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HFN Recommend Fruit! No Canned or Seedless Fruit!


Apples contain vitamin A, vitamin B1, vitamin B2, vitamin B6, vitamin C, folate (folic acid), potassium.  Here are some health benefits: Healthier teeth, Protects against Alzheimer’s and Parkinson’s, Decreases risk of diabetes, Fights cancer, Reduces cholesterol, Prevents gallstones, Helps with diarrhea and constipation, Detoxifies the liver, Prevent cataracts, and Boosts the immune system. Health First!

Image by Shelley Pauls


Bananas are a very good source of vitamin B6 and a good source of manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and copper.  Here are some Health benefits:  High Fiber Content, Helps with Digestion, High Source of Potassium, Helps Fight Anemia, and Helps with blood pressure.

Health First! 



Cantaloupe scores an "excellent" for both vitamin C and vitamin A (in the form of carotenoids). It scores "very good" for potassium, and "good" for a host of B vitamins (B1, B3, B6, and folate) as well as vitamin K  magnesium, and fiber.  Here are some Health Benefits:  Improves vision, Prevents cancer, Boosts immunity, Great for skin care, Reduces stress & anxiety, Controls diabetes, Treats arthritis, and Aids in digestion.  Health First!



Cucumbers are an excellent source of vitamin K and molybdenum. They are also a very good source of the pantothenic acid. They are also a good source of copper,potassium, 

vitamin C, Manganese phosphorus, magnesium, biotin 

and vitamin B1.  Here are some Health Benefits:  Protect Your Brain, Reduce Your Risk of Cancer, Fight Inflammation, Antioxidant Properties, Manage Stress, Support Your Digestive Health, Maintain a Healthy Weight, and supports the heart..  Health First!

Image by bruno neurath-wilson


Grapes are a good source of Vitamin C, Vitamin K, Fiber, and Antioxidants.  Here are some Health Benefits: They can help with weight management, anti-inflammatory, a heart-healthy, brain support, protects your skin, lowers your risk of diabetes, and reduces you risk of cancer.  Health First!



Kiwi contains vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber. Here are some Health Benefits:  Treats Asthma, Aids in Digestion, Antioxidant & Vitamin C, boost the immune system, Controls Diabetes, Reduces Blood Clotting, Regulates Blood Pressure, Improves Heart Health, Induces Better Sleep, Improves Iron Absorption, helps with weight loss, Skin Care, prevents skin cancer, Anti-fungal, and  Treats Arthritis.  Health First!



Limes are a good source of 

vitamins B, forthiamine riboflavin, niacin, vitamin B6, folate and pantothenic acid. Here are some Health Benefits:  Aids in Digestion, skin care, helps with weight loss, Relieves Constipation, Manages Diabetes, Prevents Heart Diseases, Heals Peptic Ulcer, Treats Respiratory Disorders, Treats Arthritis, Eye Care, Curves fevers, Treats Gout, Treats Gout, and Treats Urinary Disorders.  Health First!



Oranges are an excellent source of vitamin C. They are also a very good source of dietary fiber. In addition, oranges are a good source of B vitamins including vitamin B1, pantothenic acid and folate as well as vitamin A, calcium, copper and potassium.  Here are some Health Benefits:  Protect against cancer, Prevent kidney diseases, Fights liver cancer, lowers cholesterol, Rich in potassium and boost heart health, lowers the risk of diseases, Fight against viral infections,  Relieve constipation, Regulate high blood pressure, protect skin, and alkalize the body.  Health First! 



Peaches are a healthy source for vitamin E, vitamin K, niacin, copper, and  magnesium, manganese, calcium, and phosphorus.  Here are some Health Benefits:  Eye Care, prevents cancer, Aids in Digestion, Treats obesity, boost immunity, Lowers Cholesterol Level, Anti-aging Properties, Detoxifies the Body, Improves Cellular Health, and keeps Bones & Teeth Healthy. Health First!



Pineapples contains thiamin, riboflavin, vitamin B-6, folate, pantothenic acid, magnesium, manganese, potassium.  Here are some health benefits:  Immune system support, Bone strength, Eye health, and Anti-Inflammatory benefits.  Health First!



Raisins contain Protein, Calcium, Iron, Magnesium, Phosphorus, Phosphorus, Zinc, Copper, Manganese, Selenium, Vitamin A and Folate. Here are some Health benefits:  Relieves Constipation, Promotes Weight Gain, Prevents Cancer,  Reduce Hypertension, Controls Diabetes, Cure Fever,  Eye Care, Treat Sexual Dysfunction,  Promotes Bone Health.  Health First!



Soursop contains an abundant of vitamin C and several B vitamins such as thiamin, riboflavin and niacin, along with calcium, phosphorus and a small amount of iron.  Here are some health Benefits:   Has Anti-inflammatory Properties, Relieves Respiratory Distress, Treats Insomnia, Skin care and Prevents Cancer, Improves Gastrointestinal Health, and Boosts Immunity.  Health First!



Watermelon contians

thiamine, riboflavin, niacin,Vitamin B6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene, and betaine. 

Here are some Health benefits:   Helps You Hydrate, Contains Compounds That May Help Prevent Cancer,  Improves Heart Health, Lower Inflammation, May Help Prevent Macular Degeneration,  Is Good for Skin and Hair, and Helps Improve Digestion.  Health First!

