There is a popular saying that “an apple a day keeps the doctor away“. This is true because of the many nutritional benefits apple is packed with.

Apple is one of the most well-known fruit globally. They are rich in antioxidants, flavonoids, and fiber. They may also help in the weight loss journey and brain health.

Nutritional Facts:
A 100 grams of Apple has 13.81 grams of carbohydrate, 85% water, 3.3 mcg of Fluoride, and 10.39 grams of sugar.


Eating apples aids the growth of healthy bacteria which is responsible for an improved immune system. The immune system is backed with pectin present with sufficient antioxidants to prevent common fever or cold.

Fiber, flavonoids, and antioxidants present in apples are highly beneficial for our heart’s health. Soluble or insoluble fiber present in apple aids to lessen the accumulation of bad cholesterol in the blood, thereby, cutting down the risk of having heart problems like a heart attack.

The fiber that apple contains assists in making you full which in turn reduces the intake of more foods.

The antioxidant properties of apple avert damage to the cell and tissue. Apples are also rich in lots of elastin and collagen that help keep the youthful look of the skin.

Since apple is rich in antioxidants, they stop the damage to brain cells from free radicals. Free radicals are toxic to our body cause it causes the degeneration of cell and they are generated in our body as a result of excessive pollution that also damages the DNA of the cell.

So to prevent getting Alzheimer’s disease brought about by cause of degeneration of brain cells, incorporate eating an apple a day into your meal plan.


Avocados have high levels of safe beneficial fats which can make one satiated amidst meals. They give vitamins B6, C, E, and K. They further supply beta carotene, lutein, and omega-3 fatty acids.

Eating an avocado a day is good for your heart’s health.

Nutritional Facts:


  • Gives Healthy Looking Skin

Antioxidants protect the skin from wrinkling and wearing out giving your skin a healthy look.

Fiber boosts metabolism to keep one full and also burn calories.

Important eye nutrients like carotenoid, vitamin C, vitamin E, lutein, and zeaxanthin are present in Avocados.

Folate in avocado is responsible for amplifying dopamine and serotonin level that also boosts mood, prevents depression, and improves sleep.

Avocado reduces the side effects of burger that contains HCAs.


As compared to other fruits, the banana is a highly nutritious fruit. It is also another fruit that is available in every country in the world.

Banana contains fiber, folate, and antioxidants such as vitamin C, which all support heart health.

In other words, taking bananas can reduce the risk of one suffering from cardiovascular disease.

Nutritional Facts:


Bananas are effective in avoiding ulcers.

It’s no longer surprising how many banana-combined shakes we see most athletes or trainers take after a workout. This is because of the presence of calcium and magnesium banana contains.

It is good to take a banana shake after a workout to tone and build your muscles.

Banana contains manganese which is good for the skin. It helps your body in the production of collagen and safeguards your skin and other cells against free radical harm.

Bananas consist of three natural sugars (fructose, glucose, and sucrose) giving you a free source of energy.

In essence, consuming bananas as breakfast or at noon is ideal for athletes (before or after sports), and also for children.

  • A Great Fruit Source of Vitamin B6

Vitamin B6 does the following to your body:

  1. Gets rid of non-essential chemicals from your kidneys and liver,
  2. Supports a healthy nervous system,
    Produces red blood cells,
  3. Helps pregnant women’s baby’s development needs,
  4. Metabolize carbohydrates and fats and converts them to energy.

Blueberries are grown in Africa, Asia, Europe, and North America. They are high fiber and low-fat fruits with an abundant content of vitamins C and K.

Nutritional Facts:


Blueberries are useful in curbing spikes in sugar levels. It regulates blood sugar levels if eaten twice daily for 2-3 months.

Blueberries contain antioxidants and phytonutrients that have been confirmed favorable to eye health.

Fiber, a nutrient found in blueberries, improves digestion and prevents constipation.

The ORAC (Oxygen Radical Absorbance Capacity) value of blueberry is 2400 and this is very high to protect the skin from free radicals.

Since blueberries are rich in antioxidants, it shields cell DNA from damage.

They have a high ORAC value which prevents cell damage.

  1. DATES

It is rumored that Dates originated from Iraq. They are very nutritious and are a natural sweetener. One can substitute sugar for dates, and this makes your food healthier.

Dates are regarded as dry fruits and are placed in the same category as Almonds, Cashews, etc.

Nutritional Facts:


Dates contain minerals like manganese, selenium, copper, etc., and these minerals improve the growth of strong healthy bones.

The minerals found in Dates qualify it as the best fruit to consume to prevent diseases like Osteoporosis.

The most prevalent form of allergy is dust allergy. Sulfur contained in Dates aids the human body safe from many infections and allergies.

  • Improves Sexual Performance

Dates are being used as aphrodisiacs for centuries. Consuming it can help correct sexual disorders.

In men, date improves the quality and quantity of sperm and in women, can increase breast and butt size.

  • Promotes Healthy Weight Gain

A kilogram of Dates contains nearly 3000 calories. If you’re skinny and want to gain a healthy weight, eat lots of dates, and consume dates every day to put on weight.

When feasted on amid the last few weeks of pregnancy, easy labor may be assured.

  1. LEMON

Lemon is a very sour fruit. It is a good source of fiber, vitamin B6 and vitamin C.

Lemon is sometimes mistaken for Lime but here is what differs both — lemon is yellow while lime is green.

Nutritional Facts:


Lemon is one of the top listed fruits to take to achieve weight loss. The soluble fiber in lemon (PECTIN) assists in burning fats in the body which leads to an effective weight loss.

A recipe for weight loss using lemon:

Mix lemon juice with honey and drink every morning on an empty stomach.
Be sure to see results in 2 weeks of constant usage.

It is naturally acidic. Hence, it helps to balance the body’s pH.

  • Protects from Kidney Stone

Drinking lemon juice increases the citrate level in urine as lemon juice contains citric acid.

Just as drinking lots of water is useful in preventing kidney stones, adding lemon juice to your meal plan can help reduce the risk of calcium stones in the kidney.

Potassium maintains sodium levels, and lemon is a wealthy source of potassium.

Therefore, it maintains body fluid level and blood pressure which in turn shields an individual from stroke or a heart attack.

Vitamin C increases immunity to infections, common colds, and flu.

And yea, lemons are very (128%) rich in vitamin C.


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