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10 Healthy Fruits to Power Up Your Health

May 22 2020 - Blog

For years you’ve known and been hearing that vegetables and fruits come together as the best food to power up your health. In the previous buzz, we introduced you to the 10 vegetables you should be adding to your diet. Today, let’s talk about 10 health-boosting fruits to include in your menu!

1. Avocado

The unique buttery avocado has a reputation for being low in carbs and rich in healthy (monounsaturated) fats, known for their role in reducing inflammation and promoting heart health. The avocado is loaded with an excess of 25 essential nutrients including fibre, magnesium and potassium (associated with reduced blood pressure and lower risk of stroke) – fitting it right into the superfood category.

2. Kiwi

With its fuzzy brown exterior and vibrant green flesh, the kiwi is more than just a juicy and refreshing fruit. It is a powerhouse of vitamin C with 154% per 100 grams – that’s almost twice of what lemons and oranges contain!

Rich in antioxidants and serotonin, kiwis are beneficial to the treatment of sleep disorders. If you have been facing trouble sleeping, consider having two kiwis an hour before you sleep.

Kiwis contain the actinidin enzyme known for its protein-dissolving properties – making it a good digestive solution for irritable bowels.

3. Guava

Many of us love crunching guava slices dipped in sour plum powder. But did you know that guavas are awesome health boosters? This humble fruit naturally contains a high level of vitamin C that is four times higher than that found in oranges, protecting you from common infections. Just one guava fulfils 12% of your daily recommended fibre intake!

Guavas are well-known for their abundance in vitamin A, which helps to prevent eyesight degradation and cataracts. Beyond its delicious flesh, guava leaves can be used as a traditional remedy for a range of health conditions including diarrhoea, menstrual cramps, type 2 diabetes and flu. The antiviral effect of its leaves is a natural antioxidant for your immune system.

4. Berries

Like a healthier version of Froot Loops, these small juicy fruits bear an amazing nutritional profile that is typically high in antioxidants, polyphenols, fibre and vitamins C and K. They are also good for weight management and skin benefits.

Blueberries are known to promote heart health by reducing low-density lipoproteins (sometimes called “bad” cholesterol) in the blood. Raspberries are an excellent source of fibre, containing 8 grams of fibre per cup of 123 grams – roughly one-third of the fibre intake required for the average woman below 50s. Strawberries provide the most vitamin C compared to other berries.

Consider having a few portions of berries a week by making them your go-to snack or adding them as breakfast toppings!

5. Pomegranate

The divine pomegranate is one of the most mentioned fruits in theological books. It is said to contain three times more antioxidants than wine and green tea. As a good source of vitamins E and C, a single pomegranate provides more than 40% of your daily vitamin C requirement. These qualities make the fruit a strong fighter against many health problems such as cancer, Alzheimer’s, inflammation and viral infections. To absorb its maximum benefit, opt for homemade or fresh pomegranate juice!

6. Citrus Fruits

Orange, grapefruit, lemon and lime all belong to the citrus fruit family. Sweet and brightly coloured, citrus fruits are popular hosts of vitamin C which explains why they’re frequently eaten during cold and flu seasons for an immunity boost!

Nutritious with plant compounds such as flavonoids, consuming an adequate amount of citrus fruits promotes heart health thanks to their anti-inflammatory and antioxidant effects. Citrus fruits are generally low in calories, plus their water and soluble fibre content keeps you feeling full – a smart choice if you are watching your calorie count.

7. Apple

Apples are a common fruit consumed by many households and contains vast nutritional value. They are a good source of vitamin C and soluble fibre that helps to lower blood cholesterol, promote good gut bacteria and lower risk of type 2 diabetes.

Studies have shown favourable results that apples can help fight asthma by protecting our lungs from oxidative damages and are awesome immune system boosters due to the rich amount of antioxidants they contain. Thanks to their high water content, apples are naturally more filling, which makes them ideal for weight management.

To get the most benefit, eat it with the skin on – but remember to wash it thoroughly beforehand.

8. Pineapple

Prickly on the outside but delicious on the inside, pineapples are lined with vitamin C, manganese, potassium and a dozen other minerals and nutrients our body regularly needs. Besides having zero fat and cholesterol, they carry properties that help to reduce blood clot, treat colds and cough, and strengthen your gums!

Compatible with both sweet and savoury dishes, pineapples are great to incorporate in your diet. Say… pineapple fried rice for tonight?

9. Grapes

From dessert toppings, fruit bowls, dried snacks to the primary ingredient in wine, it’s no surprise this versatile fruit is loved and eaten worldwide! Filled with high water content and low in calories, grapes are one fat-free food to help with weight management. It also helps improve our skin condition by shielding our skin cells from the effects of ultraviolet light radiation.

With just a one-cup serving of red or green grapes, you can get 27% daily value of vitamin C and 28% daily value of vitamin K that promotes healing and healthy bones, respectively.

10. Mango

Mangoes are getting increasingly popular among nutritionists because of their high levels of beta-carotene, which our body can convert into vitamin A for bone growth, healthy immunity, as well as skin and hair health.

This soft yellow fruit is a vitamin powerhouse and a great source of fibre, folate and an antioxidant called zeaxanthin, studied for its protective role in eye health. When eaten in moderation, the fibre-rich mango is a great fruit for weight management!


While juicing fruits is a convenient way to consume your nutrients, we recommend eating the fruit whole. This is because a cup of fruit juice contains more concentrated sugar than a whole fruit itself. What’s more, useful nutrients like fibre are lost in the process of juicing. This absence in turn causes your body to absorb sugar content more quickly, which may lead to a spike in blood sugar. Hence, the best option is to have your fresh fruit in its natural goodness.


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