Fruits

Mango

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Mango is rich in fiber and polyphenols antioxidants, especially mangiferin. High contents of vitamin C and A boost immunity and folate ensures healthy prenatal development. Vitamin C content also improves collagen production, making it beneficial for hair and skin health. Mango can help lower cholesterol and thanks to magnesium, potassium and mangiferin keeps heart health in check. Apart from fiber, mango contains enzymes that help break down complex food molecules and help their absorption, making it great for digestive health and relieving constipation. It supports eye health thanks to antioxidants lutein, zeaxanthin and vitamin A.

Grapefruit

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Grapefruit is one of the fruits highest in water content. It is great for hydration, weight loss and obesity prevention. Antioxidant levels in grapefruit are very high, especially beta carotene and lycopene, resulting in its red color. These give grapefruit its anti-cancer properties and prevent heart disease. Grapefruit can lower cholesterol and has high vitamin A and C content, good for boosting immunity. Low glycemic index makes it diabetes friendly food. Grapefruit should be avoided when taking certain medications, since it contains compounds that affect their metabolism, resulting in higher levels of these drugs in the body.

Date

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Date is a tropical fruit packed with nutrients and natural sugars. It is high in fiber, helping digestion and regular bowel movements to prevent constipation and colorectal cancer. Date is beneficial for brain health and memory, preventing some diseases like Alzheimer’s. Compounds in date are believed to help facilitate natural labour by reducing its duration and aid contractions. Antioxidants from date, primarily phenolic and flavonoid compounds have anti-inflammatory and anti-cancer effect on the body and some nutrients such as manganese, magnesium, selenium and copper keep bones strong and healthy and prevent osteoporosis. Date is a great source of potassium, controlling the heart rate and blood pressure and promoting heart health, as well as iron, good for anemia treatment. Also rich in plant-derived estrogen, date might help relieve symptoms of menopause in women.

Cherry

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Cherry is full of polyphenol antioxidants, protecting against heart disease and inflammation. Due to its anti-inflammatory properties, it can help relieve symptoms of gout and arthritis. Thanks to polyphenol and potassium levels, cherry also lowers blood pressure. It is favorite among athletes for increasing energy levels and relieving muscle pain and damage after exercising, especially sour cherry powder or juice. It contains melatonin and can benefit sleep cycles and help fight insomnia when taken in concentrated form.

Fig

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Considered the oldest cultivated fruit, fig contains lots of fiber, making it a good remedy for constipation and improving digestion. Prebiotics found in fig also help with digestion and gut health. Fig leaf tea or extract may be beneficial for reducing blood sugar levels and diabetes treatment. Thanks to high fiber and potassium content, fig can lower high blood pressure. It is rich in antioxidants, especially polyphenols. Some other potential benefits include improving hair and bone health, due to calcium and magnesium content.

Grape

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Grape is full of antioxidants, particularly polyphenols, mostly present in its skin and seeds. Red grapes contain higher amounts, especially anthocyanins giving them their red color. Another polyphenol antioxidant found in grapes is resveratrol, protecting heart from disease, lowering blood sugar and having some anti-cancer properties, like reducing inflammation and preventing growth of cancer cells. Other benefit of resveratrol is potential activation of genes responsible for slower aging and longevity. Brain and cognitive performance can be also improved by increasing intake of this compound. Grape is a great choice for reducing cholesterol levels, as well as blood pressure. Many compounds from grape help maintain eye health, like resveratrol, lutein and zeaxanthin while others can also prevent growth of different bacteria and spread of viral infections.

Peach

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Peach is rich in carotenoids and other antioxidants that have anti-cancer properties and that are concentrated mainly in its skin. Rich in fiber and prebiotics, it can help improve digestion. It can also relieve allergy symptoms by preventing the release of histamines and reducing body’s reaction to allergens, like sneezing, itching or coughing. Antioxidants and vitamin A in peach can also benefit eye health.

Pear

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Often overshadowed by apple, pear is rich in antioxidants polyphenols and has very high fiber content, making it good for digestion and gut health. Pear can contain different antioxidants based on its color. Anthocyanins give it its red hue, while lutein and zeaxanthin appear in green pears. Another antioxidant present in the peel is quercetin, improving heart health, lowering cholesterol, blood pressure and risk of stroke. Pear is best eaten with the skin that holds most of its antioxidants and fiber. It is good for fighting inflammation and fiber in pear slows down digestion, helping regulate blood sugar levels and absorption of carbs.

Plum

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Plum is very rich in polyphenol antioxidants, especially anthocyanins, having anti-inflammatory effects and improving heart health. Sorbitol, a compound present in plums and prunes, can aid digestion and relieve constipation acting as a natural laxative. Plum extract may also help kill breast cancer cells. Although high in sugars, plum is rich in fiber and can help regulate blood sugar. Antioxidants found in this fruit can also benefit brain health and prevent some diseases, like Alzheimer’s.

Pomegranate

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Pomegranate is extremely rich in antioxidants, fiber and high in vitamin C and E content. It stands out with its punicalagins and punicic acid content, strong antioxidants with anti-inflammatory effects and improving heart health. It can be used to make blood thinner and lower blood pressure and cholesterol levels. That keeps blood vessels healthy and prevents atherosclerosis. Pomegranate extract can also help fight prostate cancer. Thanks to high antioxidant and vitamin C content, it helps boost immunity. Some compounds in pomegranate reduce plaque formation on teeth and have anti-bacterial effect on infections, especially in mouth and gums. Pomegranate may also improve memory after surgery. Due to high nitrate content, it is also used among athletes to boost physical performance and blood flow. Thanks to strong anti-inflammatory effects on the body, it can help treat arthritis and joint pain.

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