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You can't go wrong with these fruits in your meals, try and sneak some into your recipes and really spice up your meals.

Fruits: Nature’s Sweet Treat

Fruits and vegetables are high in vitamin C & A, as well as other antioxidants and a variety of minerals. Including them in your daily routine will be key to providing your body with the ability to defend against infections and disease.

While fruits and vegetables are insanely high in fiber, they are also impressively low in calories. This means you will reach “food baby” status (i.e. you’ll be full) before you eat more calories than your body needs. The fiber combined with the noteworthy vitamins and mineral profile result in side effects that include prevention or reversal of:

  • Type 2 diabetes

  • Cardiovascular disease (heart attack, stroke, hypertension)

  • Gastrointestinal issues (Crohn’s, ulcerative colitis, diverticulitis/losis)

  • Unintentional weight gain

There are several fruits and vegetables that are almost always found in your local grocery store, but sadly do not get as much press as more common options. Below are three examples of flavorful, easy to prepare and eat produce that happen to be jammed-full of health promoting nutrients.


Need To Know: Nutrition

Vitamin C:1 cup mango = 100% daily requirement, which improves immune healthVitamin A:Supports eye health, immune function, reproduction, and cell growth involved in the formation and maintenance of heart, lungs, & kidneysFolate:Plays a role in production of red blood cells, & helps prevent neural tube defects in uteroVitamin B6:Promotes healthy skin, improves cognitive function, necessary for protein/carbohydrate/lipid metabolism, and immune functionCopper:Necessary for formation of red blood cells, healthy bones, blood vessels, nerves, and immune function, also contributes to iron absorption

Picking & Storing

  • The Mango has two seasons- one in the spring/summer and one in the fall/winter providing a year-round supply.

  • When picking mangoes, squeeze the mango gently. A ripe mango will give slightly, like a peach or avocado.

  • Keep unripe mangoes at room temperature. Do not refrigerate mangoes before they are ripe. Mangoes will continue to ripen at room temperature, becoming sweeter and softer over several days.

  • To speed ripening, place mango in a paper bag at room temperature. Once ripe, mangoes should be moved to the refrigerator, which will slow down the ripening process. Whole, ripe mangoes may be stored for up to 5 days in the refrigerator.

  • Mangoes can be peeled, cubed and placed in an airtight container in the fridge for several days or in the freezer for up to 6 months.


  1. Place the mango such that the stem is on top.

  2. Place a knife about ¼ inch from the midline and slice downwards.

  3. Repeat on the other side.

  4. Run a spoon just beneath the flesh to to scoop out the mango

  5. Cut into cubes and enjoy!