Take your tastebuds on a tropical journey with this Mango Orange Smoothie!
It’s no secret that I love mango. I could blend it in every smoothie. It’s one of the stars of our fool-proof Beginner’s Luck Smoothie. Our Mango Orange Smoothie swaps pineapple for an orange and coconut water for plain water. It might be hard to choose the favorite between both smoothies…
What Are The Health Benefits of Coconut Water?
Coconut water and coconut milk are two different things. The milk is extracted from the fibrous white “meat.” Coconut water is the sweet, nectar-like liquid from inside the coconut. Pick up a coconut and shake it – that’s the coconut water. It is typically produced from young, green coconuts when it’s at its sweetest. But if you buy a coconut at the grocery store, you can totally drill some holes in the shell and strain out the liquid inside.
Coconut water is a great way to help replenish lost electrolytes after exercising or spending time outside in the heat. I like using coconut water in my post-run green smoothies. During World War II, coconut water was even used in place of standard IV fluids to help prevent dehydration.
Coconut water is often referred to as “nature’s gatorade” because it is hydrating and high in potassium, sodium, and magnesium, electrolytes which can become depleted after intense exercise and perspiring. Those three minerals are essential for muscle and heart function. One 8 ounce serving also contains 5% RDV of calcium and 3% of DV of protein. Drinking coconut water can help prevent muscle cramping.
Plus coconut water tastes great. It’s naturally sweet and pairs nicely with tropical fruits. Choose an unsweetened coconut water that is free from unnecessary preservatives and additives.
The Importance of Vitamin A in a Healthy Diet
Orange fleshed fruits and vegetables are naturally high in beto carotene, the precursor to vitamin A (also known as retinol). Beta carotene makes up about 50% of the vitamin A essential for a healthy diet. Vitamin A helps keep skin, mucus membranes, the immune system, and eyes healthy.
One 1 cup serving of mango provides 35% the recommended amount of vitamin A, and 1 cup of raw spinach contains 56%.
How Much Vitamin C is Recommended Daily?
Vitamin C, also known as ascorbic acid, is a water-soluble vitamin. Every time you visit the restroom, you excrete any excess vitamin C your body hasn’t used. That’s why it’s important to eat food rich in vitamin C daily which not a hard task because loads of fruits, vegetables, and leafy greens are loaded with the big C.
The recommended amount of vitamin C for the average adult is 90 milligrams for men and 75 mg for women. Because it is excreted throughout the day, it’s hard to overdose on vitamin C, but large doses (especially from extra supplements) can cause stomach upset and diarrhea. The body simply cannot store more vitamin C than it can use.
Vitamin C is a powerful antioxidant which helps prevent cellular damage due to free radicals. Free radicals form as our bodies convert food into energy. The same antioxidant properties are also important for healthy skin. Those free radicals can cause damage and wrinkles. (So can too much sun – use sunscreen!) Studies also show evidence that vitamin C may lower the risk of certain cancers.
While vitamin C deficiencies are seemingly rare these days, it can cause problems such as scurvy. Those with certain chronic diseases, malabsorption disorders, smokers, and those without access to a variety foods are the most at risk for deficiency. (source)
Take advantage of Nature’s Farmacy by blending up plant-powered smoothies.Print
Coconut water is a great way to help replenish lost electrolytes post run. It’s often referred to as “nature’s gatorade” and pairs nicely with tropical fruits. This smoothie is also known as Mango Orange Madness.
- 1 cup fresh spinach
- 1/2 cup coconut water
- 1 orange
- 1/2 cup mango
- 1/2 banana
- Place spinach, coconut water and oranges in blender. Puree until smooth.
- Add remaining fruit and blend again.
Use at least one frozen fruit to make the smoothie cold or serve over ice.
- Serving Size: 16 ounces
Keywords: mango orange smoothie, mango, orange, green smoothie