Ataulfo Mango is in a mango class all its own. The reason is fantastic flavor and string-less flesh that is yellow when ripe. Eat out of hand, in salads, as a chutney, juiced or blended – the uses go on and on.
Although generally smaller than other mangoe varieties, the meat portion is quite large for its size, and the string-less interior melts in your mouth.
The Ataulfo Mango is a member of the drupe family, a type of plant food in which an outer fleshy part surrounds a shell (what we sometimes call a pit) with a seed inside. Olives, dates and coconuts are also types of drupes.
There are many different kinds of mangoes that range in color, shape, flavor and seed size. While the skin color of mangoes can vary from green to red, yellow or orange, the inner flesh of the mango is mostly a golden yellow. They have a sweet and creamy taste and contain over 20 vitamins and minerals.
Most widely consumed fruit in the world
Mangoes have been named the most widely consumed fruit in the world. Some of the possible health benefits of consuming mangoe include a decreased risk of macular degeneration, a decreased risk of colon cancer, improvement in digestion and bone health and even benefits for the skin and hair.
Just The Right Size
Ataulfo Mangoes Healthy Benefits
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Many studies have suggested that increasing consumption of plant foods like mangoes decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.
Age-related macular degeneration
The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration.
A higher intake of all fruits (3 or more servings per day) has also been shown to decrease risk of and progression of age-related macular degeneration.
The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, found in mangoes, papaya, apricots, broccoli, cantaloupe,pumpkin and carrots.
Diets rich in beta-carotene may also play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health’s Department of Nutrition and has been shown to have an inverse association with the development of colon cancer in the Japanese population.
In a study conducted by Texas AgriLife Research food scientists who tested mango polyphenol extracts in vitro on colon, breast, lung, leukemia and prostate cancers, mangoes were shown to have some impact on all cancers tested but were most effective with breast and colon cancers.
The researchers are hoping to do a small clinical trial with individuals who have increased inflammation in their intestines with a higher risk for cancer for further proof for the efficacy of using mangoes in cancer prevention or treatment.
Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption can be achieved by eating a proper intake of fruits and vegetables, and is important for improving calcium absorption essential for optimal bone health.
Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of mango provides about 3 grams of fiber.
The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams for men.
Mangoes, because of their fiber and water content, help to prevent constipation and promote regularity and a healthy digestive tract.
The fiber, potassium and vitamin content in mangoes all help to ward off heart disease. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease.
Eat Mango During Pregnancy
Skin and Hair
Mangoes also great for your hair because they contain vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
Adequate intake of vitamin C, which 1-cup of mango per day can provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair.
Nutritional breakdown of mangoes
One cup of diced mango contains 100 calories, 1 gram protein, 0.5 grams fat, 25 grams of carbohydrate (23 grams of sugar and 3 grams of fiber), 100% of the daily need for vitamin C, 35% for vitamin A, 20% of folate, 10% of vitamin B-6 and 8% of vitamin K and potassium.
How to peel a mangoe :
This might sound silly but Lulu’s aunt was intrigued at how I peel a mango neatly without getting the pulp all mashed and mushy.
Using a sharp knife, trim the end. Peel one side while holding the fruit with the other end. Delicately cut the first lobe, leaving it on the stone of the fruit and make criss-cross cuts, creating the cubes of fruit. Transfer the diced fruit to a bowl. Flip the fruit and repeat the same procedure on the other side. Do not apply any pressure to the flesh with your fingers to prevent the fruit from bruising; that way the pulp won’t be mashed up or damaged.
Drizzle with lime juice.
In a serving bowl, combine the rest of the ingredients. Drizzle with spicy salad dressing. Toss to combine. Adjust seasoning if needed.
Let sit for about 5-10 minutes before serving to let all the flavors blend together. Serve at room temperature.
Form rounds of bread and top with the exotic salsa. Serve immediately.
How to choose Ataulfo mangoes?
Ataulfo mangoes are small, flat and oblong shaped. When picking mangoes at the store, choose those with deep golden color and small wrinkles. Bring the fruit close to your nose; it should smell fragrant. Gently squeeze the mango, it should feel soft but not mushy to the touch.
If the skin is still greenish yellow, you might want to let it ripen a few days in a paper bag at room temperature before consuming it to get the peak of balanced sweetness and hint of spiciness.
Mango Salsa Appetizers recipe
Flatbreads are great because you can load them up with whichever ingredients you like. They’re also very versatile and can be served as a main course or cut up into bite size appetizers.
Since I recently purchased a molcajete, the typical, hand-carved Mexican mortar and pestle made from natural volcanic stone, I decided to put a Mexican twist on my flatbread. I gathered diced Ataulfo mangoes, green apples, jalapeños, red onions, Persian cucumbers, lime juice and tomatoes.
Yields: 1 pint
- 2 ripe ataulfo mangoes
1 Persian cucumber, peeled and diced
1 tomato, diced
juice of 2 limes
1 tablespoon curly parsley leaves (or cilantro), chopped
1 jalapeño pepper, seeded and chopped
- ½ Granny Smith apple, peeled, cored and diced
- ½ red onion, finely chopped
1 teaspoon Tabasco sauce
1 teaspoon Dijon mustard
½ teaspoon freshly grated ginger
2 teaspoons raw sugar
5 tablespoons extra virgin olive oil
1 package lavash bread
- ½ teaspoon salt
For the spicy salad dressing: In a small bowl, combine the sugar, the juice of 1 lime, mustard, Tabasco sauce and ginger. Adjust seasoning with salt. Set aside.