Tropical Lime-Mint Winter Fruit Salad

Color up gray winter days with a fruit salad bursting with Vitamin C.

This zesty salad contains bright and sweet tropical flavors and provides plenty of Vitamin C for the day in each cup!

“The data show that vitamin C is only marginally beneficial when it comes to the common cold,” says Dr. Bruce Bistrian, chief of clinical nutrition at Harvard-affiliated Beth Israel Deaconess Medical Center. Though it may not prevent colds it can at least 200 mg of vitamin C per day did appear to reduce the duration of cold symptoms by an average of 8% in adults and 14% in children, which translated to about one less day of illness. (1).

The human body does not store vitamin C, so people need to get this nutrient from their diet every day. Taking mega doses of Vitamin C Supplements also don’t work as only about 400 mg /day are absorbed- the rest is excreted in the urine. Getting Vitamin C from food is the best way to get Vitamin C.

  • Kiwi Papaya Fruit Salad - ingredients on a cutting board
  • Kiwi Papaya Fruit Salad - strawberries in a bowl
  • Kiwi Papaya Fruit Salad - cubed papaya in a bowl
  • Kiwi Papaya Fruit Salad- diced strawberries in a bowl
  • Kiwi Papaya Fruit Salad - cubed kiwi in a bowl
    • Kiwi-Papaya-Fruit-Salad

    Tropical Lime-Mint Winter Fruit Salad

    Color up up gray winter days with with a fruit salad bursting with Vitamin C. This zesty salad contains bright and sweet tropical flavors and provide plenty of VitaminC for the day in each cup!
    Print Recipe Pin Recipe
    Course: Breakfast, Salad, Side Dish, Snack
    Cuisine: American, Vegetarian
    Keyword: plant-forward, vegetarian, vegetarian recipe
    Servings: 6 servings

    Equipment

    • Knife, cutting board, zester, juicer, large mixing bowl

    Ingredients

    Papaya, Strawberry & Kiwifruit Salad

    • 1 whole Papaya peeled
    • 2 cups Strawberries diced
    • 6 whole Kiwi peeled and cut into bite-sized pieces

    Lime & Mint

    • 1 whole Lime zest only
    • 2 tbsp Lime Juice

    Instructions

    • In a large bowl, mix papaya,strawberries, and kiwifruit
    • Add mint, lime juice, and lime zest to the mixed fruit and toss to mix
      Grated Lime zest

    Notes

    Serving Ideas:

    • Serve this fruit salad over Greek Yogurt
    • Add a Cup of the fruit salad  to a bed of arugula and goat cheese
    • Simply serve individual fruit salad in fancy glasses or bowls
    Tried this recipe?Let us know how it was!

    Can Vitamin C Prevent A Cold? Harvard Health Letter, January 2017.
    https://www.health.harvard.edu/cold-and-flu/can-vitamin-c-prevent-a-cold

    Side Note: Dr. Bistrian was my first boss in Boston when I was a Nutrition Support Research Dietitian- incredible nutrition scientist and physician!