Fruits

Here we are providing a list of Fruits, their Nutritional Values and their Benefits, having knowledge of which a person can have better choice as per his/her taste, preferences, availability in the local market, requirements for the body (if any nutrient deficiency is found) to maintain a good health.

Fruits are nature’s powerhouse of essential vitamins, minerals, fiber, and antioxidants. Fruits offer various nutrients that are vital for overall health. They are also low in calories, making them ideal for maintaining a balanced diet. They are easily digestible and absorbable in the body. They can be consumed raw or as juices and as shakes.

Not all nutrients are found in all fruits. Some fruits are rich in some nutrients while some are not. Some may lack some nutrients but may have some other nutrients. All fruits have varied amounts of nutrients found in it. Some common nutrients which are found in most of the fruits with their benefits are mentioned here:

Nutrients found in Fruits and their Benefits:

Vitamin A: Beneficial for eyes health (vision), immunity, reproduction and growth..
Vitamin C: Boosts immune function, skin health, and antioxidant levels.
Vitamin E: An anti-oxidant. Prevents damage to body cells. So, important for vision, reproduction, brain and skin.
Vitamin K: Helps in blood clotting.
Fiber: Aids digestion and promotes a healthy gut.
Magnesium: Essential for healthy muscles, bones, nerves and helps in maintaining blood sugar levels.
Potassium: Regulates blood pressure and supports heart health.
Iron: Building block of hemoglobin, a protein in red blood cells.
Calcium: Essential for strong bones and teeth. Useful for muscles functioning and nervous system messages.
Phosphorous: Useful for growth, maintenance, and repair of cells and tissues. A building block of genetic nucleic acid, DNA and RNA.
Folate: Helps in forming red blood cells. Prevents anemia. Helps in Cell growth and Cell function.
Copper: Useful for healthy nerve cells and immunity system. Together with iron useful in forming red blood cells.
Zinc: Helps immune system and metabolism. Useful for cell growth and wound healing. Important for senses of taste and smell.
Lycopene: Reduces risks of damage of DNA, lipids and Protein. Reduces risk of cancer and cardiovascular diseases.
Natural Sugars (Fructose): Provides a quick energy boost.
Antioxidants: Absorbs free radicals. Protects cells from oxidative stress and reduces inflammation.
Omega 3 fatty acids: Brain tonic.

Nutritional Values of Fruits (Alphabetical Order)

