Healthy Eating Guide – Fruit

Healthy Eating Guide – Fruit

Fruits are an excellent source of essential vitamins and minerals, and they are high in fibre. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids.

Eating a diet high in fruits and vegetables can reduce a person’s risk of developing heart disease, cancer, inflammation, and diabetes.

Different coloured fruits, especially orange, red and yellow fruit, contain carotenes (Vitamin A) which are also thought to assist in immune function.


Pears –

Provide essential vitamins and minerals, including vitamin C, vitamin K. potassium, they also provide smaller amounts of calcium, iron, magnesium, riboflavin, vitamin B6 & folate

Apples –

Nutrients are Vitamin C, potassium, fibre, Quercetin, Catechin (a natural antioxidant), Chlorogenic acid (has been found to lower blood sugar)

Citrus –

Oranges, grapefruits, mandarins, & limes:

Nutrients are vitamin C, potassium, folate, calcium, thiamine, niacin, vitamin B6, phosphorus, magnesium, copper, riboflavin & pantothenic acid.

Stone Fruit –

Nectarines, apricots, peaches, & plums:

Nutrients are vitamins A, C and E, as well as dietary fibre, potassium, & antioxidants.

Tropical and Exotic –


Nutrients are potassium, vitamin B6 & magnesium.


Rich in Vitamin C & A.

Other nutrients are phosphorus, selenium & choline.


Strawberries, raspberries and blueberries & blackberries:

Nutrients are Vitamin C, manganese, iron, Vitamin B6, magnesium, Vitamin D & calcium.


Nutrients are Calcium, potassium, Vitamins E, vitamin K & vitamin C.


Nutrients are choline, Vitamin A, C E, K, B2 (riboflavin), B3 (niacin), potassium & calcium.

Melons –

Watermelons, rockmelons, and honeydew & melons

Nutrients are Vitamin K, potassium, copper, Vitamin C, B6 and high in fibre.



In summary simply put, eating the rainbow involves eating fruits and vegetables of different colours every day. Plants contain different pigments, or phytonutrients, which give them their colour. Different-coloured plants are linked to higher levels of specific nutrients and health benefits.


Picture of Chris Tompson

Chris Tompson