For centuries, these tropical tree fruits have been enjoyed for their sweet, bright flavor. More recently, research has uncovered added benefits in the form of key nutrients that help people fight disease, maintain a healthy weight, and even ward off some signs of aging.

While at one time considered exotic, mango fruit is now available in most supermarkets and is a common ingredient in many dishes, owing to its popular flavor and versatility — it's delicious sliced, chopped, pureed, juiced, and even roasted. Here is everything you need to know about mangoes, including their nutrition content and health benefits, plus more ways to enjoy eating them.

Research on mangoes has revealed that they may offer a number of nutritional perks, including:

Clearly, mangoes can be part of a balanced diet and help you maintain good health. But they’re not a cure-all and won’t magically fix or prevent disease, and they can’t make up for an otherwise unhealthy diet.

Possibly. Fruit, including mangoes, contains a lot of water and soluble fiber, Ali says. “Both help fill you up so you aren’t hungry, which is great for helping with weight control,” she says. If you’re full because you’ve eaten low-calorie, nutritious fruit, you’re less likely to binge on, say, high-calorie processed snacks.

It’s also important to consider portion size. A serving is roughly half of a mango, so if you stick to that amount, you will be able to better keep sugar and calories in check.

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Mangoes are a good source of fiber and antioxidants, including vitamin C, which means they support a healthy immune system and may fight chronic and inflammatory diseases. They also contain nutrients that support eye and skin health and are a good part of an overall healthy diet.

No one food can cut belly fat, says Natalie Allen, RD, a clinical assistant professor of biomedical sciences at Missouri State University in Springfield. But mangoes can help you lose weight by cutting calories and adding filling fiber to your diet, she says — the fruit is a healthy way to “satisfy a sweet craving.”

Many experts say yes. Ali points out that mangoes are a nutrient-dense fruit with more than 20 different vitamins and minerals, antioxidants, and fiber. They pack a strong dose of vitamin C, plus generous servings of folate, copper, and vitamin A, she says.

While there are hundreds of kinds of mangoes, only a few are typically encountered in supermarkets. The most common is a variety called the Tommy Atkins, which has red, gold, and green skin and is available year-round, according to the Mango Board. You may also encounter the slimmer, smaller honey or Ataulfo mango, or the Alphonse, which is used in a lot of Indian cuisine.

Yes. “Eating mangoes is a great option at any time,” Allen says. “There’s no ‘best time’ to eat a mango.” In fact, the vitamin B6 they contain may help with serotonin production, which can help you feel relaxed and drowsy.

Mangoes can be found at the grocery store year-round.

Choose mangoes that have a nice balance between firmness and softness, Allen says. Ripe mangoes look more yellow and reddish; if you buy ripe ones, put them in the refrigerator. If you choose unripe ones, leave them at room temperature.

To extend the shelf life of ripe mangoes, consider freezing them, she suggests. Dice some up and put them in a ziplock bag, and you’ll have a supply at the ready when you’re making smoothies.

Slicing the fruit can be difficult, Stefanow says. That’s because of the wide, flat pit in the middle. “You’ll want to use the pit as a guide to slide your knife across the fruit,” she suggests. There are online tutorials that show how to slice mangoes properly.

You can enjoy mango by itself as a sweet snack, but its tropical flavor pairs well with a lot of other foods, too. Slice it and add it to smoothies, salsas, yogurt, or desserts. Mango can also be good for savory dishes, and you can grill it to caramelize its natural sugars.

Stefanow suggests a tropical fruit salad: Mix diced mangoes, pineapples, and kiwis with lemon and lime juice, and top with grated ginger.

You can also toss the fruit into your favorite salad or pair it with peppers in a traditional mango chicken dish. Sauté diced chicken with bell peppers, soy sauce, ginger, and garlic, and stir in diced mango, Stefanow recommends.

Like many other fruits, mango also makes a tasty (and nutritious) dessert. Try preparing mango sorbet or pudding, for example.

There are lots of fun, tasty ways to enjoy mangoes as a main dish or on the side. Here are five great recipes to try.

Some people worry about mangoes’ sugar content: 1 mango contains 46 grams. But “natural sugar from fruits like a mango isn’t a big concern,” Allen says, especially given that its fiber reduces the impact on blood sugar. “While vegetables are lower in calories and sugar, fruits offer a tasty, sweet option, while still being healthy.”

You’ll have the best luck growing your own mango tree if you live in an area where the temperature doesn’t drop below 40 degrees Fahrenheit. Those who live in tropical to subtropical climates should plant their new mango trees in late winter to early spring, in a spot that’s protected from the cold. It should begin fruit production in three years.

Mangoes are a nutritious tropical fruit that are low in calories, a good source of vitamin A and fiber, and an excellent source of vitamin C.

Blend your mango into a smoothie, or enjoy it raw, grilled, or as a sauce or dressing. The fruit is versatile and can be used in many recipes.

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