Fruit punch is a party favorite and comes in many varieties. You can determine the nutrients found in fruit punch based on the ingredients. The majority of store-bought fruit punch drinks primarily contain sugar, flavoring and water. These drinks often do not contain a significant amount of fruit juices or less than 50 percent of full-strength juice. Making your own fruit punch concoctions can add to the nutritional level and provide you with the nutrients you desire. Try a variety of oranges, strawberries, pineapples and kiwis in your next homemade fruit punch and benefit from a nutrient-packed drink.
Oranges
Oranges are one the most consumed fruits in the U.S. and offer a wide array of nutrients. You can find oranges all-year round with many seasonal varieties in most supermarkets. These juicy and versatile fruits come in sweet orange, mandarin orange, sour orange and tangerine varieties. Oranges provide more than 140 percent of the recommended dietary allowance for vitamin C, along with varying amounts of vitamin A and B1, dietary fiber, calcium, folate and potassium. Include the orange pulp in your fruit punch for more dietary fiber.
Pineapples
Pineapples are a favorite in many fruit drinks because of their flavor, versatility and nutritional level. You can find four main types of pineapples in most supermarkets, including red Spanish, gold, sugar loaf and smooth Cayenne. Pineapples contain rich sources of vitamin C and manganese, along with vitamin B1 and B6, copper and dietary fiber. Iowa State University notes that keeping a pineapple on the counter will make the pineapple surface turn yellow, but the sugar content will not increase like it does with bananas, pears and peaches. Select pineapples with a bright color and crisp leaves.
Kiwis
Kiwis pack a powerful array of nutrients and can add to the nutritional level of your fruit punch. Two kiwis, or one serving, provide rich sources of fiber, twice the vitamin C of an orange and as much potassium as bananas. Kiwis also contain other nutrients including vitamins A and E, copper, magnesium, manganese, calcium and iron. The Centers for Disease Control and Prevention notes that you can eat the fuzzy skin on the outside of the kiwifruit and more than 400 varieties exist. For a ripe option, select kiwis with a fresh fragrance, plump texture, no bruises and ones that slightly yield to touch.
Strawberries
Strawberries contain a high amount of antioxidants that easily absorb in your body. These deep red berries contain more vitamin C than any other berry and a broad range of nutrients. The nutrients found in strawberries include manganese, dietary fiber, potassium, folate, riboflavin, calcium, magnesium and phosphorus. You can find more than 70 varieties of strawberries in the U.S. and they peak from April to July, although you can find them anytime of year. Choose berries with a bright red color, no bruising and a green-fresh cap.
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