In India, the mango is known as the “king of fruits.” The fruit, and its tree and leaves, are symbols of prosperity, good luck and love.

在印度，芒果被称为“水果之王”。这种水果及其树木和叶子都是繁荣、好运和爱情的象征。

There’s a lot to love nutritionally, too. Mangoes are rich in vitamin C and potassium. And they freeze well, making them a year-round smoothie staple.

营养方面，芒果也有很多让人喜爱的地方。芒果富含维生素C和钾。而且它们适合冷冻，可以作为一年四季制作奶昔的主打食材。

Here’s what to know about their health attributes, along with delicious recipes from New York Times Cooking.

以下是关于其健康属性须知的信息，以及来自《纽约时报》烹饪频道的美味食谱。

They’re high in sugar — but it’s not like eating a cookie.

它们含糖量很高，但跟曲奇仍然是两码事。

One half of a peeled mango contains about 23 grams of sugar, which is more than twice what you get in a typical store-bought chocolate chip cookie.

半个去皮芒果含有大约23克糖，是你在商店购买的普通巧克力碎饼干中所能摄入糖分的两倍多。

But the natural sugar in mangoes doesn’t spike your blood glucose the way the added sugar in cookies does, said Jessica Higgins, a dietitian in the Lifestyle Medicine program at NYC Health + Hospitals Woodhull. That’s because your body has to break down the beneficial fiber in a mango to access the fruit’s sugar. This takes time, which gives your body a chance to gradually process the glucose. In a cookie, she said, the refined sugar is immediately available, which is why it can cause a spike.

但纽约市健康与医院系统伍德霍尔医院生活方式医学项目的营养师杰西卡·希金斯说，芒果中的天然糖分不会像饼干中的添加糖那样让你的血糖飙升。这是因为你的身体必须分解芒果中有益的纤维才能吸收水果的糖分。这需要时间，给你的身体提供了一个逐渐处理葡萄糖的机会。她说，在曲奇中，精制糖是可以被立即吸收的，这就是它会引起血糖飙升的原因。

One half of a mango has around 10 percent of your daily fiber needs, said Stephanie Rogus, an assistant professor and extension nutrition specialist at Texas A&M University. Mangoes aren’t quite as high in fiber as fruits like apples or pears — in part because we typically don’t eat the fibrous mango skin — but they still cross the “good source of fiber” threshold, Dr. Rogus said.

德克萨斯农工大学助理教授、推广营养专家斯蒂芬妮·罗古斯说，半个芒果大约含有你每日所需纤维量的10%。芒果的纤维含量不像苹果或梨等水果那么高——部分原因是我们通常不吃纤维丰富的芒果皮——但它们仍然达到了“良好纤维来源”的标准，她说。

Beyond slowing down your digestion, the fiber in mangoes can help keep your blood cholesterol in check and support the good bacteria in your gut, said Maya Vadiveloo, a dietitian and associate professor of nutrition at the University of Rhode Island.

罗德岛大学营养学副教授、营养师玛雅·瓦迪维卢说，除了减缓你的消化速度，芒果中的纤维还可以帮助控制你的血胆固醇并支持肠道中的益生菌。

Their vitamin C levels are up there with citrus fruits.

它们的维生素C水平可以与柑橘类水果相媲美。

One half of a mango contains 61 milligrams of vitamin C, similar to what you’d get from one half of a navel orange or a grapefruit.

半个芒果含有61毫克维生素C，与你从半个脐橙或葡萄柚中摄入的量相当。

Beyond vitamin C’s well-known immune-boosting properties, it can also help your body absorb iron from plant-based foods, Dr. Vadiveloo said.

瓦迪维卢说，除了维生素C众所周知的免疫提升特性外，它还可以帮助你的身体从植物性食物中吸收铁质。

The iron in foods like leafy greens and beans isn’t as easily accessible as the iron you get from eating animal products, she said. Pairing these foods with vitamin C-rich foods like mango can help convert the iron into a more usable form.

她说，绿叶蔬菜和豆类等食物中的铁质不像吃动物产品时获得的铁质那样容易吸收。将这些食物与芒果等富含维生素C的食物搭配，可以帮助将铁质转化为更容易被利用的形式。

Their potassium could help lower your blood pressure.

它们含有的钾可能有助于降血压。

Bananas may be the most famous potassium-rich tropical fruit, but mangoes aren’t that far behind. One half of a mango contains 282 milligrams; a medium banana has 422.

香蕉可能是最著名的富含钾的热带水果，但芒果也并没有落后太多。半个芒果含有282毫克钾；一根中等大小的香蕉含有422毫克。

Potassium can help to counteract the heart disease risk that comes with consuming too much sodium, Ms. Higgins said. Excess sodium can cause your body to retain fluid, which can raise your blood pressure. Over time, high blood pressure can increase your risk for heart attacks and strokes. Potassium helps to balance your body’s fluid levels, she said, so it can help bring your blood pressure back down.

希金斯说，钾有助于抵消摄入过多钠带来的心脏病风险。过量的钠会导致你的身体滞留水分，从而升高你的血压。随着时间的推移，高血压会增加心梗和中风的风险。她说，钾有助于平衡身体的水分水平，因此它可以帮助把血压降下来。

What’s the best way to eat mango?

吃芒果最好的方法是什么？

Try it frozen.

尝试冷冻芒果。

If a ripe mango is nowhere to be found, Dr. Vadiveloo recommended buying frozen chunks. As long as the frozen kind doesn’t contain added sugar, it’s just as nutritious as fresh mango, she said.

如果找不到成熟的芒果，瓦迪维卢建议购买冷冻芒果块。她说，只要冷冻芒果不含添加糖，就和新鲜芒果一样有营养。

Don’t overdo it on the dried mango.

不要吃太多芒果干。

One-half cup of dried mango contains 255 calories and 53 grams of sugar — far more than the 50 calories and 11 grams of sugar you’d get from the same amount of fresh fruit.

半杯芒果干含有255卡路里热量和53克糖——远高于同等数量新鲜芒果所含的50卡路里热量和11克糖。

“When we take all the water out, we’re concentrating the sugars and the calorie-containing macronutrients,” Ms. Higgins said. “That’s a pretty big difference.”

“当我们脱掉水分时，实际上就是浓缩了糖分和含有卡路里的大量营养素，”希金斯女士说。“这是一个相当大的差异。”

To judge ripeness, use your thumb.

用拇指判断成熟度。

Ms. Higgins recommended using what she called the “press method” to select a perfectly ripe mango. When you gently press your thumb into the fruit, you should feel just a slight give.

希金斯女士建议使用她所谓的“按压法”来挑选完美成熟的芒果。当你用大拇指轻轻按压水果时，你应该能感觉到轻微的凹陷。

Here are some fresh ways to enjoy that perfect mango, from NYT Cooking.

以下是一些享用完美芒果的新鲜方式，来自《纽约时报》烹饪频道。

1. Mango With Chile-Lime Salt

1. 芒果配辣椒、青柠和盐

Christopher Simpson for The New York Times. Food Stylist: Simon Andrews. Prop Stylist: Paige Hicks.

In this take on a classic Mexican street-food snack, mango is sprinkled with a blend of ground chile, lime zest and salt to bring out its tang.