| | Vitamin Health Benefits | Fruit Sources |
| Vitamin A | Important for growth and the normal development of tissues. Maintains the health of the skin against infections. Protects against many forms of cancer and is also necessary for vision | Melon, mangoes, tomatoes, papayas, and tangerine |
| Vitamin B6 | Helps the body break down fats, use proteins, and make red blood cells and antibodies. Helps balance sex hormones. Natural anti-depressant and diuretic. Helps to control allergic reactions. | Bananas, avocados |
| Vitamin C | Promote gum health, support tooth and bone formation. Strengthens immune system – fights infections. Keeps bones, skin and joints firm and strong.Help heal wounds. | Apples, cantaloupe, grapefruit, kiwifruit, oranges, papayas, pineapple, pomegranates, strawberries, watermelon |
| Fibre | Heart disease prevention. Healthy gastrointestinal. It aids in maintaining normal bowel function. Weight maintenance. | Grapefruit, kiwifruit, nectarines, oranges, pears, prunes, raspberries, strawberries, |
| Folate | Reduce risk of birth defects. Prevents heart disease. Essential for making new healthy red blood cells. | Avocados, oranges, papayas, strawberries |
| Phytochemicals | Cancer prevention. Heart disease prevention. Maintain healthy vision. Immunity enhancement. | Blueberries, cherries, cranberries, grapes (red), oranges, plums, prunes |
| Potassium | Helps muscle contraction. Maintain normal blood pressure. Helps regulate fluids. | Apricots, bananas, kiwifruit, |
