🥗 Nutrition · Fruits

🍎 The Complete Fruit Library

Every fruit's botanical family, vitamin sources, best uses — and exactly which fruits to reach for during fever, constipation, pregnancy and more.

🍃 Fruit families

Fruits from the same botanical family share similar nutrients and allergy profiles. Knowing the family explains a lot — why peaches and strawberries both sit in the rose family, or why mango skin can bother people allergic to poison ivy.

🍎

Apple

Rosaceae (rose family — with pears, plums, cherries, strawberries)

🍌

Banana

Musaceae (banana family — with plantain)

🍊

Orange

Rutaceae (citrus family — with lemon, lime, grapefruit, mandarin)

🥭

Mango

Anacardiaceae (cashew family — with cashews, pistachios, sumac)

🍉

Watermelon

Cucurbitaceae (gourd family — with cucumber, melon, pumpkin, squash)

🧡

Papaya

Caricaceae (papaya family)

🟢

Guava

Myrtaceae (myrtle family — with clove, eucalyptus)

🔴

Pomegranate

Lythraceae (loosestrife family)

🧭 Fruit guides by condition

🤒

Fruit guide

Fever & Infection

Orange, Watermelon, Papaya, Banana, Pomegranate, Guava, Kiwi (Chinese gooseberry…

Read: Fever & Infection →

🥦

Fruit guide

Constipation

Apple, Kiwi (Chinese gooseberry), Dates, Papaya, Guava, Watermelon, banana (full…

Read: Constipation →

🛡️

Fruit guide

Immunity & Colds

Guava, Kiwi (Chinese gooseberry), Orange, Strawberry, Mango, Pineapple, Lemon…

Read: Immunity & Colds →

🩸

Fruit guide

Anemia (iron)

Pomegranate, Dates, Apple, Orange, Kiwi (Chinese gooseberry)…

Read: Anemia (iron) →

❤️

Fruit guide

Heart & Blood Pressure

Banana, Avocado, Pomegranate, Grapes, Orange, Apple…

Read: Heart & Blood Pressure →

🩺

Fruit guide

Diabetes-friendly

Guava, Apple, Strawberry, Kiwi (Chinese gooseberry), Orange, melon (small), date…

Read: Diabetes-friendly →

🤰

Fruit guide

Pregnancy

Banana, Orange, Mango, Avocado, Guava, Kiwi (Chinese gooseberry), dates (late pr…

Read: Pregnancy →

✨

Fruit guide

Skin & Glow

Strawberry, Kiwi (Chinese gooseberry), Orange, Mango, Watermelon, Papaya…

Read: Skin & Glow →

Fever & Infection

Water-rich, vitamin-C-rich, easy to digest. Sip fluids, add ORS, and never force food — small soft portions are enough. See a doctor for high or prolonged fever.

Best fruits: 🍊 Orange · 🍉 Watermelon · 🧡 Papaya · 🍌 Banana · 🔴 Pomegranate · 🟢 Guava · 🥝 Kiwi (Chinese gooseberry) · 🍋 Lemon

Constipation

Fibre + water + gentle enzymes (kiwi's actinidin, papaya's papain). Unripe banana binds — use only fully ripe. Drink plenty of water with the fibre.

Best fruits: 🍎 Apple · 🥝 Kiwi (Chinese gooseberry) · 🌴 Dates · 🧡 Papaya · 🟢 Guava · 🍉 Watermelon · banana (fully ripe)

Immunity & Colds

Vitamin C plus polyphenols. Whole fruit beats juice; eat the colours across the week.

Best fruits: 🟢 Guava · 🥝 Kiwi (Chinese gooseberry) · 🍊 Orange · 🍓 Strawberry · 🥭 Mango · 🍍 Pineapple · 🍋 Lemon

Anemia (iron)

Fruits don't carry much iron, but vitamin C triples plant-iron absorption — pair them with lentils, spinach and eggs. Dates + pomegranate are the traditional recovery pair.

Best fruits: 🔴 Pomegranate · 🌴 Dates · 🍎 Apple · 🍊 Orange · 🥝 Kiwi (Chinese gooseberry)

Heart & Blood Pressure

Potassium lowers blood pressure; polyphenols (pomegranate, grapes) support vessel health; avocado's fats improve cholesterol. Pair with vegetables and movement.

Best fruits: 🍌 Banana · 🥑 Avocado · 🔴 Pomegranate · 🍇 Grapes · 🍊 Orange · 🍎 Apple

Diabetes-friendly

Choose low-GI, high-fibre fruits, eat whole (never juice), and keep portions fixed. Test how your body responds — everyone is different.

Best fruits: 🟢 Guava · 🍎 Apple · 🍓 Strawberry · 🥝 Kiwi (Chinese gooseberry) · 🍊 Orange · melon (small) · dates (1-2 max)

Pregnancy

Folate, iron-absorption (C), fibre, hydration. Fully ripe papaya is fine; GREEN papaya and pineapple/bromelain supplements are avoided. Wash everything; refrigerate cut melon.

Best fruits: 🍌 Banana · 🍊 Orange · 🥭 Mango · 🥑 Avocado · 🟢 Guava · 🥝 Kiwi (Chinese gooseberry) · dates (late pregnancy) · 🍈 Melon (cantaloupe/honeydew) · 🍓 Strawberry