Mango is a vibrant and juicy fruit packed with essential vitamins, minerals and antioxidants. From boosting immunity to promoting digestion, mango offers a wide array of benefits that make it a must-have in any diet.
Health Benefits
Rich in Nutrients: Mango is an excellent source of vitamins A, C and E, as well as essential minerals such as potassium and magnesium. It also provides fiber, which aids digestion and promotes gut health.Boosts Immunity: With its high vitamin C content, mango helps strengthen the body against infections and illnesses.
Supports Eye Health: Mango contains beta-carotene, which converts into vitamin A in the body. This nutrient is essential for good vision and helps prevent eye disorders, such as night blindness and macular degeneration.
Aids Digestion: The fiber and digestive enzymes in mango, such as amylases, help break down food and promote smooth digestion, reducing constipation and bloating.
Promotes Heart Health: Mango is rich in potassium and magnesium, which help regulate blood pressure and support heart function. Its high fiber content also helps lower cholesterol levels.
Enhances Skin Health: Packed with antioxidants and vitamin E, mango helps maintain healthy, glowing skin by reducing oxidative stress and promoting collagen production.
Helps Maintain Healthy Weight: Mango is low in calories and high in fiber, which promotes satiety and helps prevent overeating.
Regulates Blood Sugar: While mango contains natural sugars, it has a low glycemic index, so it does not cause rapid spikes in blood sugar. The fiber in mango also helps regulate blood glucose levels.
Supports Brain Health: Mango contains vitamin B6, which is essential for brain function and cognitive development. It also helps reduce stress and improve mood by supporting neurotransmitter production.
Fights Inflammation: The polyphenols and antioxidants in mango, such as quercetin and mangiferin, have anti-inflammatory properties that help combat chronic diseases and reduce inflammation in the body.
Salmon with Mango Salsa and Mango Coconut Rice
Ingredients
Fish
- 4 6 oz salmon filets
- Salt and pepper
Salsa
- 2 medium-sized mango, semi-ripe
- 1 large red onion
- 1 medium red bell pepper
- ¼ c cilantro
- 2 jalapenos
- 1 lime
- 1 T olive oil
Rice
- 1 ½ c rice (basmati or other long-grain rice)
- 1 ½ c water
- 1 c coconut milk, full fat
- 1 ¾ tsp salt
- 1 c mango, finely diced
- Basil, chiffonade (optional)
Directions
1. Rub each piece of salmon with salt and pepper. Heat the grill pan over medium-high heat. Once hot, lower heat to medium. Place salmon filets on the grill and cook about 5 minutes on each side. Salmon is done when it flakes easily with a fork.
2. Using a peeler or knife, peel the skin off the mango. Hold the mango in one hand. With a knife in the other hand, cut through the flesh to the pit, horizontally then vertically, to create cubes. Thinly slice along the pit to separate the cubes from the pit. Transfer mango cubes to a large bowl.
3. Chop red onion, bell pepper, cilantro and jalapenos. Add to the mango. Squeeze the juice from the lime into the bowl. Add olive oil and season with salt and pepper.
4. Toss ingredients together to combine.
5. Prepare rice by adding it to a fine mesh strainer and rinse under cool running water for 1 to 2 minutes, or until water runs clear. Let drain and dry completely.
6. Pour water and coconut milk into a medium-sized pot and bring to a boil. Then add salt and rinsed/ drained rice.
7. Bring ingredients back to a boil and reduce heat to low. Cover and simmer for 20 to 25 minutes. Check on rice after 20 minutes.
8. Once cooked, turn off heat and stir in diced mango.
9. Place mango coconut rice with a sprinkle of basil chiffonade, if desired, on a serving dish or plate.
10. Place pan-grilled salmon on a serving dish or plate and top with mango salsa.
Serves four: Nutrition per serving – calories: 260; carbohydrates: 42g; protein: 4g; fat: 8g; saturated fat: 7g; sodium: 568mg; fiber: 1g; sugar: 4g
Leave a comment