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Fruit Salad Magic

Turn fruit into a salad, and watch it disappear.
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WebMD Weight Loss Clinic - Expert Column

Even if you aren't crazy about fruit, who can resist the array of colors, textures, and flavors a fruit salad offers? If you've got fruit sitting in a bowl or in your refrigerator, take five minutes to transform it into fruit salad. It's like magic -- your family and visitors will suddenly find the fruit irresistible, and it will disappear before your eyes.

Some fruit salads do taste better than others, however. Picture a salad made with canned peaches, apricots, and mandarin oranges -- all of which have similar colors and textures. Then imagine a salad made with crisp, tart apples; firm red grapes or blueberries; strawberry halves; and sliced banana or mango. This salad presents an assortment of colors and textures -- and is thus much more appealing.

Here are a few other things to keep in mind when creating fruit salad magic:

The Most Nutritious Fruits for Your Salad

Fruit gives us all sorts of nutrients, from minerals like potassium to antioxidant vitamins like vitamin A and C, not to mention hundreds of phytochemicals. To narrow down the playing field, here are some of the top fruit sources of three powerful vitamins.

Vitamin A (think yellow/orange fruits):

  • Mango, 1 = 805 retinol equivalents (RE)
  • Cantaloupe cubes, 1 cup = 561 RE
  • Apricots, 2 = 183 RE
  • Watermelon cubes, 1 cup = 56 RE
  • Peach, 1 medium = 53 RE
  • Papaya cubes, 1 cup = 39 RE
  • Orange segments, 1 cup = 37 RE

Vitamin C (think orange and red fruits):

  • Orange segments, 1 cup = 96 milligrams (mg)
  • Papaya cubes, 1 cup = 86 mg
  • Strawberry halves, 1 cup = 86 mg
  • Kiwifruit, 1 = 74 mg
  • Cantaloupe cubes, 1 cup = 68 mg
  • Mango, 1 = 57 mg
  • Pink/red grapefruit, half = 46 mg
  • Raspberries, 1 cup = 30 mg
  • Blackberries, 1 cup = 30 mg

Folic acid (think orange and red fruits):

  • Orange segments, 1 cup = 55 micrograms (mcg)
  • Papaya cubes, 1 cup = 53 mcg
  • Blackberries, 1 cup = 50 mcg
  • Banana, 1 = 35 mcg
  • Raspberries, 1 cup = 32 mcg
  • Orange, 1 small = 29 mcg
  • Mango, 1 medium = 29 mcg
  • Kiwifruit, 1 = 29 mcg
  • Cantaloupe cubes, 1 cup = 27 mcg
  • Strawberry halves, 1 cup = 27 mcg
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