A smooth way to get your vitamins

Since seeing that extra pink line on the home pregnancy test, my diet has gone through a lot of changes. The first trimester made certain favorites — broccoli, Brussels sprouts, cherry tomatoes — suddenly unpalatable. Ironic, of course, that nature has rigged it so that when you most need nutrients, you can’t even stand the sight of them.

But a little bit of research uncovered some delicious alternatives.

It turns out that many of the nutrients we’re used to getting off the salad bar can be found in fruits that go down much easier. Orange and yellow fruits, in particular, pack a nutritional wallop.

I ate a lot of dried apricots in those first few months before mangos began to make an appearance in the grocery store. Mangos became a staple in my second trimester.

Mangos are very high in vitamin C, with one piece of fruit yielding 76 percent of the recommended daily value. Vitamin C is an important nutrient during pregnancy as it acts as a glue to hold new cells together.

Mangos also offer a significant amount of vitamins A and E. In smaller amounts, they deliver vitamin B6, copper, potassium, calcium and other minerals, as well as 3 grams of fiber per piece.

Though an excellent source of nutrients for pregnant women, those on a calorie-restricted diet might want to limit their intake to one or two mangos a week. A medium-sized mango packs 107 calories, so they can derail a diet if you’re not careful.

Mangos are great all on their own, though they may take some patience. Wait until the fruit loses most of its green and turns a nice mixture of red and orange and yields to the touch. Under-ripe mangos are edible, but not nearly as sweet.

Mangos also blend well with other fruits. Try them in a smoothie and reap the benefits of a variety of fruits.

Mango smoothie

Serves 1

1/2 cup plain yogurt (non-fat if you’re watching calories)

1/4 cup sliced strawberries

1/4 cup mango, cut into cubes

1/4 cup orange juice

ice cubes to taste

Blend all ingredients in a food processor until smooth. Try different combinations of fruit to keep the recipe fresh. I like pineapple and blueberries, but one recipe I came across even throws in a couple handfuls of raw spinach.