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HEALTH BENEFITS
FRUIT
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AVOCADO
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APPLES
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BANANAS
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BLUEBERRIES
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CANTALOUPE
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Avocados are high in mono-unsaturated fats (good fats) and calories. Diets rich in
mono-unsaturated fats help lower LDL (bad cholesterol) and raise HDL (good
cholesterol)
Rich in Dietary Fiber. Good source of soluble and insoluble dietary fiber, which
helps lower cholesterol levels and prevent constipation.
Has a high concentration of tannin, which has beneficial anti-inflammatory
properties.
Good in many health-benefiting vitamins, such as (A, E, and K)
Excellent sources of minerals like iron, copper, magnesium, manganese and
potassium.
Apples are low in calories and contain no saturated fats or cholesterol.
Rich in Dietary Fiber, which helps prevent absorption of LDL (bad cholesterol). The
Fiber also saves the colon mucous membrane from exposure to toxic substances
by binding to cancer-causing chemicals inside the colon.
Contains good quantities of vitamin-C, which is a natural antioxidant, and betacarotene.
Good source of B-complex vitamins, which help as co-factors for enzymes in
metabolism.
Contains a small amount of minerals, like potassium, phosphorus and calcium.
Potassium helps aid in controlling heart rate and blood pressure, countering the
bad influences of sodium.
Though high in calories, bananas contain a good amount of health benefiting antioxidants, minerals and vitamins.
Made up of simple sugars like fructose and sucrose that instantly replenishes
energy and revitalizes the body.
Holds a good amount of soluble dietary fiber, which aids in normal bowel
movements
Good source of vitamin-B6, which has beneficial role for treatment of neuritis and
anemia, and helps decrease homocysteine (triggering factor in coronary artery
disease and stroke)
Moderate source of vitamin-C
Rich source of potassium
Adequate levels of minerals like copper, magnesium and manganese
Low in calories and contain beneficial plant nutrients such as soluble
dietary fiber, minerals, vitamins, and are among the highest anti-oxidant
value fruits.
The phyto-chemical compounds help rid off harmful oxygen-derived free
radicals, and help protect against cancers, aging, degenerative diseases,
and infections.
The chlorogenic acid helps lower blood sugar levels and control bloodglucose levels in Type II diabetes.
Carry a small amount of vitamin C, A and E, as well as B-complex group of
vitamins that aid in metabolism of carbohydrates, protein and fats.
Contains a good amount of minerals like potassium, manganese, copper,
iron and zinc. Potassium helps control heart rate and blood pressure.
Copper is required for the production of red blood cells, and Iron for red
blood cell formation.
Low in calories and rich in health promoting poly-phenolic plant derived
compounds, vitamins and minerals.
Excellent source of vitamin A, which is essential for healthy vision.
Rich in antioxidant flavonoids such as beta-carotene, lutein, zea-xanthin
and cryptoxanthin. These antioxidants offer protection against colon,
prostate, breast, endometrial, lung and pancreatic cancers.
Zea-xanthin, an important dietary carotenoid, offers protection of eyes
from “Age-related macular degeneration” (ARMD) disease in the elderly.
Moderate source of electrolyte, potassium, and B-complex vitamins, such
as niacin, pantothenic acid and vitamin C.
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GRAPES
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KIWI
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ORANGES
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PINEAPPLES
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RASPBERRIES
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Rich in polyphenolic phytochemical compound resveratrol, which is one of
the powerful anti-oxidants which plays a protective role against cancers of
the colon and prostate, coronary heart disease (CHD), degenerative nerve
disease, Alzheimer’s disease and viral/fungal infections.
Resveratrol reduces stroke risk by altering the molecular mechanisms
inside the blood vessels.
Anthocycnins are another class of polyphenolic anti-oxidants present
abundantly in red grapes. Catechins, a type of flavonoid tannin group of
anti-oxidants, are found in the white/green grapes. These anit-oxidants
have been found to have an anti-allergic, anti-inflammatory, antimicrobial, as well as anti-cancer activity.
Rich source of minerals like copper, iron and manganese.
