JLL’s A-Z of Fruit and Benefits (Part 1 of 2)

The importance of fruit in relation to our general well-being is drilled into us virtually everyday. It starts early on with our parents making sure we have a piece of fruit in our lunch boxes, to our adult life, where we try to get at least 5 portions of fruit or veg a day as often as possible. Lets be honest though, for a lot of us its easier to pick up a packet of crisps or a chocolate bar when we feel peckish. So, with that in mind, we at JLL have come up with an A-Z of fruits with some of their benefits to hopefully reignite your love for fruit. 


PS: As there aren’t many common fruits that begin with the letters ‘I’,’X’ and ‘Y’, so we’ve added more than one for some letters to compensate. So without further ado lets get into our list…



The abundance of anti-oxidants such as quercetin, catechin, phloridzin and chlorogenic gives apples the ability to prevent cancer.  These anti-oxidants are also linked with positive impacts on aging, diabetes, weight management, bone health, pulmonary function, and gastrointestinal protection. pectin, a type of fibre, is especially known to be beneficial for lowering cholesterol levels naturally. vitamin C in Apples is important for skin, eye, immune and brain health, while the mineral boron is beneficial for bones.




Avocado’s contain monosaturated fats, often referred to as the ‘good fat’ that your body requires known to lower cholesterol. The antioxidant within Avocados, carotenoids, can help prevent the development of cancer. Zeaxanthin, lutein which are types of carotenoids, can protect eyes from the high-energy light waves that can be quite harmful. The potassium content of Avocados can reduce blood pressure, while the fibre helps to maintain healthy digestion. Other nutritious ingredients include vitamins B and E.



Banana contain both soluble and insoluble fibre which as a whole is thought to have many heart benefits. The soluble fibre in particular has the tendency to slow down digestion and keep you feeling full for a longer time. The taste of bananas is said to benefit metabolism and contribute to the feeling of fullness too. The sweetness is believed to bring a sense of heaviness, while the slight sour tones stimulate Agni, the bodies digestive juices. Vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6 are all present in bananas, making them nutritional heavyweights. The high Potassium helps in regulating heartbeat, blood pressure, and keeps the brain alert.




A blueberry’s content includes fibre, potassium, folate, vitamin A, vitamin C, vitamin B6, and phytonutrient. These ingredients give blueberries the power to help heart health, bone strength, skin health, blood pressure, diabetes management, cancer prevention, and mental health. The high fibre content increases satiety, or the feeling of being full, and reduce appetite. Vitamins A and C act as antioxidants that can help to prevent cancer.



Cherries also contain powerful antioxidants like anthocyanins and cyanidin. Sweet cherries in particular contain fibre, vitamin C, carotenoids and anthocyanins, each of which may help play a role in cancer prevention. Another antioxidant melatonin helps “cool down” excess inflammation and associated oxidative stress. What’s more is that it plays a vital role in sleep and bodily regeneration. Slightly sourer cherries may have a protective effect to reduce muscle damage and pain during strenuous exercise. Furthermore, they regulate genes involved in fat and glucose metabolism.




I know what you’re thinking, is cucumber a fruit? Well yes, it is. if you’re unsure do a quick google search in another tab, we’ll wait…

Okay so with that out of the way lets take a look at some of the nutrients that make a cucumber what it is. They contain antioxidant flavonoids, such as quercetin, apigenin, luteolin, and kaempferol. Cucumbers also posses the well-known vitamin C and beta-carotene. Combined with polyphenols called lignans, Cucumbers are also believed to help prevent cancer, in particular breast, uterine, ovarian, and prostate cancers. Other benefits derive from multiple B vitamins, including vitamin B1, vitamin B5, and vitamin B7 (biotin). B vitamins are known to help ease feelings of anxiety and buffer some of the damaging effects of stress. The skin of cucumber is made of insoluble fibre which adds bulk to stool and although it not the most pleasant thing to think about, it does benefit digestion. Soluble fibre in cucumbers slow down digestion while potassium lowers blood pressure.



Okay, with Dates you are going to have to stick with us because the benefits seem almost endless.

First lets get the cringey topic out of the way. Dates are a natural laxative, so for anyone that is struggling to go to the toilet, this is the fruit for you. now that that’s out of the way lets focus on the less cringey benefits. Dates have a high iron content and a lack of iron can lead to fatigue and sluggishness. The presence of organic sulfur can lead to a reduction of allergic reactions and seasonal allergies. Natural sugars  sugars like glucose, fructose, and sucrose make dates the perfect snack for an immediate burst of energy. Selenium, manganese, copper and magnesium benefit healthy bone development and strength, particularly as people age, their bones gradually weaken.

