mangosI’ve started seeing more mangos coming in to the local markets. As a kid we didn’t have access to mangos like we do now and I must admit, it was a slow transition for me. I was intimidated by this unknown produce. I tried having my first mango on a Mexico Mission Trip as an older teen and was still not convinced. However, now I am mango committed, they are delicious and good for you. Mangos are an incredible fruit loaded with medicinal properties to help with many levels of your health, low in calories, packed with vitamins C, A, B6 and K.

Health Benefits:

  • 1 Cup Contains 100% of your Daily Vitamin C
  • Loaded with Immune Boosting Properties and Vitamins
  • Contains Vitamin A and the antioxidant, zeaxanthin (often found in eye vitamins) helps support eye health and may decrease macular degeneration with aging, a condition associated with vision loss.
  • May aid in reducing stress
  • Acts as a Digestive Aid
  • Supports bone, hair and skin growth

Researchers suggest that mangos may help with other conditions such as diabetes, heart disease, and colon, breast and prostate cancer.

This tropical fruit can be eaten fresh, frozen, blended, grilled or baked. Mangos have a yellow-golden tone when ripe, sometimes with patches of green or red and should give slightly when squeezed. Mangos take a small amount of thought before cutting due to their unusual shaped seed and the skin should not be eaten due to the possible allergic reaction from chemicals in the skin.

Also, there are hundreds of different varieties of mangos worldwide. Eleven of those are common in the world and six that are normally found in the U.S. With so many varieties available, mango growing seasons last from January thru December, so eat up all year long.

Mangos go well in parfaits, salads, drinks, pancakes, eaten fresh as a sweet low calorie dessert or eat some with breakfast

How to Cut and Prepare Mangos

Photo Courtesy Women’s Health August 2015

Grilled Pork Mango Kabobs 

  • 3/4 cup freshly squeezed orange juice
  • 2 Tbsp brown sugar
  • 1 tsp chili powder
  • 1/4 tsp kosher salt
  • 1/4 tsp ground black pepper
  • 1 Tbsp canola oil or extra virgin olive oil
  • 1 lb pork tenderloin, cut into 1-inch cubes
  • 1 1/2 mangoes, peeled and cut into 1-inch cubes
  • 1/4 cup loosely chopped cilantro


  1. Mix together orange juice, brown sugar, chili powder, salt, and pepper. Add canola oil and mix well.
  2. Place pork in a large zip-top bag with marinade. Seal and refrigerate for 2 to 6 hours.
  3. Thread alternating pieces of pork and mango on four 12-inch metal skewers, brushing with remaining marinade.
  4. Grill over medium-high heat for 6 to 8 minutes, turning halfway through. Remove from grill and top with chopped cilantro.

Makes 4 servings. Per serving: 250 cal, 4 g fat (1 g sat), 29 g carbs, 26 g sugar, 100 mg sodium, 3 g fiber, 25 g protein 

Hospitality Dietitian | Mindy Diller, MS, RDN, LD |


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