Good source of vitamin C, A, K, carotenes, and B-complex vitamins such as
pyridoxine, riboflavin, and thiamin.
Moderately good in calories and has several health giving anti-oxidants,
minerals, vitamins and fiber.
Good source of soluble dietary fiber, which helps protect the colon
mucuosa by decreasing exposure to toxins as well as binding to cancercausing chemicals in the colon.
Excellent source of vitamin-C. Contains very good levels of vitamin A, E and
K, and anti-oxidants such as beta-carotene, lutein and xanthin.
Certain chemical substances in kiwi functions as blood thinner similar to
aspirin, which helps prevent clot formation in blood vessels, protecting
against stroke and heart attack risk.
Excellent source of omega-3 fatty acids, which may reduce risk of coronary
heart disease and stroke. Also may help prevent development of ADHD,
autism and other developmental disorders in children.
Rich source of Potassium, and contains good amounts of minerals like
manganese, iron and magnesium.
Low in calories, no saturated fats or cholesterol; rich in dietary fiber, pectin
Excellent source of vitamin C
Contains a good level of vitamin A, and other flavonoid antioxidants such
as alpha and beta-carotenes, which help protect against lung and oral
cavity cancers
Good source of B-complex vitamins such as thiamin, pyridoxine and folates
Contains a good amount of minerals like potassium and calcium
Low in calories, but is a storehouse of several health promoting
compounds, minerals and vitamins.
Contains no saturated fats or cholesterol, but is rich in soluble and
insoluble dietary fiber like pectin.
Contains a proteolytic enzyme bromelain that digests food by breaking
down protein. Bromelain also has anti-inflammatory, anti-clotting and
anti-cancer properties.
Excellent source of anti-oxidant vitamin, vitamin-C.
Contains a small amount of vitamin-A and beta-carotene levels. These
compounds are known to have anti-oxidant properties.
Rich in B-complex group of vitamins like folates, thiamin, pyridoxine,
riboflavin and minerals like copper, manganese and potassium.
Low In calories and fat. Rich source of dietary fiber and antioxidants.
Have significantly high levels of phenolic flavonoid phytochemicals, which
play a potential role against cancer, aging, inflammation and neurodegenerative diseases.
Excellent source of vitamin-C.
Contains anti-oxidant vitamins like A and E.
Has an ORAC value (oxygen radical absorbance capacity)
Contains a good amount of minerals like potassium, manganese, copper,
iron and magnesium.
Rich in B-complex group of vitamins and vitamin K. Contain good amounts
of B-6, niacin, riboflavin, and folic acid, which function as co-factors and
help the body in the metabolism of carbohydrates, protein and fats.
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STRAWBERRIES
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WATERMELON
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Low in calories and fat. Rich source of phyto-nutrients, minerals and
vitamins.
High amounts of phenolic flavonoid phyto-chemicals called anthocyanins
and ellagic acid.
Has an ORAC value (oxygen radical absorbance capacity)
Excellent source of vitamin-C.
Rich in B-complex group of vitamins. Contain good amounts of B-6, niacin,
riboflavin, pantothenic and folic acid, which function as co-factors and help
the body in the metabolism of carbohydrates, protein and fats.
Contain vitamins A and E and health promoting flavonoid poly phenolic
antioxidants such as lutein, zea-xanthin, and beta-carotene in small
amounts.
Contain a good amount of minerals like potassium, manganese, fluorine,
copper, iron and iodine.
Rich in electrolytes and water content.
Low in calories and minimal fats.
Excellent source of vitamin A, which is essential for vision and immunity.
Consumption of fruits rich in vitamin A is known to protect against lung
and oral cavity cancers.
Rich in anti-oxidant flavonoids like lycopene, beta-carotene, lutein,
zeaxanthin and cryptoxanthin. These antioxidants have been found to
offer protection against colon, prostate, breast, endometrial, lung and
pancreatic cancers.
Excellent source of carotenoid pigment, lycopene, which offers certain
protection to skin against harmful UV rays.
Good source of potassium.
Contains a good amount of B6(pyridoxine), thiamin(B1), vitamin-C and
manganese.
Has an ORAC value (oxygen radical absorbance capacity)