Nicotine in Dates help stimulate the growth of friendly bacteria in the intestines. Potassium improves the speed and alertness of brain activity. Another interesting point is the fact that dates are a natural aphrodisiac, know to be beneficial for increasing sexual stamina. Like some of the fruits previously mentioned, dates have shown signs that i could be used to prevent certain types of cancer. Last but definitely not least, dates have been known to be an effective remedy for curing hangovers! So  the next time you have a heavy night out give them a try in the morning.



Elderberries contain chemical compounds called anthocyanidins which make them an excellent general immune system booster. Anti-inflammatory combined antioxidant properties allow Elderberries to ease sinus issues. Extracts of elderflower (from which the berries grow) stimulate glucose metabolism and the secretion of insulin, lowering blood sugar levels. bioflavonoids and antioxidants, along with its high vitamin A content, make it awesome for skin health. Elderberry have also shown links that indicate that they can reduce the risk of cancer. Finally, Elderberries have been shown to promote both urination and bowel moments.



Figs are a high fibre fruit, which as mentioned with Dates, add bulk to stool and therefore benefit digestion as a whole.  The high fibre content figs helps reduce weight and is often recommended for obese people. However, their high-calorie count can also result in weight gain if over utilised. The fibre properties also make Figs a natural laxative and can be beneficial in lowering cholesterol and preventing cancer. The risk of heart disease is reduce with the presence of phenol, omega-3, and omega-6 fatty acids. Similar to Dates, Figs are also a natural aphrodisiac and there calcium content means that teeth and bones are also benefited.



Grapefruit is abundant in vitamin C which help supports the immune system, in fact, half of a grapefruit provides about 78% of your recommended daily intake of vitamin C. The high water content in a grapefruit can help you feel full and stay hydrated and like with previous fruits, the fibre content means that it is digested slower. Eating a couple of  grapefruits a day can prevent and even reverse damage caused by gum disease. The bitter taste of Grapefruits come from naringenin and this has been found to successfully prevent the formation of kidney cysts. The power of a grape fruit can be felt without even eating it. The smell Grapefruit, like with other citrus fruits, can make a difference on curbing our stress and anxiety levels, and depression.




The nutrients in grapes may help protect against cancer, eye problems, cardiovascular disease, and other health conditions. Nutrition in Grapes include fibre, potassium, and a range of vitamins and other minerals. Grapes contain the antioxidants lutein and zeaxanthin, which can help maintain eye health.




Honeydew Melon

Honeydew Melons have high calcium content which is very good in keeping the bones and teeth healthy and strong. They can eliminate problems that can lead to serious disease and illnesses like high blood pressure, heart ailments, or worst cancer. Being 90% water and rich in potassium, assures the body has regular water levels. Honeydew Melons hydrate the body on a cellular level. Phytonutrients needed by the eyes, Lutein and Zeaxanthin, which happens to be present in honeydew melon. Honeydew Melons also contain properties that regulate the insulin production in the body.


Juniper Berries

Flavonoids in Juniper Berries help your body to prevent and fight disease because they relieve oxidative stress caused by too many free radicals in your system. Antibacterial and anti-fungal qualities are also present juniper berries. common uses for juniper berries, specifically in essential oil form, is to treat skin issues like rash or eczema. Juniper berries can help relieve bloating in some cases because they function as function as diuretics. Juniper berry essential oil is used as relaxant and is believed to have a positive impact on brain chemistry, encouraging rest.


Kiwi Fruit

Almost twice the vitamin C of lemons and oranges! And as mentioned the vitamin C acts as powerful antioxidant, eliminating free radicals that could cause inflammation or cancer. Vitamin c also boost the immune system. A Kiwi fruits antioxidants and serotonin may be beneficial in the treatment of sleep disorders. This exotic fruit is loaded with dietary fibre, which helps in the prevention of numerous diseases. Actinidain helps with digestion and is known for its protein dissolving properties. Folate that can be found i Kiwi is thought to be beneficial to pregnant women.

Kiwi fruit is loaded with vitamins and minerals such as vitamins (A, B6, B12, E), potassium, calcium, iron and magnesium. the benefits of these ingredients include improved blood circulation through the vessels, lower stress, iron absorption for healthy bones and teeth, good vision. Kiwi is alkaline in nature,it counters the effects of acidic foods that we quite often consume. In addition to the above-mentioned qualities, kiwi fruits contain omega 3 fatty acids, carotenoids, polyphenols, and promotes heart health.

That concludes part one of our journey through the world of fruit. Check us out next week to get the second installment. In the mean time you’ll have chance to digest all the benefits mentioned here. We hope this post has encouraged you to make a fruit salad.






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Digital Marketing Manager for JLL Fitness. Interests: Marketing, Digital Marketing, Advertising, Promotions, Sports and Fitness.

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