S. No.	Fruit	Calories (per 100g)	Carbohydrates	Fiber	Protein	Vitamin C	Potassium	Other Nutrients
1	Apple	52 kcal	14g	2.4g	0.3g	7%	107mg	Vitamin A, Vitamin E, Vitamin K, Antioxidants (Quercetin), Pectin, Flavonoids, B Vitamins
2	Avocado	160 kcal	9g	7g	2g	17%	485mg	Vitamin E, Folate, Vitamin K, Omega-3 fatty acids, Healthy fats (Monounsaturated), Magnesium, Zinc
3	Banana	89 kcal	23g	2.6g	1.1g	15%	358mg	Vitamin B6, Magnesium, Potassium, Dopamine, Tryptophan, Manganese, Folate
4	Blackberries	43 kcal	10g	5.3g	1.4g	35%	162mg	Antioxidants (Anthocyanins), Vitamin K, Manganese, Ellagic acid, Vitamin A, Folate
5	Blueberries	57 kcal	14g	2.4g	0.7g	16%	77mg	Vitamin E, Vitamin K, Antioxidants (Anthocyanins, Resveratrol), Manganese, Copper, Iron
6	Cherries	50 kcal	12g	1.6g	1g	16%	173mg	Vitamin A, Melatonin, Anthocyanins, Potassium, Magnesium, Phosphorus
7	Cranberries	46 kcal	12g	3.6g	0.4g	22%	85mg	Vitamin E, Vitamin A, Proanthocyanidins, Vitamin K, Fiber, Manganese, Calcium
8	Custard Apple	94 kcal	23g	4.4g	2.1g	15%	247mg	Calcium, Magnesium, Iron, Vitamin B6, Vitamin A, Niacin, Phosphorus
9	Dragon Fruit	50 kcal	13g	3g	1.1g	3%	280mg	Iron, Magnesium, Fiber, B Vitamins, Calcium, Antioxidants (Betalains)
10	Gooseberry (Amla)	44 kcal	10g	4.3g	0.9g	55%	198mg	Antioxidants (Ellagic acid), Fiber, Vitamin A, Manganese, B Vitamins, Iron
11	Grapefruit	42 kcal	11g	1.6g	0.8g	52%	135mg	Lycopene, Vitamin A, Naringenin, Fiber, Potassium, B Vitamins, Folic acid, Calcium
12	Grapes	69 kcal	18g	0.9g	0.7g	18%	191mg	Antioxidants (Resveratrol), Vitamin K, Polyphenols, Copper, Iron, Vitamin B6
13	Guava	68 kcal	14g	5.4g	2.6g	381%	417mg	Vitamin A, Lycopene, Folate, Fiber, Magnesium, Calcium, Manganese, B Vitamins
14	Kiwi	61 kcal	15g	3g	1.1g	92%	312mg	Vitamin E, Lutein, Folate, Antioxidants, Vitamin K, Copper, Zinc
15	Lemon	29 kcal	9g	2.8g	1.1g	88%	138mg	Citric acid, Fiber, Flavonoids, Calcium, B Vitamins, Iron, Magnesium
16	Litchi	66 kcal	17g	1.3g	0.8g	119%	171mg	Polyphenols, Vitamin B6, Copper, Iron, Vitamin K, Fiber, Calcium, Potassium
17	Mango	60 kcal	15g	1.6g	0.8g	60%	168mg	Vitamin A, Beta-carotene, Zeaxanthin, Vitamin E, Copper, Potassium, Magnesium
18	Mulberries	43 kcal	9.8g	1.7g	1.4g	85%	194mg	Vitamin A, Vitamin E, Iron, Potassium, Riboflavin, Niacin, Magnesium, Phosphorus
19	Orange	47 kcal	12g	2.4g	1g	89%	181mg	Calcium, Folate, Antioxidants (Hesperidin), Fiber, Vitamin A, Thiamin, Potassium
20	Papaya	43 kcal	11g	1.7g	0.5g	157%	182mg	Vitamin A, Papain, Lycopene, Calcium, Folate, Vitamin E, Potassium
21	Peach	39 kcal	10g	1.5g	0.9g	11%	190mg	Beta-carotene, Chlorogenic acid, Potassium, Magnesium, Vitamin E, Zinc, Vitamin K
22	Pear	57 kcal	15g	3.1g	0.4g	12%	116mg	Fiber, Quercetin, Copper, Vitamin C, Iron, Vitamin K, Potassium, Magnesium
23	Pineapple	50 kcal	13g	1.4g	0.5g	79%	109mg	Bromelain, Manganese, Vitamin A, Vitamin B6, Thiamin, Potassium, Copper
24	Plums	46 kcal	11g	1.4g	0.7g	15%	157mg	Neochlorogenic acid, Potassium, Vitamin K, Vitamin C, Copper, Fiber, Manganese
25	Pomegranate	83 kcal	19g	4g	1.7g	30%	236mg	Punicalagins, Polyphenols, Vitamin K, Vitamin B6, Folate, Fiber, Phosphorus, Magnesium
26	Raspberries	52 kcal	12g	6.5g	1.2g	43%	151mg	Fiber, Ellagic acid, Vitamin K, Manganese, Vitamin E, Anthocyanins, Zinc
27	Strawberries	32 kcal	8g	2g	0.7g	97%	153mg	Anthocyanins, Vitamin A, Folate, Manganese, Iron, Vitamin K, Potassium
28	Sweet Lime	43 kcal	11g	1.4g	0.8g	50%	490mg	Vitamin A, Calcium, Potassium, Flavonoids, Magnesium, Copper, Iron, Phosphorus
29	Water Chestnut (Singhara)	97 kcal	24g	3g	1g	8%	584mg	B Vitamins, Potassium, Manganese, Copper, Antioxidants (Catechins), Fiber, Zinc
30	Watermelon	30 kcal	8g	0.4g	0.6g	13%	112mg	Lycopene, Citrulline, Vitamin A, B Vitamins, Potassium, Magnesium, Iron

Details for Each Fruit

1. Apple

Suitable Time and Ways to Consume: Morning or as a snack. Can be eaten raw or in salads.
Eatables to Avoid: Avoid with starchy or heavy meals to prevent indigestion.
Prescribed Quantity: 1 medium apple a day.
When to Avoid: Avoid if you have irritable bowel syndrome (IBS) as it may cause bloating.
Other Tips/Advice: Excellent for gut health due to pectin; ideal for heart health and weight loss.

