Apple is one of the most cultivated and consumed fruits in the world. Apples are very much rich in flavonoids, dietary fiber, and antioxidants. The phytonutrients and antioxidants in apples will help to reduce the hazard of increasing cancer, diabetes, heart disease and hypertension.

Health Benefits: Improving neurological health, preventing dementia, reducing your risk of stroke, lowering levels of bad cholesterol, reducing your risk of diabetes, protects from breast cancer and obesity.


    Bananas are best sources of potassium. They are high in vitamin B6 and fiber. Ripening bananas at room temperature with cereal will be a tasty and healthy breakfast. Bananas are rich in potassium and fiber – which helps to sustain fluid levels in the body and manages the movement of nutrients and waste products in and out of cells.

Health benefits: Banana is loaded with high fiber content, both soluble and insoluble. Bananas prevent asthma, cancer, high blood pressure, diabetes. Consumption of fiber-rich foods such as bananas can lower risk of both cardiovascular disease (CVD) and coronary heart disease (CHD), support for digestion and help in building up metabolism, supports in regulating heartbeat, blood pressure, and keeps the brain alert. Due to the high iron content in bananas, they are good for those suffering from anemia.


    Blueberries are not only delicious but also it is powerful sources of antioxidants. Blueberries contain phosphorus, iron, magnesium, calcium, zinc, vitamin K, and manganese. These are one of the important components of bone. The intake of a suitable amount of these vitamins and minerals helps in maintaining and building the bone structure and strength.

Health benefits: Blueberries improve heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, mental health, healthy digestion, weight loss.


    Oranges are well known for their vitamin C content. They are high in fiber and antioxidants also low in calories with full of nutrients. Since orange contains vitamin C antioxidant, when it is eaten in natural form will reduce wrinkles and also helps to fight against skin damage which is caused by pollution and the sun.

Health benefits: Oranges may lower ischemic stroke risk for women, essential to lowering blood pressure, lower risk of colorectal cancer, support heart health and improve overall skin texture.


    Strawberries are highly nutritious, they are loaded with vitamin C, fiber, and manganese. Strawberries are a great source of folic acid. Adequate folic acid intake is essential for pregnant women to protect against neural tube defects in infants.

Health benefits:  Regular consumption of berries, will reduce the risk of a heart attack, reduce the formation of harmful blood clots associated with strokes, will work against cancer, recommended to those with high blood pressure, helps to regulate blood sugar.


    Grapes are a good source of fiber, potassium, nutrients, vitamins and other minerals. It helps to keep bowel actions regular and reduce the risk of constipation.

Health benefits: Protect against cancer, eye problems, cardiovascular disease, suitable for people with diabetes, reduce the effects of sodium in people with high blood pressure, help people stay hydrated and having  grapes will reduce allergies like runny nose, hives and watery eyes.


    Papayas are a good source of vitamin A, folate, copper, magnesium, fiber, vitamin K, pantothenic acid. They also have alpha and beta-carotene, B vitamins, vitamin E, lutein and zeaxanthin, potassium, calcium, lycopene, powerful antioxidant and vitamin K.

Health benefits: The health benefits of consuming papaya include diabetes, reduced risk of heart disease, for diabetic people it improves and control blood glucose level, helps in digestion, lowering the risk of cancer, improving wound healing, lowering blood pressure, asthma prevention, rebuilding and strengthening of bones . Also helpful for healing wounds and avoiding infection of burned parts.


    Guava is one of the richest sources of fiber. Besides immunity, guava does wonders to skin and also helps for fertility. Guava also helps in regulating metabolism which leads to weight loss. Guavas are one of the richest sources of vitamin C.

Health benefits: Helps improve immunity and protects you against common infections, lowers risk of Cancer, Stress-Buster, and fiber content ensures the sugar levels, improves eyesight, and treats Constipation, for pregnant women it can help in developing the baby’s nervous system.


    Mango is a member of the drupe family, there are different kinds of mangoes. Mangoes remain one of the most cultivated tropical fruits. It is a rich source of Vitamins A, C and D. Mangoes are rich in Gallic acid, astragalin and anti-oxidants like quercetin. Higher levels of vitamin C, pectin, fiber helps to lower the low-density lipoprotein levels in the blood.

Health benefits: Mangoes decreases the risk of obesity and overall mortality, heart disease, promotes a healthy complexion and hair, Asthma prevention, play a protective role against prostate cancer, overall lower weight, promote the healthy digestive tract,  boost the immune system, Mango fruits have low glycemic index and are fit to be consumed by diabetics. Vitamin A source in mango pulp will help to improve the vision.


    Watermelon is a nutrient-dense food. Their refreshing quality and sweet taste help to fight the heat and provide low maintenance dessert. It includes important amounts of vitamin C, magnesium, calcium, protein, fiber and a large volume of potassium. They also contain vitamin B6, vitamin A, thiamin, niacin and phytonutrients, and carotenoids, including lycopene.

Health benefit: Watermelon decreases the risk of obesity. It’s an Asthma prevention, protect against heart disease and cancer, helps to prevent constipation and promote regularity for a healthy digestive tract, reduces chronic inflammation, it is great for the skin because it contains vitamin A. Watermelon also includes prevention of kidney disorders, high blood pressure, heart diseases, heat stroke, macular degeneration and impotence.


    Pineapples are tropical fruit that is rich in vitamins, enzymes, and antioxidants. Build strong bones and helps in digestion.

Health benefits: Fight against heart disease, develop strong bones and helpful in preventing osteoporosis in post-menopausal women. Pineapples help for Blood clot reduction, prevention of asthma and Cancer, maintains Blood pressure. The antioxidants in pineapple, have properties that affect both male and female fertility. Help to fight skin damage caused by the sun and pollution, reduce wrinkles, and improve overall skin texture.

Avocados or Butter fruit

    Avocados are different than most fruits because they are loaded with healthy fats instead of carbs. Avocados are having an unlimited source of vitamins K, C, E & B6, as well as niacin, riboflavin, pantothenic acid, folate, potassium, and magnesium. They also offer beta-carotene, lutein & omega-3 fatty acids.

Health benefits:  It is healthy for the heart, Great for vision, Osteoporosis prevention, Protecting against Cancer, Adequate intake reduces the risk of miscarriage and neural tube defects, Lower risk of depression, Improves digestion, improve insulin sensitivity and enhance weight loss for obese individuals.

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