🍎 Fruit Vitamin Chart: Which Fruit Gives You What
📝 Last reviewed: August 2026
Vitamin C powerhouses: guava (4× an orange!), kiwi, citrus (orange, grapefruit, lemon), strawberry, papaya, pineapple.
Vitamin A (beta-carotene): mango, papaya, apricot, cantaloupe — the orange/yellow fruits. Beta-carotene turns into vitamin A in your body.
Potassium: banana, avocado, dates, oranges — helps blood pressure and muscle cramps.
B-vitamins: banana (B6), avocado (folate), citrus (folate), melon.
Best fruits during fever: water-rich + vitamin C + easy to digest — orange, papaya, watermelon, kiwi, banana (energy), and pomegranate (traditionally used for weakness). Avoid very acidic or heavy fruits; sip plenty of fluids.
Fruits for energy: banana before exercise, dates for quick energy, apple with the peel (fibre), berries for antioxidants.
The habit: 2-3 servings of fruit a day, eat the colours — each colour brings a different vitamin family.
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