Best fruit and vegetable

The best fruits to include in your fruit and vegetable diet are:

• strawberries
• apples (green contain the least sugar)
• blueberries
• grapefruit
• pears
• oranges
• boysenberries
• papaya
• cranberries (including cranberry juice)
• blackberries
• guava
• cantaloupe

The following fruits contain the most sugar and should be eaten less frequently:

• grapes
• bananas
• dried fruit
• coconut (also contains a fair amount of fat)
• dates
• canned and processed fruit.

The best vegetables to incorporate in your fruit and vegetable diet are:

• green beans
• broccoli
• carrots
• mushrooms
• celery
• cabbage
• lettuce
• onions
• tomato
• zucchini
• turnip greens
• turnips
• artichokes
• alfalfa sprouts
• brussels sprouts
• collard greens
• leeks
• eggplant
• kale
• okra
• scallions
• summer squash
• spinach

Fruits and their Vitamin Contents

Vitamins	Fruit Sources
Vitamin A	Cantaloupes
	Grapefruit
	Guava
	Mango
	Papaya
	Passion fruit
	Tomatoes
	Watermelon
Vitamin B1 Thiamine	Avocado
	Boysenberries
	Breadfruit
	Cherimoya
	Dates
	Grapes
	Grapefruit
	Guava
	Loganberries
	Mango
	Orange
	Pineapple
	Pomegranate
	Watermelon
Vitamin B2 Riboflavin	Avocado
	Banana
	Cherimoya
	Dates
	Grapes
	Lychee
	Mango
	Mulberries
	Passion Fruit
	Pomegranate
	Prickly Pear
Vitamin B3Niacin	Avocado
	Boysenberries
	Breadfruit
	Cherimoya
	Dates
	Guava
	Loganberries
	Lychee
	Mango
	Nectarine
	Passion Fruit
	Peach
Vitamin B5 Pantothenic acid	Avocado
	Black Currants
	Breadfruit
	Cherimoya
	Dates
	Gooseberries
	Grapefruit
	Guava
	Pomegranate
	Raspberries
	Starfruit
	Watermelon
Vitamin B6 Pryidoxin	Avocado
	Banana
	Breadfruit
	Cherimoya
	Dates
	Gooseberries
	Grapes
	Guava
	Lychee
	Mango
	Passion Fruit
	Pineapple
	Pomegranate
	Watermelon
Vitamin B9 Folic acid	Avocado
	Blackberries
	Boysenberries
	Breadfruit
	Cherimoya
	Dates
	Guava
	Loganberries
	Lychee
	Mango
	Orange
	Papaya
	Passionfruit
	Pineapple
	Pomegranate
	Raspberries
	Strawberries
Vitamin B12	None
Vitamin C	Black Currants
	Breadfruit
	Grapefruit
	Guava
	Kiwi
	Lychee
	Mango
	Mulberries
	Orange
	Papaya
	Passionfruit
	Pineapple
	Strawberries
Vitamin D	None
Vitamin E	Avocado
	Blackberries
	Black Currants
	Blueberries
	Boysenberries
	Breadfruit
	Cranberries
	Guava
	Kiwi
	Loganberries
	Mango
	Mulberries
	Nectarine
	Papaya
	Peach
	Pomegranate
	Raspberries
	Vitamin K
	Avocado
	Blackberries
	Blueberries
	Boysenberries
	Chinese Pear
	Cranberries
	Grapes
	Kiwi
	Loganberries
	Mango
	Mulberries
	Pear
	Plum
	Pomegranate
	Raspberries
	Tomatoes

Fresh Fruit Pizza

Fig Health tips

Fig are seasonal fruits found in western parts of Asia

Figs are great in natural and simple sugars, minerals and fiber.

Figs contain vitamin A, vitamin B1, vitamin B2, calcium, iron, phosphorus, manganese, sodium, potassium and chlorine.

Dried figs having 250mg of calcium per 100g

Figs are greatly alkaline; thereby backup the body’s pH.

It is good for fever, earache, boils, abscesses, venereal diseases and is tremendous for the liver.

Good for Alkaline, Blood Pressure, Cancer, Obesity, Diabetes and Nutrients.