Mango is my favorite fruit in Thailand and fortunately available in abundance. I especially love the juicy sweet and sour taste. Across the street from my condo, in front of the 7-Eleven, there is a woman with a fresh fruit cart every evening. She peels a ripe mango for me and cuts it into pieces. All I have to do is eat it. Blessed!
Mangoes in Thailand are a real treat for both locals and visitors. Thailand is blessed with a climate ideal for growing mangoes, resulting in fruits that are exceptional in both taste and texture. The mangoes here range from extremely sweet and juicy to pleasantly sour, making them suitable for a wide range of culinary uses.
The mango plays a central role in Thai cuisine. One of the most beloved dishes is 'mango sticky rice', a combination of ripe mangoes with sweet, sticky rice, often topped with rich coconut milk. This simple, yet delicious combination is a classic and reflects the Thai approach to using fresh, local ingredients.
In addition to traditional dishes, mangoes in Thailand are also eaten fresh, made into juices, or even used as part of spicy salads. The versatility of the mango in Thai culture is a reflection of the creativity and innovation in their culinary traditions.
The mango is also prominent on the local markets. Here you will see the various varieties on display, each type having its own specific taste and season. Choosing the right mango for a particular dish or taste preference is an art in itself.
Types of mango in Thailand
There are several varieties of mangoes found in Thailand, each with unique flavor characteristics and textures. Here are some popular Thai mango varieties:
- Nam Dok Mai: This variety is known for its sweet and aromatic taste. The Nam Dok Mai mango is elongated and has a smooth, thin skin. The flesh is deep yellow, almost orange, with a silky texture and virtually no fiber.
- Ok Rong: The Ok Rong mango is known for its exceptionally sweet taste and strong aroma. This mango is usually large and has a rich, yellow color. The flesh is juicy and low in fiber, making it a favorite for fresh consumption.
- Keo Savoy: This mango has a lighter sweetness compared to the Nam Dok Mai and Ok Rong. The Keo Savoy is a bit smaller and has a greener skin, even when ripe. The taste is subtly sweet with a slight sourness, making it suitable for both fresh consumption and dishes such as green mango salads.
- Mahachanok: This species is known for its elongated shape and beautiful color transition from green to yellow-pink. The Mahachanok mango has a pleasantly sweet taste with a hint of sourness, which provides a nice balance. The flesh is firm but juicy with minimal fiber.
- bike: Also known as the 'green mango', the Rad mango is often eaten unripe. The taste is sour and refreshing, making it a popular choice for salads, dips and chutneys. In this form it offers a crispy texture and a fresh taste.
Each Thai mango variety has its own unique character and is used in various culinary applications, from fresh consumption to the preparation of desserts, salads and sauces. Their diversity in taste and texture makes mangoes a versatile and beloved fruit in Thai cuisine.
What are the health benefits of mango?
Mangoes are not only delicious, but also offer several health benefits. They are nutritious and rich in vitamins, minerals and antioxidants. Here are some of the top health benefits of mangoes:
- Rich in nutrients: Mangoes are an excellent source of vitamin C, which is essential for a healthy immune system, aids in iron absorption, and promotes healthy teeth and gums. They also contain vitamin A, which is important for vision and skin health.
- Promotes digestion: Mangoes contain enzymes that aid in the breakdown and digestion of proteins, and fiber that promotes digestion and bowel movements. This can help prevent constipation and promote a healthy digestive system.
- Heart health: The fiber, potassium and vitamins in mangoes support heart health. Regular consumption of mangoes can help regulate blood pressure and maintain healthy cholesterol levels.
- Supports the immune system: The richness of vitamin C and vitamin A in mangoes plays a crucial role in strengthening the immune system, making the body more resistant to infections and diseases.
- Eye health: Mangoes are rich in beta-carotene, which helps in the production of vitamin A. This is crucial for good eyesight and can prevent night blindness and dry eyes.
- Skin and hair: Vitamin A and Vitamin C are essential for maintaining healthy skin and hair. Vitamin C plays a role in the formation of collagen, a protein that helps skin and hair structure.
- Antioxidant effect: Mangoes contain antioxidants such as quercetin, fisetin, isoquercitrin, astragalin, bile acid and methyl gallat. These help protect the body against free radicals that can cause cell damage.
- Can help regulate blood sugar levels: Despite their natural sweetness, mangoes have a relatively low glycemic index, meaning they are less likely to raise blood sugar levels than other fruits.
- Anti-inflammatory effect: The compounds in mangoes, such as mangiferin, may have anti-inflammatory properties.
The health benefits of mangoes are supported by several scientific studies:
- A review study has highlighted the antioxidant, anti-inflammatory and anticancer properties of mangoes. This study highlights that mangoes, due to their versatile biochemical actions and health-promoting properties, should be included in everyone's diet.
- A study focusing on mango consumption in adults showed that people who eat mangoes have significantly higher daily intakes of dietary fiber, magnesium, potassium, folic acid, vitamin A, vitamin C and vitamin E. In addition, they had significantly lower intakes of added sugars and cholesterol, compared to non-consumers. This suggests that mango consumption is associated with better diet quality.
- Mangiferin, a polyphenolic antioxidant and a glucosyl xanthone in mangoes, exhibits strong antioxidant, anti-lipid peroxidation, immunomodulatory, cardiotonic, hypotensive, wound healing, antidegenerative and antidiabetic activities.
- A 12-week crossover study, in which participants consumed 100 kcal of mango or low-fat cookies daily, suggests that mango consumption may have positive effects on intestinal health. This in turn may provide potential health benefits for chronic diseases that merit further study.
- Mango polyphenols may beneficially modulate bacteria associated with the production of bioactive gallotannin metabolites, including Lactobacillus plantarum, resulting in intestinal health benefits. Several studies have investigated the prebiotic effects of mango polyphenols and dietary fiber, as well as their potential contribution to reducing intestinal inflammation.
These studies indicate that mangoes are not only nutritious, but also provide several potential health benefits, ranging from improved nutrition to possible protection against certain diseases.
It is important to emphasize that eating mangoes should be part of a balanced and varied diet. For people with certain health conditions, such as diabetes, it is advisable to consult with a health professional about the amount of mango that is appropriate for their diet.
About this blogger
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Known as Khun Peter (62), lives alternately in Apeldoorn and Pattaya. In a relationship with Kanchana for 14 years. Not yet retired, have my own company, something with insurance. Crazy about animals, especially dogs and music.
Enough hobbies, but unfortunately little time: writing for Thailandblog, fitness, health and nutrition, shooting sports, chatting with friends and some other oddities.
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