firm, ripe mangos – peeled, seeded, and cut into cubes or thin slices
  • 1/3 cup small red onion, halved lengthwise and thinly sliced crosswise
  • 1 tablespoon chopped fresh cilantro
  • Salt and black pepper to taste
  • 1-1/2 teaspoons red pepper flakes to taste
  • 2 teaspoons fresh lemon juice
  • 1 tablespoon extra-virgin olive oil

Recipe Tip: Some people like to add more veggies to their mango salad. Below are a few optional ingredients that make nice, tasty additions to mango salad:

  • Chopped shallots
  • Diced tomato
  • Sliced red pepper

Directions

Place the mango cubes/slices into a serving bowl. In a separate bowl, whisk together the lime juice and olive oil. Season with red pepper flakes, cilantro, red pepper flakes, salt and pepper. Whisk briefly, then pour over the mangos. Stir to coat, then cover and refrigerate for about 30 minutes to blend the flavors before serving.

And that’s all folks! Hope you enjoy this easy recipe! Ever had spicy mango salad? − Doc

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