A to Z list of fruit benefits.


Apples are high in vitamin C, contain almost 20% of your recommended daily amount of fiber and are also low in calories. They satisfy cravings, keep you feeling fuller for longer therefore can be a significant help with weight loss results. Apples contain polyphenols, which function as antioxidants and phytonutrients that can help regulate blood sugar.


Basil is a herb belonging to the mint family Lamiaceae. Contains essential oils such as eugenol, citronellol, linalool, citral, limonene, and terpineol, which are known to have anti-inflammatory and anti-bacterial properties. They are also an excellent source of vitamin K and manganese.


Blackberries are one of the most antioxidant rich fruits, they promote digestive health and strengthen the immune system. They are very low in calories, rich in vitamin C, vitamin K, copper and bioflavonoids.


Blueberries are high in fibre, contain high levels of vitamin C, vitamin K, copper and manganese. They can help regulate blood sugar levels and promote brain health. High antioxidant levels neutralise free radicals, which are linked to age-related conditions.


Cantaloupe melons are rich in vitamin C and A. Vitamin A (retinol) strengthens the immune system, plays an important role in growth and vision. It is also essential for the healthy structure and functioning of skin and mucous membrane.


Cinnamon regulates blood sugar levels, it has powerful anti-bacterial and anti-fungal properties. Cinnamon increases blood flow and boosts your metabolism, it may also have an effect on improving your mood.


Cucumbers are low in calories and rich in fibre that helps you feel fuller for longer. They also freshen your breath by getting rid of odour-causing bacteria. It is 96% water so it helps you stay fresh and hydrated.


Ginger boosts your metabolism, increases energy levels and assists the body in the absorption of nutrients. It is very effective in alleviating symptoms of gastrointestinal distress, promotes the elimination of intestinal gas and soothes the intestinal tract. Ginger has numerous therapeutic properties including antioxidant effects and the ability to inhibit the formation of inflammatory compounds.


Contains high levels of vitamin A, vitamin C and fibre. Vitamin C facilitates dietary iron absorption in the intestine, helps the body develop resistance against infectious agents, it is required for the maintenance of healthy connective tissue and aids wound healing. Grapefruits are rich in antioxidants that are essential for vision, such as lycopene, beta-carotene and lutein.


Kiwis are rich in vitamin B6 (folate), which supports the immune system. Folate protects against birth defects so it is particularly important for pregnant or breastfeeding women. One cup contains more than 200% of the daily recommended amount of vitamin C. They also contain large amounts of vitamin K, which aid blood clotting therefore help with proper wound healing. Kiwis contain good amounts of vitamin A, which helps the immune system fight infections, and vitamin E along with potassium to balance blood pressure. The seeds are an excellent source of omega-3 fatty acids, which may reduce the risk of coronary heart disease and stroke.


Drinking lemon infused water first thing in the morning helps kick start the digestion process for the rest of the day, boosts your immune system and balances PH. They are also abundant in vitamin C, which promotes health and healing. Vitamin C (ascorbic acid) is a powerful water-soluble natural anti-oxidant, anti-inflammatory and helps the body fight against infectious agents. Lemons also help you gain cleaner, healthier looking skin as vitamin C promotes collagen production.


Limes are filled with antioxidants and vitamin C. They also regulate sugar absorption in diabetics.


The combination of vitamin A and C in mangos help maintain a healthy immune system.  Mango also contains pectin and fibres that help lower serum cholesterol levels. It is also a source of potassium, which is an important component of cell and body fluids that helps to control heart rate and blood pressure. The vitamins and nutrients help you feel fuller for longer, boost your metabolism and aid weight loss.


Mint is naturally stimulating, helps relieve nausea and menstrual cramps. Eating fresh mint leaves might help promote digestion, by increasing the flow of bile, which means that you digest your food more quickly. It also contains traces of minerals, vitamins and fibre.


Oranges are low in calories, high in fibre and vitamin C. They contain phytonutrients and a variety of polyphenols, which work as antioxidants. Oranges also assist in the overall youthful appearance of your skin, reduce wrinkles and support your immune system.


The papaya is a tropical fruit that is a rich source of antioxidant nutrients such as carotenes and flavonoids. It is also full of vitamins and minerals for example vitamin C, vitamin B, folate, pantothenic acid, potassium, copper, magnesium and fibre. These nutrients help prevent the oxidation of cholesterol and may help with the prevention of atherosclerosis.


Parsley is an excellent source of vitamin C, vitamin A and one of the most important B vitamins; folic acid. In addition it is rich in antioxidants like beta-carotene and luteolin. Beta-carotene works in the fat-soluble areas of the body and is associated with a reduced risk for the development and progression of conditions like atherosclerosis, diabetes, and colon cancer. It is converted to vitamin A by the body, which strengthens the immune system. Luteolin helps prevent oxygen-based damage to cells.


Pears are hypoallergenic fruit, which means that people with food sensitivities can usually eat pears with no adverse effects. They are an abundant source of vitamin C, vitamin K, vitamins B2, B3 and B6. They also contain folate, which is essential during pregnancy to prevent birth defects. Pears are also one of the highest fibre fruits, so it helps prevent a bloated belly caused by constipation, it may also help prevent colon cancer and can also keep your cholesterol levels down.


Pineapples contain high amounts of dietary fibre, vitamin C and manganese. They also contain high amounts of thiamine, a type of vitamin B that is involved in energy production, and an enzyme called bromelain, which has anti-inflammatory properties.


Raspberries are full of fibre, low in calories and sugar so it is great for diabetics.  They are rich in vitamin A, C, E and contain minerals like calcium and potassium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Raspberries also have high levels of vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, protein, and fats.


Strawberries are low in calories, sodium and sugar. Their high vitamin C content promotes younger looking skin, reduces inflammation and boosts your immune system. They contain large amounts of manganese, which is used by the body as a co-factor. Strawberries also contain vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid, which help with the metabolism of proteins, fats and carbohydrates.

Tangerine, clementine (mandarin)

Tangerines and clementines are members of the mandarin family. They  contain a generous amount of fibre, which keeps you feeling fuller for longer and may also help lower your blood cholesterol levels. They are an excellent source of Vitamin C, which helps synthesise collagen, a protein that’s essential for strong skin and bones. It also contributes to healthy teeth, promotes efficient wound healing and acts as an antioxidant.


Watermelon is 92% water, so it helps you stay hydrated and nourishes the skin. It is an excellent source of vitamin A, vitamin C and vitamin B6. It also contains lycopene, a powerful antioxidant thought to have anti-inflammatory properties, and has also been linked with heart and bone health.