Research has found that a diet rich in fruit and vegetables may provide protection against cardiovascular disease, several cancers and other chronic diseases. Several of the micronutrients associated with diets high in fruit and vegetables, such as vitamin C, have also been shown to support immune function.
Mangos, which are bursting with antioxidants and more than 20 different vitamins and minerals, including vitamin C and vitamin B6, can help support immune function as part of a healthy diet.
A diet poor in nutrients can reduce immunity and your body’s ability to fight off illness, mixing up some of those go-to comfort foods when you’re not feeling well and replacing them with healthier options can be both comforting and nutritious.
Since mangos are a superfruit, try switching out that bowl of chicken noodle soup for a bowl of Gingered Mango Soup, or soothe that sore throat with a Tropical Mango Sorbet instead of that big scoop of ice cream.
Find more healthful comfort food recipes and other ways to help boost your immunity at Mango.org.
Gingered Mango SoupServes 4
Preparation Time: 15 minutes
Cook Time: 1 hour chill time
- 4 ripe mangos, peeled and pitted
- 1 tablespoon chopped fresh ginger (or to taste)
- 3 cups coconut milk
- 2 tablespoons fresh lime juice
- 1/4 cup water
- 4 tablespoons plain yogurt
- 4 tablespoons mangos, peeled, pitted and finely chopped
- 4 tablespoons finely chopped peeled and seeded cucumber
- finely grated lime zest
- In a blender or food processor, puree mangos and ginger. Stir in coconut milk and lime juice; cover and chill for at least 1 hour for flavors to blend.
- Stir in water and incorporate until smooth. Spoon into 4 shallow bowls and top each with spoonful of yogurt, stirring once to swirl.
- Sprinkle with mango and cucumber and grate lime zest over top.
Tropical Mango SorbetServes 8
- 3 ripe mangos, peeled, pitted and cubed (makes 2 cups of puree)
- 2 tablespoons sugar
- 2 tablespoons lime juice (juice from 1 medium lime)
- 1/4 teaspoon coconut extract
- 1 cup chilled pineapple juice
- lime peel or small lime wedge
- In blender or food processor, puree mangos, sugar, lime juice and extract until smooth.
- Transfer to ice cream maker bowl and stir in pineapple juice; freeze according to manufacturer's instructions.
- Cover and place in freezer for at least 1 hour or up to 1 week.
- Garnish with twists of lime peel or small lime wedges.
SOURCE: National Mango Board