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Student Blog

Discover the Top Five Fruits that are Nutrient-Packed Powerhouses


Consuming nutrient-rich fruits into your diet is a wise choice when trying to maintain a healthier lifestyle. Although there are many healthy options, there are certain fruits that stand out due to their outstanding health benefits.


“The key is to eat fruits of various colors, as each color provides a different. [1] 


Among the many options available, five fruits stand out as true powerhouses of health including bananas, dragon fruit, blueberries, oranges, and apples.  


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Bananas: The Energy Boosters

Bananas are not just a convenient snack but, are also a powerhouse of nutrients. As they are rich in potassium, vitamin C, and vitamin B6, bananas contribute to heart health, aid digestion, and provide a natural energy boost.


Their versatility makes them a perfect addition to smoothies, oatmeal or can be enjoyed on their own.

Dragon Fruit: Vibrant Nutrient Elixir

Known for its striking appearance, dragon fruit is not only visually appealing but also a nutritional treasure. Dragonfruit is packed with antioxidants, fiber, and vitamin C.


This fruit also supports immune function, aids digestion, and promotes healthy skin by adding a burst of color to your diet.




Blueberries: Antioxidant Superstars

Blueberries are tiny yet mighty when it comes to health benefits. They are loaded with antioxidants, vitamins C and K, and fiber.  Blueberries support brain health, improve heart function, and can help reduce inflammation.


These berries are a delicious addition to salads, yogurts, and blended into a smoothie, or can be enjoyed as a snack.


Oranges: Citrus Goodness for Immunity

Oranges are best known for their vitamin C content. This plays a crucial role in supporting the immune system.


Oranges also provide fiber, potassium, and antioxidants. Including oranges in your diet can aid in hydration, improve heart health, and contribute to radiant skin.

Apples: Fiber-Rich Crunch

An apple a day can keep the doctor away. Apples are a great source of dietary fiber, can promote digestive health, and can help with weight management.


They also contain antioxidants and vitamin C. Enjoy apples as a convenient and nutritious snack or incorporate them into salads and desserts.


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Is Fruit Good For Us?

Nature has provided us with a diverse array of fruits, each offering unique health benefits. Fruit is healthy for you! We should be eating around 400g of fruit every day.[2] 


By including bananas, dragon fruit, blueberries, oranges, and apples in your diet, you can harness the power of nature to support your overall well-being. Embrace these delicious and nutritious fruits, and take a step towards a healthier and happier you.



Rainbow Fruit Salad Recipe

  • Ingredients:

    • 2 bananas, sliced
    • 1 dragon fruit, diced
    • 1 cup blueberries
    • 2 oranges, peeled and segmented
    • 2 apples, diced
    • Fresh mint leaves for garnish (optional)
  • Optional Dressing:

    • 2 tablespoons honey
    • 1 tablespoon lime juice
    • Zest of one lime
    • 1 teaspoon chopped mint (optional)Feel free to customize the salad by adding a handful of chopped nuts or a sprinkle of chia seeds for added crunch and nutritional value.

This rainbow fruit salad is not only visually appealing but also a nutritious and refreshing treat and perfect for picnics, brunches, or as a healthy dessert.


Choosing a healthy plant-based and vegan diet is most beneficial when it comes to:

  • Higher levels of energy;

  • Improved sleep;

  • Trifecta-Healthy-Meal-Delivery-Banner-Ad-300-x-500Aids in energy and overall happiness;

  • Provides a sense of comfort and relief;

  • Could prevent major diseases such as obesity and diabetes;

  • Accomplish weight-loss and management; and

  • Improves mental and cognitive functioning.

There are really no excuses not to try healthier habits in your everyday life. If you are a man or woman looking for specific benefits of adopting healthier habits or just want to know about the general healing properties of herbs. Please remember to comment or post any health questions, or contact us directly!


Also, feel free to share any of your favorite recipes to make and share it with the Assuaged community on our ➡️ Share A Recipe ⬅️ page!



Pick Your Type of Deliciousness!

"A dietary shift toward plant foods and away from animal products is vital for promoting the health of our planet."

Start with either a Meal Kit or Fresh, Prepared Meal plan, and then customize your weekly delivery.  

It’s easy peasy. Get exactly what you want—meal kits, prepared meals, or both—every time.

And don’t worry, our favorite foodie brand Trifecta has lots of Less Prep, high-protein and gluten-free meals.

✅ Immunity-Rich Meals
✅ Fast-Prep & No Hassle
✅ Ease Cooking Stress
✅ Enjoy Plenty of Variety


Ignoring Your Health Is Just As Bad As Ignoring Your Mother

Here at Assuaged, we are dedicated to promoting healthier living and equipping students with essential digital skills. Support our mission by visiting our non-profit website and discovering the impact we are making on public populations and the lives of public health students.

Learn More

Health has never tasted so good.

Organic and plant-based varieties have proven to reduce the risk and progression of disease. Guess what? You can still have fun on date night indulging in sweets you never knew existed.

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