2. Avocado

Suitable Time and Ways to Consume: Breakfast or lunch. Spread on toast, in salads, or smoothies.
Eatables to Avoid: Avoid consuming with large amounts of fat-heavy foods.
Prescribed Quantity: Half to 1 avocado per day.
When to Avoid: Avoid if you’re on a low-fat diet or have certain digestive conditions.
Other Tips/Advice: High in healthy fats, great for heart health and skin.

3. Banana

Suitable Time and Ways to Consume: Ideal for morning or pre-workout. Eat raw, in smoothies, or as a snack.
Eatables to Avoid: Avoid with acidic foods, which may cause indigestion.
Prescribed Quantity: 1-2 bananas a day.
When to Avoid: Avoid if you have high potassium levels or kidney issues.
Other Tips/Advice: Bananas are a quick source of energy and help in muscle recovery.

4. Blackberries

Suitable Time and Ways to Consume: Mid-morning snack. Add to smoothies or eat raw.
Eatables to Avoid: Avoid with heavy dairy to prevent indigestion.
Prescribed Quantity: 1/2 to 1 cup per day.
When to Avoid: No major contraindications, but watch for allergies.
Other Tips/Advice: Excellent for digestive health and high in antioxidants.

5. Blueberries

Suitable Time and Ways to Consume: Morning or afternoon snack. Add to yogurt or cereals.
Eatables to Avoid: Avoid pairing with foods that are very rich in fats.
Prescribed Quantity: 1/2 to 1 cup daily.
When to Avoid: Safe for most, but moderation is key if diabetic.
Other Tips/Advice: Helps in improving memory and is known to support cardiovascular health.

6. Cherries

Suitable Time and Ways to Consume: Evening snack or post-dinner. Eat raw or add to desserts.
Eatables to Avoid: Avoid consuming with dairy.
Prescribed Quantity: 1/2 cup to 1 cup daily.
When to Avoid: Avoid if prone to kidney stones due to oxalates.
Other Tips/Advice: Helps in sleep regulation due to melatonin content.

7. Cranberries

Suitable Time and Ways to Consume: Best consumed as a snack or added to salads, juices, or desserts.
Eatables to Avoid: Avoid with high-sugar foods.
Prescribed Quantity: ½ cup of raw berries or 1 glass of juice per day.
When to Avoid: People with kidney stones should limit intake.
Other Tips/Advice: Promotes urinary tract health, rich in antioxidants, and supports heart health.

8. Custard Apple (Sitaphal)

Suitable Time and Ways to Consume: Best consumed in the afternoon or evening; can be eaten raw or in smoothies, desserts.
Eatables to Avoid: Avoid with dairy products to prevent digestive discomfort.
Prescribed Quantity: 100-150g per day.
When to Avoid: People with diabetes should monitor their intake due to high sugar content.
Other Tips/Advice: Excellent for promoting skin health and boosting energy; helps in digestive health due to fiber content.

9. Dragon Fruit

Suitable Time and Ways to Consume: Best consumed in the morning or as a snack; can be eaten raw or added to smoothies.
Eatables to Avoid: Avoid with high-fat foods to prevent digestive issues.
Prescribed Quantity: 1 medium-sized fruit daily.
When to Avoid: No major restrictions unless allergic.
Other Tips/Advice: Rich in fiber and antioxidants, supports gut health and boosts immunity.

10. Gooseberry (Amla)

Suitable Time and Ways to Consume: Best consumed in the morning on an empty stomach for maximum benefit; can be eaten raw or in juice form.
Eatables to Avoid: Avoid combining with dairy products.
Prescribed Quantity: 1-2 raw gooseberries per day.
When to Avoid: May cause stomach discomfort if consumed in excess.
Other Tips/Advice: A powerhouse for immunity, excellent for hair and skin health; aids in regulating blood sugar levels.