Image by Floh Maier


Avocados are a good source of pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C.  Here are some Health Benefits:  Healthy for the heart, Helps improve vision, Osteoporosis prevention, Helps prevent cancer, Lowers risk of depression, Improves digestion, and it's a natural detoxification... 

Health First!

Organic Avocado


The blueberry's nutrition profile is especially high in fiber, vitamin K, manganese and vitamin C. In addition, blueberries also contain some niacin, vitamin A, folate, pantothenic acid, zinc,iron, magnesium and phosphorus.  Here are some Health Benefits:  Delay Aging, Improve Brain Function, Promote Digestion, Prevent Cancer, Eye Care, Cure Heart Diseases, and Boost Immunity.  Health First!

Image by Joanna Kosinska


Cherries are a good source of vitamin C. Cherries also contain vitamin A, calcium, protein and iron. Potassium in cherries keeps the body functioning and plays a key role in muscle, heart, kidney and nerve cell functions.

Here are some Health Benefits:  

Antioxidant Protection, Cherries contain powerful antioxidants like anthocyanins and cyanidin,  Cancer-Preventive Compounds, Reduce Inflammation and Your Risk of Gout, Support Healthy Sleep, Arthritis Pain Relief, Reduce Belly Fat, and Lowers Risk of Stroke.  Health First!



Dates is a good source of energy, sugar, and fiber.  They contain Essential minerals such as calcium, iron, phosphorus,sodium, 

potassium, magnesium, and zinc can be found in them. They also contain vitamins such as thiamin, riboflavin, niacin, folate, vitamin A, and vitamin K.  Here are some health benefits:  Lowers cholesterol, Rich in Protein, improved bone health,  Strengthens the nervous system, Rich in iron, Promotes digestion,  improves skin, and they assists in weight gain..  Health First!


Honeydew Melon

Honeydew Melons contain potassium, which helps maintain the water level in your body by countering your sodium intake. Honeydew is rich in calcium, helping your body maintain and improve bone health. It also keeps your teeth healthy and strong.  Here are some Health Benefits:  Promotes Weight Loss, Stronger Bones and Teeth, Hydrates the Body, Curbs Hypertension, Nourishes the Skin, Improves Overall Eye Health, Boost immune system, Prevents and Treats Diabetes, and Good for pregnant women.  Health First!

honeydew melon.png


Lemons are full of vitamins, potassium, minerals, phytonutrients and antioxidants. They are especially good sources of vitamin C and folate and vitamin B6..  Here are some health benefits of lemons:  It promotes hydration, It supports weight loss, It improves your skin quality,  It aids digestion, It freshens breath, and It helps prevent kidney stones.  Health First!



Mango's are a good source of Vitamin A,  Folate,  Vitamin B-6, Vitamin K,  and potassium.  Here are some health benefits: Prevents Cancer,  Lowers Cholesterol, Clears the Skin, Improves Eye Health, Alkalizes the Whole Body, Promotes Healthy Sex, Improves Digestion, and Helps Fight Heat Stroke.  Health First!

Sliced Ripe Mango


Papayas is an excellent source of vitamin A, potassium, and calcium, and PACKED with vitamin C.  Here are some Health Benefits:  Lowers cholesterol, Helps in weight loss, Boosts your immunity, Good for diabetics, Great for your eyes,  Protects against arthritis, Prevents signs of ageing, Helps ease menstrual pain, Improves digestion, Helps reduce stress, and Prevents cancer.. Health First!



Pears contain good amounts of copper, iron, potassium, manganese, and magnesium , along with B-vitamins like folates, riboflavin, and pyridoxine (vitamin B6).  Here are some health benefits:  High in Fiber, High Source of Immune-Boosting Vitamin C, Provides Antioxidants, Can Help with Weight Loss, Helps Improve Heart Health, Improves Digestion, Helps Fight Diabetes, and Helps Maintain Bone Health.  Health First!



Plums are a good source of vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B-6, and vitamin E.  The minerals present in them include potassium, fluoride, phosphorous, magnesium,

iron, calcium, and zinc.  Here are some health Benefits:  Treat Obesity, Control Diabetes, Prevent Osteoporosis, Improve Cognition, Aid in Digestion, Maintain Healthy Nervous System, Protect Heart Health,  Regulate Cholesterol Levels, Helps with weight loss,  Boost Cellular Health, Prevent Cancer, Prevent Blood Clotting, and Maintain Electrolyte Balance.  Health First!



Raspberries are an excellent source of vitamin C, manganese and dietary fiber. They are a very good source of copper and a good source of vitamin K, pantothenic acid,biotin, vitamin E, magnesium, folate, omega-3 fatty acids and potassium.  Here are some health benefits:  Weight loss, Reduce Wrinkles, Prevent Macular Degeneration, Prevent Infections & Cancer, Promote Optimal Health, and Strengthen Immune System.  Health First!



Strawberries are an excellent source of vitamin C (and our 5th best source ofvitamin C at WHFoods); an excellent source of the mineral manganese; a very good source of fiber, iodine, and folate; and a good source of copper, potassium, biotin,phosphorus, magnesium, vitamin B6, and omega-3 fats.  Here are some Health Benefits:  Eye Care, Boosts Immunity, Treats Arthritis and Gout, Prevents Cancer, Boosts Brain Function, Reduces Hypertension, Improves Heart Function, Reduces Inflammation, and  helps with weight Loss.. Health First!

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