Fruit Nutrition
Deep-dive nutrition profiles for the fruits you eat every day — backed by primary research and written in plain language. Calories, vitamins, minerals, and what the science actually says about each one.
Pomegranate Nutrition: Benefits, and the Iron Myth Explained
Pomegranate has 9 times less iron than spinach — the 'good for anemia' belief is popular but not what the actual numbers show. Here's the real picture.
Dates: Nutrition, Benefits, and the Real Story on Blood Sugar
Dates taste like candy but have a genuinely low glycemic index — here's the real research, including what a proper clinical trial actually found.
Orange Nutrition: Benefits, Risks, and How Many to Eat
A whole orange has 6x the fiber of a glass of orange juice, and it genuinely changes how your body handles the same sugar. Here's the real research.
Amla (Indian Gooseberry): Nutrition and Real Benefits
Amla has roughly 10x the vitamin C of an orange — and unlike most fruit, its vitamin C survives cooking and drying. Here's the real research.
Avocado Nutrition: Benefits, and the Real Risk Nobody Mentions
Avocado's fat genuinely boosts vitamin absorption from other foods by up to 15x — but there's a real injury risk in cutting one that hospitals actually track.
Banana Nutrition: Health Benefits, Risks, and How Many to Eat a Day
Bananas pack potassium, fibre, and fast energy — but how many should you actually eat? Here's the full nutrition picture, benefits, and risks worth knowing.
Mango Nutrition: Health Benefits, Risks, and How Many Are Too Many
Mango is genuinely rich in vitamin A and C, with real research behind it — plus one surprising risk, mango skin dermatitis, that catches people off guard.
Apple Nutrition: Health Benefits, Risks, and Whether 'An Apple a Day' Is Real
Apples are genuinely good for you — the research on fibre and quercetin backs it up. Here's the honest picture: what's real, what's overstated, and the risks.