5 Important Fruits Every Employee Should Eat For Lunch

Fruit is most often packed with vitamins and fibre, and a smart way to make your office lunch a healthy and nutritious meal. But - it is worth picking your fruit carefully to make sure you get the best ’bang for your buck’ - fruit is also full of naturally occurring sugars, and so picking out the fruits with the most vitamins and nutritional benefits makes sense, to ensure that you get the biggest health boost your can.

Here I have picked five fruits that can be added to your lunch to give you an easy and instant dose of health benefits. I have even picked ones that are easy to source and store, so no cheating!


We all know what an apple a day does, right? Not only is it full of vitamins, it has a good amount of soluble dietary fibre, which helps your body balance blood sugar levels, and promotes good gut health. It is even said that apples clean your teeth as you eat them - the perfect dessert or guilt free tea break. All wrapped up in a handily portion sized package, which you can store at room temperature on your desk, so everyone knows just how virtuous your snacking is.


I promise you, it is a fruit. With one tomato (123g) coming in at only 22 calories, no fat, 1g protein and 5g of carbohydrate, it is a great way to get vitamins A and C, folic acids and antioxidants. Overall, tomatoes can contribute to good heart health, improved blood pressure, and minimising the risk of depression. Tomatoes also contain lycopene, which has been linked with the prevention of various types of cancer. Definitely worth sticking one into your sandwich. 


Blackberries are a great and easy snacking fruit, available most of the year round in supermarkets - although at their best late summer and autumn - they won’t sit on your desk for long enough to go bad. Low in calories, blackberries release their energy slowly, so help to keep blood sugar levels steady and snack cravings at bay. As well as containing vitamins and antioxidants, blackberries also contain useful minerals, such as copper, which is needed for healthy blood and bone production. 


I know they’re not the sexiest fruits, but prunes are a step ahead of many others in terms of ease and sweetness. A pack will last as long as you like in a desk drawer and might just be sweet enough to keep you off the chocolates. Of course, they also come with health benefits - including great levels of vitamins, high soluble fibre which can lower cholesterol and stabilise blood sugar, and high levels of Vitamin K and beta-carotene, which slow bone loss, and have even been shown to make people happier. 

Kiwi fruit

The final superfruit to stick in your lunch box, or keep close to hand on your desk is the kiwi fruit. Aside from the ease of transporting and eating - just eat the outside too, it’s perfectly edible and some extra fibre to boot - they come with more vitamin C than an orange, and powerful antioxidants that can help heal and protect. 

If you’re trying to keep healthy through the winter season, or recover from a busy festive period, planning some fruit into your lunch or snacking is a great and easy way to build your immune system and overall health without any real effort. Swing by a supermarket, arrange some fruits artistically in a bowl on your desk, and - as long as you remember to eat it - you will feel the benefits as well as impressing your colleagues with your healthy choices.




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