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Sometimes, all you need is a splash of colour, in the form of a delicious and nutritious piece of fresh fruit – yum! As many of us know, the recommended fruit intake is two servings per day (Source: Eat For Health, 2020).

What you may not know though, are all the various benefits the fruit rainbow offer, from increased fibre, to weight loss to healthy skin. Keep reading to get all the details.

Good for pre-workout

Fruits are a good choice for a pre-workout boost to give you the adequate energy to conquer your workouts, and did we mention, they are usually low in sodium and fat content too.

Although fruits are very nutritious, some of them pack more natural sugar than the others. Consider your portion size when you're eating these fruits in particular:

  • Grapes: 16g sugar per 100g
  • Bananas: 13g per 100g
  • Mangoes: 13g per 100g
  • Cherries: 11g per 100g
  • Blueberries: 11g per 100g
  • Dried fruits (sultanas, figs, dates): 50-65 g per 100g

Rich in fibre  

Fruits are high in dietary fibre that helps you to feel fuller, have regular movement, and contribute to better gut health. Apples, pears, bananas and pineapples are some common fruits that are good sources of fibre.

Check out our mango and banana nice cream here.

Healthy skin, hair & stronger bones

Eating healthy also means healthier skin. Avocados, citrus fruits like oranges and grapefruit, mangoes, blackberries and red grapes have high vitamin C, E and antioxidant content that help reduce oxidative damage on your skin. They also aid with collagen production for stronger bones and beautiful hair.

Good for the heart

Being high in dietary fibre and minerals such as potassium and magnesium, fruits like bananas, cantaloupes, peaches and frozen berries are healthy for your heart as they can improve blood pressure and cholesterol levels.

Boosts immunity

Aside from citrus fruits, berries and tropical fruits like kiwi, mango, guava and papaya are packed with vitamin A, C, zinc, polyphenols and flavonoids that helps in boosting your body’s immune system and help fight off infections.

Fights off inflammation

The colours of fruits are not pretty, but also indicates that they are full of phytochemicals that help lessen inflammatory markers that can lead to improvement of quality of life and reduce risk of having chronic diseases.

Looking for more nutritional advice and information? Chat to one of our Food Coaches today.

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