Kick Ass Anti-Oxidant Fruit Salad: A Wellness Powerhouse for Gut Health
This Kick-Ass Antioxidant Fruit Salad is the ultimate way to refresh your digestive system while delighting your taste buds with vibrant, fresh flavors. Bursting with nutrient-dense fruits like strawberries, mango, pomegranate, red grapes, and blueberries, it’s a perfect balance of sweetness and nourishment. Packed with antioxidants, fiber, and essential vitamins, this refreshing salad supports digestive health, strengthens immunity, and promotes a balanced gut microbiome. Plus, it’s a delicious and family-friendly recipe everyone will love!
I have always loved serving fresh fruit at the dinner table—it adds such a nice pop of color and is full of flavor and antioxidants. This fruit salad is not just a delicious side dish but also a powerhouse of nutrients that are easy to digest, making it perfect for anyone looking to support their gut health and overall wellness. Whether you’re looking for a healthy snack or a light side dish to complement a meal, this recipe is a simple yet effective way to nourish your body.
Why anti-oxidants? Foods high in anti-oxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer. This fruit salad is full of anti-oxidants, and I will explain more in detail below.
For busy women on the go, this anti-oxidant fruit salad is a lifesaver. With just a few minutes of prep, you can have a refreshing and nutrient-dense dish ready to enjoy. Plus, it’s an excellent way to incorporate gut-friendly ingredients into your daily routine. If you’re looking for other healthy recipes that are quick and easy, check out our Kick Ass Digestive Wellness Salad and Best Tasting 3 Ingredient Chicken. Both of these recipes are excellent for prepping ahead of time so you have a healthy meal ready to grab and go when needed.
Health Benefits of this Kick Ass Anti-Oxidant Fruit Salad
Strawberries
Rich in vitamin C and antioxidants like anthocyanins, strawberries support immune function and protect against oxidative stress. (Nutrition, 2012) Studies have shown that antioxidants in strawberries promote gut health by reducing inflammation and balancing gut bacteria. One study in particular showed the effects of eating the approximation of 3/4 cup a day of whole strawberries on colitic mice. The results were decreased harmful bacteria in the gut and increased healthy flora such as Lactobacillus and Bifidobacterium. (Newswise, 2018)
Mango
Packed with fiber and vitamin A, mangoes promote digestion by supporting healthy bowel movements. The enzyme amylase in mango helps break down carbohydrates, supporting gut health. (Healthline, 2023)
Pomegranate Seeds
Pomegranates are extremely high in polyphenols, which help fight free radicals in the body, promoting gut health and reducing inflammation. They help reduce pathogenic bacteria in the gut and promote a healthy microbiome. Their high fiber content also aids in digestion. They provide protection to the skin, reducing harmful effects of UV light. Additionally, one study concluded that pomegranate juice could reduce oxidative stress on the brain and maintain brain health, helping with memory retention.(UCLA Health, 2022)
Red Grapes
Red grapes are high in resveratrol, a potent antioxidant known for its anti-inflammatory properties. Whole grapes may help in maintaining heart health, protect against aging, aging-associated diseases, neurodegeneration, and some cancers. Grapes improve general health and are an excellent choice in disease prevention. (PubMed, 2016)
Blueberries
Blueberries are one of the top anti-oxidant foods. (Heathline, 2024)They are packed with antioxidants, especially anthocyanins, which support brain function by improving cerebral and vascular blood flow. They also help maintain a healthy gut flora. (Medical News Today, 2023)
Orange
Oranges are a fantastic source of vitamin C, folate and potassium. The juice of 1 orange has 92% of the Daily Value of your vitamin C needs. “Higher dietary intake and blood concentrations of vitamin C have been linked to a lower risk of heart disease, cancer, and death from all causes”. (Healthline, 2023)
Raw Honey
Honey is a natural prebiotic that helps feed beneficial gut bacteria. It is full of anti-oxidant and anti-microbial activity, helping to maintain a healthy gut. (Pharmocognosy Research, 2017).