11. Grapefruit

Suitable Time and Ways to Consume: Best consumed in the morning for breakfast or as a snack; can be eaten raw or as juice.
Eatables to Avoid: Avoid with dairy products or certain medications like statins (consult a doctor if on medication).
Prescribed Quantity: ½ grapefruit or 1 glass of juice daily.
When to Avoid: People with stomach ulcers or acid reflux should limit intake.
Other Tips/Advice: Rich in vitamin C; helps in weight management and boosts metabolism.

12. Grapes

Suitable Time and Ways to Consume: Best consumed in the afternoon or as a snack; can be eaten raw, in salads, or smoothies.
Eatables to Avoid: Avoid with dairy to prevent fermentation in the stomach.
Prescribed Quantity: 150-200g per day.
When to Avoid: People with diabetes should moderate intake due to natural sugars.
Other Tips/Advice: Excellent for heart health, rich in antioxidants, and promotes hydration.

13. Guava

Suitable Time and Ways to Consume: Best consumed in the morning; can be eaten raw or added to salads, smoothies.
Eatables to Avoid: Avoid combining with acidic fruits like oranges.
Prescribed Quantity: 1 medium-sized guava per day.
When to Avoid: People with IBS may need to limit intake.
Other Tips/Advice: Excellent for boosting immunity; high in dietary fiber, aiding digestion.

14. Kiwi

Suitable Time and Ways to Consume: Best consumed in the morning or before a workout; can be eaten raw or added to smoothies and salads.
Eatables to Avoid: Avoid with bananas to prevent digestion issues.
Prescribed Quantity: 1-2 kiwis daily.
When to Avoid: May cause mouth irritation in some individuals due to its acidity.
Other Tips/Advice: High in vitamin C, supports immune function, and promotes skin health.

15. Lemon

Suitable Time and Ways to Consume: Best consumed in the morning with warm water; can be used in teas, salads, or as a garnish.
Eatables to Avoid: Avoid with milk products to prevent curdling.
Prescribed Quantity: Juice of 1 lemon per day.
When to Avoid: Excessive consumption may cause enamel erosion.
Other Tips/Advice: Detoxifies the body, promotes digestion, and boosts immunity.

16. Litchi

Suitable Time and Ways to Consume: Best consumed in the afternoon as a snack; eat raw or use in desserts.
Eatables to Avoid: Avoid eating with oily or fried foods.
Prescribed Quantity: 8-10 litchis per day.
When to Avoid: People with diabetes should consume in moderation due to high sugar content.
Other Tips/Advice: Litchis are rich in antioxidants and promote healthy skin and digestion.

17. Mango

Suitable Time and Ways to Consume: Best consumed as a mid-morning or afternoon snack; can be eaten raw, in smoothies, or as a dessert.
Eatables to Avoid: Avoid with yogurt or heavy meals to prevent digestive discomfort.
Prescribed Quantity: 1 medium-sized mango daily.
When to Avoid: People with diabetes should monitor intake due to high sugar content.
Other Tips/Advice: Rich in vitamins A and C, great for skin and eye health.

18. Mulberries

Suitable Time and Ways to Consume: Best consumed in the morning or as a snack; can be eaten raw or added to desserts and smoothies.
Eatables to Avoid: Avoid combining with dairy products.
Prescribed Quantity: 1 cup or 100g per day.
When to Avoid: No major restrictions unless allergic.
Other Tips/Advice: High in antioxidants, supports heart and skin health, boosts immunity.

19. Orange

Suitable Time and Ways to Consume: Best consumed in the morning or as a snack; can be eaten raw or juiced.
Eatables to Avoid: Avoid with starchy foods to prevent indigestion.
Prescribed Quantity: 1-2 oranges or 1 glass of juice per day.
When to Avoid: People with acid reflux should limit intake.
Other Tips/Advice: Boosts immunity and hydration, high in vitamin C.

20. Papaya

Suitable Time and Ways to Consume: Best consumed in the morning; can be eaten raw or added to smoothies and salads.
Eatables to Avoid: Avoid with dairy products to prevent digestive issues.
Prescribed Quantity: 1 small papaya per day.
When to Avoid: Pregnant women should avoid unripe papaya.
Other Tips/Advice: Supports digestion, promotes skin health, and is rich in antioxidants.

21. Peach

Suitable Time and Ways to Consume: Best consumed in the afternoon as a snack; can be eaten raw or added to salads and desserts.
Eatables to Avoid: Avoid with heavy or oily foods.
Prescribed Quantity: 1-2 peaches per day.
When to Avoid: People with IBS or digestive sensitivity should moderate intake.
Other Tips/Advice: Great for hydration and skin health, rich in vitamins A and C.

