Fruits and vegetables make you more alert and increase your concentration. The USDA recommends getting 5-9 servings of fresh fruit and vegetables every day because a diet with lots of fruit strengthens your overall immune system.

Some nutrition facts:

Carbs g/100 g fruit and berries

Banana 21,8
Cherimoya (a subtropical fruit) 21,6
Sharon 16,6
Grapes 16,2
Pomegranate 16,1
Mango 15,3
Kumquat (Kinkan) 14,5
Apple 12,4
Nectarine 11,4
Pineapple 11,2
Pear 11
Orange 10,3

Vitamin C

The body can’t produce vitamin C, so it’s really important to eat fruits and vegetables with much vitamin C every day.

Vitamin C
mg/100g fruit and berries

Blackcurrant 210
Guava 184
Strawberries 66
Kiwi 63
Cloudberry 63
Papaya 62
Orange 53
Mango 28
Apple 12
Banana 9

Vitamin C
mg/100g vegetables

Pepper, yellow 205
Pepper, red 200
Kale/Borecole 120
Pepper, green 115
Brussels sprouts 85
Broccoli 83
Cauliflower 73
Spinach 46
Leek 40
Swedish turnip 36
Cabbage 36

Recommended amount of vitamin C per day for grown-ups are 60mg.