Presenting the nutrient-rich fruits for your fruit bowl:

• Passion fruit (protein): Protein is essential to keep us satiated, support muscle growth and repair tissues. Passion fruit is rich in protein, having 5 g of protein per cup.
• Passion fruit (magnesium): Magnesium is essential for the entire body, be it muscle contraction, bone strength, heart rhythm, and regulating mood. Passion fruit nails it here, too. It offers 68mg of magnesium per cup.
• Jackfruit (potassium): Potassium is essential for our nerves, the movement of muscles, and the functioning of the heart. A cup of jackfruit offers 739 mg of potassium. It is also a meat substitute, in its raw form, and is used in stir-fries and curries. Once ripe, it sweetens and can be eaten directly.
• Prickly pear (calcium): Calcium is essential for the strengthening of teeth and bones. The fruit of the cactus, i.e. Prickly pear, packs 83mg of calcium per cup.
• Banana (electrolytes): Electrolytes are essential for passing nerve signals, muscle movement, heart rhythm and brain functioning. Bananas are a great source of replenishing lost electrolytes (loss through sweat, breath, and urine).
• Cherries (antioxidant): Antioxidants are essential for reducing oxidative stress in the body. Sour cherries (small and tart in taste) contain high levels of antioxidants.
• Dates (more sugar): 2 pieces of Medjool dates contain 32 gm of sugar. Dates also contain copper, B vitamins, iron, calcium and magnesium. They have a low glycemic index, despite being sweet, and do not cause spikes in blood sugar levels.
• Raspberries (less sugar): Raspberries are the least sweet of the fruits. They contain 5 g of sugar per cup, and can be eaten alone, unlike lemons or fresh cranberries.
• Dates (more carbohydrates): Carbohydrates are essential for energy, for strenuous activities, or quick recharge. 2 Medjool dates contain 36 gm of carbohydrates.
• Avocado(least carbohydrates): Avocado is the fruit with the least carbohydrates, accounting for 4 gm per serving (1/3rd of a fruit). They are ideal for their fruity flavour and also contain Vitamin C with brightness.