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Updated: Aug 4, 2021

Fruits contribute to a healthy, balanced diet and are a great option for breakfast, snack, or dessert. Fruits should be eaten first thing in the morning after a glass of water to ensure proper digestion and nutrient absorption. They taste delicious and we have many varieties to choose from. They are important in daily meals because they are a source of vitamins and minerals, including folate, vitamin C and potassium, and dietary fiber. The dietary fiber help to maintain a healthy digestive system by preventing constipation and other digestion problems. The minerals and vitamins help reduce the risk of cancer, heart disease, stroke, and many other diseases.


Avocados are very popular in the Kenyan market, with its benefit ranging from food on the table to body creams and lotions. They have a creamy texture and mild flavor and are found in markets, supermarkets, kiosks, and the likes. They can be seasoned, stuffed, scrambled in eggs, used to make a smoothie, creamed, grilled, or fried with a plate of githeri or rice and beans, baby feed, mashed and mixed with food, or used as a dessert in homes and hotels. Potassium is a main health component of avocados and helps promote healthy heart contraction and reduces high blood pressure. Avocados are loaded with other nutrients such as vitamin C, vitamin K, vitamin B, and vitamin E which help reduce the risk of heart disease. Avocados are a good source of dietary fiber, which helps boost the digestion of food.


Watermelons are juicy, one will think they come from wet areas, but surprisingly they need hot weather to produce sweet fruit. Watermelons are sweet, juicy, and healthy fruits. In Nairobi, you will encounter hawkers selling watermelons in every street. The fruits are available as a whole or sliced and in juices that are cheap and affordable. Watermelon is important in a daily diet because they help the body in digestion and hydration due to its high water content and is fiber-rich. Watermelon contains minerals and vitamins, which are important antioxidants that help improve the skin and hair. The minerals and vitamins in watermelon help lower inflammation and oxidative stress, hence improving heart health and preventing cancer.


Pineapple juice has always been a favorite juice to many people, and they are also available as whole fruits and are very affordable. Pineapples are delicious and healthy fruits. Pineapples contain nutrients such as vitamins and minerals. They are rich in vitamin C and manganese which are essential for growth and development, a healthy immune system, and aid in the absorption of iron from the diet. Pineapples are a good source of antioxidants, which help reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Pineapple contains fibers and bromelain that have high digestive properties and regularizes the intestinal system, which helps promote your intestine activity.


A banana a day keeps the doctor away. Bananas are common in Africa, and they are available as bunches, single fruits, or smoothies on the street of major cities. Bananas are healthy and should be included in everyday meals. They have carbohydrates, vitamins, and minerals such as vitamin A, calcium, potassium, magnesium, iron, phosphorus, potassium, fiber, and natural sugars. Bananas are energy boosters, they maintain heart health, support digestion by preventing constipation, and help maintain the skin and hair due to their high mineral and vitamins content.


Oranges are among the most popular fruits. They are served as whole fruit or juices. Oranges are composed of carbohydrates such as glucose, fructose, and sucrose, vitamin C, minerals such as potassium, water, and are a good source of fiber. Oranges are a healthy source of fiber that improved digestive health. They help maintain heart health, prevent kidney stones and protect against anemia by increasing your iron absorption. Eating whole oranges is healthier than drinking orange juice. Orange has more than the recommended daily number of vitamins C, which is important in boosting your immunity.


Mangoes are seasonal, but sometimes they can be found all time of the year in your nearest grocery store or local fruit sellers. Mangoes are colorful, sweet fruits found all over Africa. They are an important source of vitamins, minerals, and antioxidants that provide important health benefits. Mangoes are rich in vitamin K that helps in the blood clotting process, vitamin C which is important in the formation of blood vessels, and healthy collagen. Mangoes contain beta-carotene, an antioxidant important in lowering the risk of cancer, and high in dietary fiber and amylase compounds that help stabilize your digestive system and preventing constipation.


It is important to start your day with a piece of pawpaw. Pawpaw are delicious, sweet with a soft texture, and their seeds are edible. They contain high levels of antioxidants vitamin A, vitamin C, and vitamin E and an enzyme called papain used to tenderize meat. Pawpaw has powerful antioxidant effects which are important in reducing inflammation, fighting disease, keeping a young look, and reducing the risk of heart disease. Vitamin C in pawpaw helps to boost the immune system, allowing the body to fight off bacterial and viral illnesses.


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