Fruits High In Calcium (K) and Folate (B-9)
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.
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.
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 the season is right.
The Maradol papaya is easily a foot long and fully ripe when the skin turns orange but are less sweet than Hawaiian papayas. You'll know a Hawaiian papaya is ready when the bright green skin turns yellow. Make sure you scoop out the black seeds and slice off the peel 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 replace avocados in your salad with a few slices of papaya for a change!
This king of fruits meets 67% of your Daily Value for Vitamin C. As it ripens, more vitamin A is produced. When 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.
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.