Fruit List and benefits


        1.      Lemon - vitamin C, folic acid, potassium, pectin and even a little calcium
        2.      Strawberries- magnesium, potassium, calcium, vitamin C, and a little fiber
        3.      Oranges - vitamin C, potassium, calcium, magnesium , some fiber
        4.      Limes - antibacterial, antioxidant, potassium, vitamin C, a little magnesium and calcium
        5.      Grapefruit- potassium, magnesium, calcium , vitamin C, some fiber
        6.      Blackberries- health boosting anthocyanins, gut and heart health, fiber, potassium, calcium, magnesium, vitamin C
        7.      Apples - high fiber, promotes weight loss, helps lower cardiovascular disease, some cancers, and diabetes, potassium, some calcium and vitamin C
        8.      Pomegranate- anti-inflammatory, antioxidants, helps protect against Alzheimer’s and Parkinson’s disease, may prevent growth of prostate cancer cells, potassium, fiber, calcium and vitamin C
        9.      Pineapple- Reduce inflammation, promote healthy bowel movement, carb, fiber, potassium, calcium, vitamin C, manganese,
        10.     Banana- energy, helps regulate blood pressure, help with regular bowel movements, protein, potassium, carbohydrate, calcium, magnesium
        11.     Avocado- Considered a superfood, helps lower cholesterol, healthy eyes and skin, potassium, protein, fiber, carbs, magnesium, calcium, vitamin C, but very high in calories (322 for one avocado)
        12.     Blueberries- powerful antioxidant that helps protect against heart disease, stroke, and cancers, may help prevent plaque in arteries, potassium, little bit of calcium and vitamin C, fiber
        13.     Black elderberries - are very high in anthocyanins, pigment-lending plant compounds that support heart and brain health as well as the immune system
        14.     Watermelon - is 92% water, making it a great choice for hydration. Your food provides about 20% of your fluid intake, and eating water-packed snacks like watermelon can help you avoid subtle, headache-spurring dehydration. What makes watermelon an extra great hydration helper is that it's also a source of potassium and magnesium, two minerals that function as electrolytes to help balance fluid levels and offset excess sodium in your diet.
        15.     Mango -  for a summery, delicious tropical treat filled with vitamin C, potassium- and beta-carotene
        16.     Kiwi -  In addition to the vitamin C, potassium and antioxidant you’ll get from kiwi, the combination of folate, magnesium and B-vitamins also found in this fruit can help you chill out. And some research suggests eating kiwi as a pre-bedtime snack may lead to better sleep.
        17.     Grapes - contain compounds with antioxidant properties, which may help reduce cellular damage. Frozen grapes are a wonderful, hydrating summer treat.
        18.     Cherries - Feeling a bit stressed? Grab a handful of cherries. In addition to their multitude of antioxidant benefits, these little stone fruits contain quercetin, a type of antioxidant linked to promoting feelings of calmness.
        19.     Acerola cherries- they deliver an array of other phytochemicals. Vitamin C is an essential nutrient that functions as an antioxidant to "support immunity and help with collagen synthesis for healthy skin and joints,"
        20.     Plums - have been shown to have anti-inflammatory benefits that may help to boost cognition. Choose dried prunes for even more calcium and magnesium, which have been linked to decreasing your risk of osteoporosis. Or when you're grilling chicken or a steak, throw on some halved fresh plums — the heat intensifies their sweetness.
        21.     Cantaloupe- high in potassium, vitamin C and folate. The flavonoids found in melon have anti-inflammatory, blood sugar-stabilizing, and immune-boosting properties. Plus, water-filled cantaloupe offers a hydration boost.
        22.     Raspberry- one of the highest-fiber fruits, with one cup containing 8 grams, and they also provide antioxidants. Fiber helps stabilize blood sugar levels and keeps you full (especially when combined with a protein)
        23.     Pear - Besides vitamin C and fiber (25% of your daily value!), a single juicy pear will also help keep you hydrated
        24.     Honeydew Melons- pack a nice punch of vitamin C: It provides over 50% of your daily value. They'll also give you a burst of potassium and fiber.

Diabetes Concerns

Fruits to have in moderation if you have diabetes 

Here are some high-sugar fruits to be aware of:
        •       Dried fruits (usually containing added sugar)
        •       Fruit juices: these remove most of the fruit’s fibre which then increases the rate at which your body absorbs sugar (the opposite desired effect).
        •       Pineapple
        •       Banana
        •       Watermelon

Here are a few low-sugar fruits people with diabetes should prioritise:
        •       Apples
        •       Blueberries
        •       Peaches
        •       Plumps
        •       Strawberries
        •       Raspberries
        •       Pears
        •       Cherries
        •       Grapefruit
        •       Oranges