How to Prep Ingredients for Kick Ass Anti-Oxidant Fruit Salad
First, prepare the fruits. Rinse and dry fruit well. Chop the strawberries and place them in a large mixing bowl. Peel and chop the mango into small cubes, then add to the bowl. Add the pomegranate seeds and blueberries to the bowl. Halve the red grapes and add into the bowl.
Second, dress the salad. Squeeze the juice of the orange over the mixture and add a drizzle of honey.
Finally, toss and serve. Gently toss everything together, making sure the flavors are evenly distributed. Serve immediately as a refreshing side dish with any meal. Store in a glass container in the fridge up to 24 hours.
How to Properly Store Kick Ass Anti-Oxidant Fruit Salad
To preserve the freshness of your fruit salad, store any leftovers in a glass container. Glass containers are ideal for storing fruit salads, as they help maintain the flavor, texture, and nutritional integrity of the ingredients without leaching harmful chemicals. This salad can be stored in the fridge for up to 24 hours. If you would like to preserve your fruit salad up to 3 days, avoid cubing the strawberries and omit the orange juice and honey. You may dress the salad with orange juice and honey right before serving.
Modifications for Kick Ass Anti-Oxidant Fruit Salad
– Swap out green grapes for red grapes for a tangier version
– Swap out blackberries for strawberries to preserve the salad a bit longer in the fridge
– Use Meyer lemons instead of an orange for a tangier version
Benefits of Kick Ass Anti-Oxidant Fruit Salad
This anti-oxidant fruit salad offers a wealth of benefits to your digestive health. The fiber in the fruits promotes healthy bowel movements and feeds beneficial gut bacteria, while antioxidants work to reduce inflammation and support a balanced gut microbiome. The vitamin C from the orange, strawberries, and mango helps boost immunity, while the natural sweetness from raw honey promotes a healthy gut lining. Adding this fruit salad to your diet will not only boost your digestive health but also your overall wellness.
Benefits of Including These Ingredients in Your Diet
Incorporating these fruits into your diet can support digestive health, reduce bloating, and provide your body with essential nutrients. Each fruit plays a unique role in boosting gut health by supplying prebiotics, vitamins, and antioxidants. A diet rich in fruits like mango, pomegranate, and blueberries can help protect against oxidative stress, improve gut flora, and contribute to a healthy, balanced digestive system.
If you make this recipe, please rate and share your results in the comments below and be sure to tag me on my social media because I would love to see a picture of your fabulous creation! Find me on Instagram or Pinterest
Kick Ass Anti-Oxidant Fruit Salad
- Total Time: 15 minutes
- Yield: 8 approximately 1x
- Diet: Vegetarian
Description
This Kick Ass Anti-Oxidant Fruit Salad is the perfect way to revitalize your digestive system while satisfying your taste buds with vibrant, fresh flavors. Made with nutrient-packed fruits like strawberries, mango, pomegranate, red grapes, and blueberries, this fruit salad is not only a visual treat but a gut-friendly recipe that promotes wellness. It’s packed with antioxidants, fiber, and essential vitamins that support digestive health, boost immunity, and encourage gut microbiome balance.
Ingredients
- 16 ounces strawberries, quartered
- 12 ounces mango, chopped
- 5.3 ounces pomegranate seeds
- 1 pint of blueberries
- 1 lb red grapes
- Juice of 1 orange
- 1 Tablespoon raw honey
Instructions
- Rinse and dry fruit well. Chop the strawberries and place them in a large mixing bowl. Peel and chop the mango into small cubes, then add to the bowl. Add the pomegranate seeds and blueberries to the bowl. Halve the red grapes and add into the bowl.
- Squeeze the juice of the orange over the mixture and add a drizzle of honey.
- Gently toss everything together, making sure the flavors are evenly distributed. Serve immediately as a refreshing side dish with any meal. Store in a glass container in the fridge up to 24 hours.
Notes
- If you would like the salad to last up to 3 days in the fridge, do not cube the strawberries and omit the orange and honey.
- You can also swap out blackberries for strawberries and keep the orange juice and honey so the fruit salad can last longer in the fridge.
- The nutritional value for this recipe are approximations.
- Prep Time: 15 minutes
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