With spring and summer just around the corner, who doesn’t like a cool refreshing beverage that tastes great?
As a bonus, a great-tasting beverage that is healthy as well is just an awesome bonus.
Mango is loaded with nutrients like potassium and beta-carotene, but like all fruit, it is high in sugar. The fiber content helps a bit to blunt the impact of sugar but this is a higher carb beverage.
One cup diced mango has about:
- 107 calories
- 28 g carb
- 3 g fiber
- 25 g net carb
- 24 g sugar
- 45 mg vitamin C
- 15 mcg or 25,000 IU of beta carotene
- The equivalent of 1260 IU of vitamin A (from conversion from beta carotene)
- 23 mcg folate
- 17 mg calcium
- 257 mg potassium
This mineral is needed to maintain optimal blood pressure. Getting enough potassium is more important than reducing sodium when it comes to blood pressure.
Especially because only 20% or so of the population is sodium-sensitive meaning that 1 in 5 will get some benefit from lowering their sodium intake. Regardless, getting more potassium, and therefore improving the potassium to sodium ratio is more effective to lower blood pressure.
The orange pigment that makes carrots, peaches, apricots, cantaloupe, pumpkin and winter squash orange also makes mangoes orange.
Beta carotene, as far as the best research goes, appears to reduce the risk for chronic disease by acting as an antioxidant protecting important structures from damage.
Higher intakes, higher blood levels, and higher amounts found in adipose (fat) biopsies are associated with a reduced risk of cancer and more. Because beta carotene is fat-soluble, some is stored in your fat cells, a biopsy indicates chronic consumption which offers more confidence in that longer term consumption is protective.
There’s no getting around it, fruit juice is high in sugar so it needs to be considered depending on your health goals and needs.
One cup (250 ml) of unsweetened pineapple juice has:
- 132 calories
- 32 g carbs
- 25 g sugars
- 1 g protein
- 45 mcg folate
- 25 mg vitamin C
- 30 mg magnesium
- 325 mg potassium
Serve as a virgin cocktail before dinner or enjoy this refreshing drink any time of the day. Given the total number of calories and sugar, this recipe might best serve 2 or 3 smaller servings.
Packed with anti-inflammatory compounds, vitamin C and potassium, this smoothie does a body good; just one of the many amazing recipes from my book 175 Best Superfood Blender Recipes Using Your NutriBullet.
Sparkling Pineapple Mango Refresher
- 1 lime
- 1 cup 250 ml frozen mango chunks
- 5 ice cubes
- 1 cup unsweetened pineapple juice
- Sparkling water
Use Tall Cup
Using a paring knife, cut 2 to 4 thin strips of zest from the lime. Set aside (discard the remaining zest or reserve for another use).
Squeeze lime juice into the tall cup and add mango, ice cubes and pineapple juice. Twist the extractor blade onto the cup to seal. Blend for 45 seconds or until smooth.
Pour into individual glasses and top with sparkling water. Garnish with lime peel.
OPTIONAL NUTRITION BOOST
- 1-1/2 tsp acai powder after the mango Tip
- Pour smoothie into ice pop molds and freeze until solid.
- You can grate zest from the remaining lime peel for later use before juicing. Place measured amounts of the zest in ice cube trays, cover with water and freeze until solid and for up to 3 months.
175 Best Superfood Blender Recipes Using Your NutriBullet will be available in Chapters and Indigo in Canada, and Barnes & Noble in the US, and will be available in Costco Canada too. Of course you can also order it on Amazon.ca or Amazon.com today!!