22. Pear

Suitable Time and Ways to Consume: Best consumed in the morning or afternoon; can be eaten raw or in salads and desserts.
Eatables to Avoid: Avoid with dairy to prevent fermentation in the stomach.
Prescribed Quantity: 1 medium-sized pear daily.
When to Avoid: People with digestive sensitivity should peel the skin.
Other Tips/Advice: Rich in dietary fiber, promotes digestive health and hydration.

23. Pineapple

Suitable Time and Ways to Consume: Best consumed in the afternoon; can be eaten raw or added to smoothies and salads.
Eatables to Avoid: Avoid with dairy to prevent curdling.
Prescribed Quantity: 1 cup or 1-2 slices per day.
When to Avoid: People with acid reflux or ulcers should limit intake.
Other Tips/Advice: Rich in bromelain, supports digestion, and promotes inflammation reduction.

24. Plums

Suitable Time and Ways to Consume: Best consumed in the afternoon as a snack; can be eaten raw or added to salads and desserts.
Eatables to Avoid: Avoid with heavy meals.
Prescribed Quantity: 2-3 plums per day.
When to Avoid: People with digestive sensitivity should moderate intake.
Other Tips/Advice: Promotes digestion, rich in vitamins A and C, and aids in constipation relief.

25. Pomegranate

Suitable Time and Ways to Consume: Best consumed in the morning or afternoon; can be eaten raw or juiced.
Eatables to Avoid: Avoid with spicy or salty foods.
Prescribed Quantity: 1 pomegranate or 1 glass of juice per day.
When to Avoid: No major restrictions unless allergic.
Other Tips/Advice: Supports heart health, rich in antioxidants, and improves blood circulation.

26. Raspberries

Suitable Time and Ways to Consume: Best consumed in the morning or as a snack; can be eaten raw or added to desserts.
Eatables to Avoid: Avoid with heavy or oily foods.
Prescribed Quantity: 1 cup or 150g per day.
When to Avoid: People with kidney issues should moderate intake.
Other Tips/Advice: Rich in fiber and antioxidants, promotes heart health and digestion.

27. Strawberries

Suitable Time and Ways to Consume: Best consumed as a morning snack or in desserts and smoothies.
Eatables to Avoid: Avoid combining with acidic fruits like oranges.
Prescribed Quantity: 1 cup or 6-7 strawberries per day.
When to Avoid: People with kidney issues should moderate intake.
Other Tips/Advice: High in vitamin C and antioxidants, promotes heart and skin health.

28. Sweet Lime (Mosambi)

Suitable Time and Ways to Consume: Best consumed in the morning; can be eaten raw or as fresh juice.
Eatables to Avoid: Avoid combining with heavy meals as it may slow digestion.
Prescribed Quantity: 1 medium-sized sweet lime or 1 glass of juice daily.
When to Avoid: People with acid reflux should consume cautiously.
Other Tips/Advice: Promotes hydration and skin health, ideal for detoxifying the body.

29. Water Chestnut (Singhara)

Suitable Time and Ways to Consume: Afternoon or evening snack; can be eaten raw, boiled, or added to dishes.
Eatables to Avoid: Avoid combining with high-protein foods.
Prescribed Quantity: 100g daily.
When to Avoid: Avoid if you have bloating or digestive sensitivity.
Other Tips/Advice: High in potassium; supports heart health and blood pressure management.

30. Watermelon

Suitable Time and Ways to Consume: Best consumed in the afternoon; can be eaten raw or added to salads.
Eatables to Avoid: Avoid with heavy meals as it can dilute digestive juices.
Prescribed Quantity: 1-2 cups or slices per day.
When to Avoid: People with digestive sensitivity should limit intake.
Other Tips/Advice: Extremely hydrating, rich in lycopene, supports heart health.

Click the link below to read the Frequently Asked Questions generally people enquire about fruits.

FAQs about Fruits

Conclusion

Fruits when consumed daily fulfills most of the essential nutrients requirements of our body. So including fruits in the breakfast in the raw form or as juices or as shakes provide our daily requirements of healthy nutrients. Fruits make our diet a balanced diet which helps live a healthy life.