KIWI AND MANGO – THE OTHER SUMMER FRUITS, by Marilyn Dunston
Want something different to add to your summer fruit fare this year? Try kiwi and mango.
Kiwis are small fruits, typically with a fuzzy brown skin, green flesh and black seeds.
Although the skin is edible, many people just eat the sweet and tart fruit inside. There are many ways to enjoy this nutritious, versatile fruit but the simplest way is to eat them fresh, or cut in slices. They also combine beautifully with strawberries, bananas and pineapple in fruit salads, or as a great yogurt toppers. They add a lush touch to salads, salsas or grilled seafood. They can even be used in main dishes to help tenderize meat.
A medium kiwi without the skin contains only 42 calories and no fat. When it comes to foods that can help you reach and maintain a healthy weight, kiwi is a star. Also, the little black edible kiwi seeds are responsible for the generous dose of insoluble fiber in every fruit, making it a natural laxative to help with cleansing your system.
Kiwis also promote healthy digestion, since they are rich in a protein-dissolving enzyme called actinidin. They are very hydrating, making them filling for the few calories they contain. Consuming two or three kiwi per day may lower your triglycerides, as well as reduce your risk for plaque buildup in arteries.
Covered in an inedible skin, mangoes are an oval-shaped fruit with a bright yellow-orange flesh rich in beta-carotene.
When selecting a mango, size and color do not necessarily indicate ripeness. For example, the Keitt mango is large and mostly green in color, while the Tommy Atkins is smaller and turns to bright hues of yellow and red as it ripens. Instead, pick up each fruit and feel it. Heavy weight indicates juiciness. Press your finger into the flesh to test for a slight yield, this indicates ripeness. Your sense of smell also comes in handy. A strong floral aroma should be your pick, but watch out for any odors indicating that the fruit has fermented.
Mango can be enjoyed fresh, or cooked in various ways; they add sweetness and complexity to many dishes. Fresh mango makes an exotic addition to fruit salad, especially when paired with coconut, pineapples and bananas. Add fresh mango to your breakfast shake or smoothie, or simmer it with sugar, vinegar, onions, garlic, raisins, apples and spices for a great mango chutney.
The rich yellow color of the flesh indicates that it is rich in beta-carotene, a type of carotenoid that acts as a natural food pigment and can be converted into vitamin A within the body. Beta-carotenes also a natural disease-fighter. As a powerful antioxidant fighting free radical damage mangoes may play a role in cancer and heart disease prevention
Mangoes are low in calories and contain healthful amounts of fiber, vitamins and minerals. One mango is 135 calories and contains 3.7 grams of dietary fiber. Mango fruit also has vitamins A, B-1, B-2, B-3, B-6, B-9, C, E and K and a range of essential minerals, including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc.
So, this summer, try the delightfully exotic, delicious and healthy kiwi and mango fruits.
They offer valuable amino acids, arginine and glutamate. Arginine is an essential amino acid, something crucial for your body. Arginine contributes towards a healthy immune system, stimulating muscle growth and fat metabolism, promoting healthy blood flow to your heart and arteries, and helping to prevent blood clotting. Glutamate, though not an essential amino acid, is important as it provides fuel for the brain and helps promote clear thinking, as well as support prostate health. Another interesting and amazing fact is that kiwi has more vitamin C than oranges and more potassium than bananas. J
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