This Fresh Citrus Fruit Salad is packed with vitamin C and other vitamins and minerals. It’s so pretty, and perfect for dessert.
I am always amazed by the bounty of nature and the rainbow of colors that can be found in different varieties of fruits and vegetables. Whether it’s purple cauliflower, yellow carrots, blood oranges or cara cara oranges, I find it fascinating that each variety of these fruits and vegetables have their own unique properties, offering different textures, flavors, and nutritional profiles.
Recently, Sunkist sent me a sampler of oranges, lemons and grapefruit and for fun, I set them all out on a cutting board to show the differences in shapes, sizes and colors.
Cutting them open revealed the spectrum of colors that each variety of citrus fruit offers.
Interestingly, comparing the nutrition facts side-by-side for these varieties, I was surprised to see such a difference in the nutrition profile amongst all these citrus fruits. Although each of these citrus fruits have roughly the same calories for the same size (1 regular orange = 2 mandarins = 1/2 grapefruit) and are excellent sources of vitamin C, they vary in their vitamin and mineral profiles.
- One Cara Cara orange provides 250mg potassium, 30% vitamin A, 150% vitamin C and 15% folate (DV)
- One Minneola orange provides 220mg potassium, 4% vitamin A, 100% vitamin C and 80% folate (DV)
- Two Mandarin or Clementine oranges provide 260mg potassium, 0% vitamin A, 120% vitamin C and 9% folate (DV)
- 1/2 Grapefruit provides 160mg potassium, 35% vitamin A, 100% vitamin C and 6% folate (DV)
- 1 Lemon provides 75 mg potassium, 0% vitamin A, 40% vitamin C, and 2% folate (DV)
A while back, I wrote a post about the importance of eating a diverse variety of fruits and vegetables, and this is yet another example of why. By eating a variety of citrus fruits (in this case), you’re maximizing the amount of vitamin A and folate, while getting a healthy dose of vitamin C and potassium.
I couldn’t help myself but make a pretty Fresh Citrus Fruit Salad by simply arranging these pretty oranges, grapefruit and lemon slices on a platter to see what it would look like. All I added was a garnish of fresh mint that I think compliments fresh citrus fruits nicely.
The lemons are also just a garnish here and were tossed into a pitcher of water as a refreshing drink after I served this to my kids after dinner one evening. Kids and adults, alike, are very visual, so even something as simple as this platter of fresh fruit appeals to the senses.
Disclosure: Sunkist sent me a variety of fruits to sample. All opinions expressed in this post are my own.