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Summer Fruit Frenzy

'Tis the season to savor fruit's fresh, healthy goodness

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Grapes: Both red and green grapes contain ellagic acid. Red grapes also have the newly discovered phytochemical resveratrol. 1 cup of red flame grapes has 13% of the RDA for vitamin B-1, 11% of the RDA for vitamin B-6, 29% for vitamin C, 14% for vitamin E, and 28% for selenium. A cup of Thompson seedless grapes has 14% of the RDA for vitamin B-1, 11% for vitamin B-6, 29% for vitamin C, 14% for vitamin E, and 28% for selenium.

Honeydew melon: 1 cup of cubed honeydew contains 12% of the RDA for vitamin B-1, 28% for folic acid, and 70% for vitamin C.

Mango: 1 cup of sliced mango has 4.5 grams of fiber, 80% of the RDA for vitamin A, 14% for vitamin B-6, 17% for folic acid, 76% for vitamin C, and 23% for vitamin E. Mangos are rich in beta-carotene.

Peaches/Nectarines: 1 cup of nectarine slices contains 2 grams of fiber, 13% of the RDA for vitamin A, 10% for vitamin B-3, 12% for vitamin C, and 15% for vitamin E. A cup of peach slices has 3 grams of fiber, 11% of the RDA for vitamin A, 12% for vitamin B-3, 19% for vitamin C, and 15% for vitamin E.

Plums: 1 cup has 3 grams of fiber, 26% of the RDA for vitamin C, 15% for vitamin E, and 12% for riboflavin.

Strawberries: 1 cup has 2.5 grams of fiber, 16% of the RDA for folic acid, and 150% for vitamin C. Strawberries are also a great source of ellagic acid (a potent antioxidant), anthocyanosides, catechins (which help protect against cancer), and ferulic and caffeic acid.

Watermelon: 1 cup contains 26% of the RDA for vitamin C and 12% for vitamin B-1 and vitamin B-6.

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