Fruit & Vegetable Nutrition Guide

💡 Apples contain pectin, a soluble fiber that feeds beneficial gut bacteria.

💡 Avocados contain more potassium per gram than bananas.

💡 Beta-carotene converts to vitamin A in the body and supports vision.

💡 Bananas are a top natural source of quick-release energy carbs.

💡 Broccoli contains sulforaphane, a compound studied for cellular health.

💡 Strawberries pack more vitamin C per cup than an orange.

💡 Blueberries are one of the most antioxidant-rich fruits.

💡 Pair spinach with vitamin C to boost iron absorption.

💡 Cooking tomatoes increases the bioavailability of lycopene.

💡 Crushing garlic releases allicin, its key bioactive compound.

💡 One kiwi can cover your full daily vitamin C needs.

💡 Tart cherries are one of the few natural food sources of melatonin.

💡 Watermelon is 92% water — a top hydrating fruit.

💡 Pineapple contains bromelain, an enzyme that helps digest protein.

💡 Cranberries contain proanthocyanidins that support urinary tract health.

💡 Pomegranate seeds (arils) are loaded with punicalagins, powerful antioxidants.

💡 Papaya contains papain, a natural enzyme that aids protein digestion.

💡 One cup of kale exceeds your daily vitamin K needs.

💡 Onions are rich in quercetin, a powerful antioxidant flavonoid.

💡 Capsaicin in chilies has been studied for metabolism support.

💡 Beet nitrates may improve blood flow and exercise endurance.

💡 Mushrooms exposed to sunlight naturally produce vitamin D.

💡 Gingerol is the main bioactive compound studied for nausea relief.

💡 Pair turmeric with black pepper to boost curcumin absorption.