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Go Tropical with Fruit

Contributors: Esther Ellis, MS, RDN, LDN

Reviewers: Academy Nutrition Information Services Team

Published: September 01, 2022

Reviewed: May 17, 2023

Papaya, one of many tropical fruits considered a "super fruit," sliced in half showing seeds.

When you shop for fruit, do you usually fill your cart with the same standbys? If the answer is yes, your family could be missing out on some tasty and nutritious fruits! Colorful, juicy tropical fruits have a natural sweet flavor that kids love.

If you haven't taken a walk on the tropical side, try these four picks.


Mangoes are loaded with vitamin C, a nutrient that helps wounds heal, promotes healthy gums and supports your child's immune system. One cup of sliced mango is an excellent source of vitamin C and a good source of folate and copper. For an afternoon snack, serve mango slices with a pinch of chili powder and a squirt of lime. Or, whip up a batch of mango ice pops. Simply puree fresh, ripe mangoes in a food processor, pour into ice cube trays, insert a wooden stick and freeze for a frosty 100% fruit treat.


Guavas provide dietary fiber to help keep your child's digestive system in top shape. Just one medium guava boasts 3 grams of dietary fiber. That's as much as you get from a half cup of raisins or a cup of apple slices with skin on. For an even bigger fiber boost, puree whole guavas with the skin on in shakes, smoothies and juices.


For those looking for a citrus fruit, loquats may be a what you crave. Loquats are a citrus similar in size to kumquats. One cup of loquats is a good source of vitamin A.


These pink-orange fruits provide vitamin A through beta-carotene for healthy skin and eyes. Fat in a meal or snack increases the amount of beta-carotene the body absorbs, so pairing papaya with avocados and chopped fresh mint in a sweet yet savory salad is nutrition-savvy and delicious. One cup of papaya cubes are an excellent source of vitamin C and are a good source of folate.

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