A fruit salad made with the right quantity of fruits and the right fruits is very very good for you. Fresh fruit salad has low energy- density level, vitamins, fiber, and antioxidants and protects us from diseases.
Eating fruit provides various health benefits. when you have a food craving, mixed fruit salad is the best way to enjoy and end your hunger. These fruits not only provide nutrients and vitamins but makes your immunity and body stronger.
The potassium in fruits reduces the risk of heart disease and stroke. Fruits provide nutrients vital for health and maintenance of your body. The inclusion of fruits in the daily diet helps you protect from minor ailments like wrinkling of the skin, hair fall, and memory loss.
In the long run, they help avert major diseases like age-related macular degeneration (AMRD) of the retina in the eyes, Alzheimer’s disease, colon cancers, weak bones (osteoporosis)…etc.
It's good to have a combination of different fruits with different properties to get a nutrient-packed fruit salad by using ingredients like;
1) Banana- it is rich in potassium, phosphorus, magnesium, iron, and vitamin B₆. It helps control blood pressure, improve bone health, and prevent anemia. Use about 1 small banana chopped.
2) Strawberries- rich in nutrients and loaded with antioxidants like Vitamin C and it is also rich in vitamin K, folic acid, and fiber. Very good for your health. Use about 5-6 strawberries cleaned, stalk removed, and cut into quarters.
3) Blueberries- they are also a super nutrient-packed fruit. Since it's not really available in many places as fresh blueberries, you can leave it. Use it if it is available as it helps in warding off heart diseases. It's rich in potassium, folate, Vitamin B₆ and antioxidants like vitamin C. Use a small handful.
4) Apples- they are rich in antioxidants, flavonoids, and dietary fiber. The phytonutrients and antioxidants in them may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. Use half an apple cut into slices.
5) Oranges- Oranges are rich in vitamin C, vitamin B₁, pantothenic acid, folate as well as vitamin A, calcium, and copper. Use 4-5 segments.
6) Kiwi- It is a good source of vitamin C, K, E, potassium, folate, and manganese. Use half a kiwi.
7) Pomegranate- they are rich in antioxidants and have several heart-protecting benefits, including reducing low-density lipoprotein (LDL, or "bad") cholesterol. About ¹/₄ to ¹/₂ cup.
8) Papaya- Papayas not only taste great but they are also rich in antioxidants like vitamin C, carotenes, flavonoids, folate, pantothenic acid, copper, potassium, and magnesium and it's really good for your skin as well. About ¹/₂ cup chopped papaya will be a good addition.
Use at least 3 or 4 of these fruits or other fruits of your choice, along with a tablespoon of honey and a ¹/₄ teaspoon of lime juice. It tastes delicious and it's very good for your health as well. It's best to have this in the morning. It will fill you up and provides us with fiber and energy. These vitamins will also be absorbed to a greater extent if eaten in the morning as our metabolism is more active during the day. It's not a good idea to eat it late in the evening or before going to bed. :)