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Three Punches Of Calcium (K) and Folate (B-9)

Potassium and Folate are two most commonly under-consumed minerals. Which is a shame since Potassium is vital to healthy blood pressure, so you can handle a full day of peak adrenaline at Six Flags. Meanwhile Folate is required to convert carbs into energy. More folate = more oxygen and power to your workouts!
Don't know what to do with an entire papaya? Always biting into under-ripe mangoes? We've got some tried and true tips. If you’re looking for an extra spring to your step, check out these fruits that'll easily reach your Recommended Dietary Intake.

Everything Citrus

Oranges, grapefruit, lemons, limes, pomelo, kumquat, mandarin… Ah, the satisfaction of eating a peeled mandarin in a single bite! Or fresh-squeezed, ice-cold Valencia orange juice on a humid day… Slathering kumquat marmalade onto toast with a cup of coffee… Lemon-y vinaigrette on a salad… Frothy limeade on a warm day…  

Deliciousness aside, they contain loads of vitamin C and Folate! Remember how folate converts carbs into energy? Yep, that means improved metabolism.

 

Papayas

Papaya is a tropical fruit native to the Americas found all year long, though the sweetest are harvested from March through early summer. Up to 95% of papayas consumed in the US are imported from Mexico and can be found in most groceries when in season. They’re fully ripe when the skin is orange to red. Just make sure you scoop out the black seeds before consumption! 

One cup of this super fruit is packed with 13% of your Daily Value for Folate and meets all vitamin C needs. So chop this fruit up to throw in a fruit smoothie for a silky texture and freeze the rest for another day. Or instead of avocados in your salad, add a few slices of papaya for a change!

 

Mangoes

This king of fruits meets 67% of your Daily Value for vitaminC. As it ripens more vitamin A is produced. As the weather warms, try making mango lassi at home. This refreshing drink native to the Indian subcontinent requires two ingredients: mangoes and yogurt.

Native to southern Asia and intolerant of humidity, they were cross-bred to survive in tropical climates of the Philippines and Taiwan before spreading to other areas of the globe. Most mangoes found in the US today are grown in South America to meet global demands.

Here are mberry’s tips for slicing into a mango at the perfect time.

  • Palm-sized, hard, green mangoes ARE supposed to be crunchy.Sometimes they’re fibrous too. But if rock hard at purchase, place it with bananas and apples for 5 days for it to soften. It shouldn’t be so soft it bruises, but too hard it’ll taste tart.  
  • Bright yellow mangoes, including small ones you can hold a fist around, should be eaten once soft. They’re less fibrous and don’t get stuck in-between your teeth as much. When ripe, simply peel off the skin and eat with your bare hands! No need for slicing.
  • Mangoes red at the stem but green and yellow towards the end have firm flesh and more fibers. Definitely let it sit and ripen until the greens turn orange-yellow.

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