Taste of the tropics…

With loads of colour, flavour and nutrition by the cheekful, there are plenty of reasons to love mangoes this summer.

Nothing says ‘summer’ more than a bowl teeming with vibrant orange mangoes. Luckily, they don’t just taste delicious – these juicy tropical fruits are brimming with valuable nutrition. Mangoes get their bright orange colour from the powerful antioxidant betacarotene, which is converted to vitamin A in the body and supports eye health. Betacarotene is also protective against cancer, as it can hinder the development of a tumor in its early stages. What’s more, mangoes contain lutein and zeaxanthin, other carotenoids that are important for healthy eyes.

Contrary to what most people think, mangoes aren’t actually that high in kilojoules – in fact, at just 540 kJ (130 calories) per small mango they’re a great way to satisfy your sweet tooth. On top of their antioxidant content, a small mango provides you with more than a whole day’s worth of immunityboosting vitamin C and a dose of potassium for heart and muscle function.

Perfect pick

To make the most of the mango season, choose mangoes that have a beautiful, tropical fragrance. Store them out of the sun at room temperature to ripen, or in the fridge once they’re ready to eat (you’ll know your mango is ripe if it gives slightly when gently squeezed).

They’re perfect to enjoy on their own – but why not share the mango love? Here are three tasty ways to incorporate mangoes into meals: • Mix mango with capsicum, avocado and lime juice for a tasty salsa to have with fish.

• Blitz mango with banana and freeze for a super-easy and healthy alternative to gelato.

• Pair fresh mango with chicken, chilli and fresh herbs for a fiery summer salad.