Nutritional Value


Pineapples have a wide cylindrical shape, a scaly green, brown or yellow skin and a regal crown of spiny, blue-green leaves. The fibrous flesh of pineapple is yellow in color and has a vibrant tropical flavor that balances the tastes of sweet and tart. The area closer to the base of the fruit has more sugar content and therefore a sweeter taste and more tender texture.

How to enjoy :

  • Pineapple is a wonderful addition to fruit salads, especially those containing other tropical fruits such as papaya, kiwi and mango.
  • Drizzle maple syrup on pineapple slices and broil until brown. Serve plain or with yogurt.


Health Benefits :

  • A digestive fruit
  • Very diuretic fruit
  • An anti inflammatory food

Papayas are fruits that remind us of the tropics, the regions of the world in which they are grown. Once considered an exotic fruit, papayas' rise in popularity has made them much more available. Papaya has a wonderfully soft, butter-like consistency and a deliciously sweet, musky taste.

How to enjoy :

  • Mix diced papaya, cilantro, jalapeno peppers and ginger together to make a unique salsa that goes great with shrimp, scallops and halibut.
  • Sprinkle papaya with fresh lime juice and enjoy as is.
  • Slice a small papaya lengthwise and fill with fruit salad.
  • In a blender, combine papaya, strawberries and yogurt for a cold soup treat.


Health Benefits :

  • Age-related macular degeneration
    • Asthma prevention
    • Skin and healing
    • Regulates diabetes
    • Help in Digestion



“The king of the fruits," mango fruit is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and heath promoting qualities, making it numero-uno among new functional foods, often labeled as “super fruits." Mango is one of the delicious seasonal fruits grown in the tropics.

Uses : Mango is commonly eaten as a fresh fruit. The fruit may also be processed to produce mango pickles or chutneys.

Health Benefits

  • Fights cancer
  • Keeps cholesterol in check
  • Regulates diabetes
  • Strengthens your immune


  • Taste : Creamy, buttery, smooth
  • Appearance : Distinctive colors: bright yellow and green
  • Aroma : Floral, green, grassy, freshness, earthy


How to enjoy :

  • For an exceptional salad, combine sliced avocado with fennel, oranges and fresh mint.
  • Spread ripe avocados on bread as a healthy replacement for mayonnaise when making a sandwich.
  • Use chopped avocados as a garnish for black bean soup


Health Benefits :

  • Promote Heart Health
  • Promotes Blood Sugar Regulation
  • Anti-Cancer Benefits
  • They are generally available throughout the year, they are the most abundant and at their best during the spring and summer in Sri Lanka.



Banana is the dominating tropical fruit cultivated in Sri Lanka. It is a traditional home garden fruit extensively cultivated in all climatic zones in the county. However different climatic zones have adapted diverse types of banana. The main types such as Ambul Banana (Sweet & Sour Banana), Seeni Banana (Sugar Banana), Ambun Banana (Sweet Cavendish Aroma Banana), Kolikuttu Banana (Apple Banana) and Red banana are available throughout the year.

How to enjoy :

  • A peanut butter and banana sandwich drizzled with honey is an all-time favorite comfort food for children and adults alike.
  • Add chopped bananas, walnuts and maple syrup to oatmeal or porridge.


Health Benefits :

  • Helpful in overcoming depression
  • Digestion and weight loss
  • Helpful in keeping bones strong
  • Glory for helping your eyes

Veralu also called Ceylon olive and Wild olive, is a species indigenous to Sri Lanka. This fruits are almost similar to the large green olives. The Ceylon olive become smooth, green oval shaped when ripe. It has a brown coloured seed inside the fruit. The flesh outer portion of the fruit is edible. It has a slightly sour taste, which indicates that it is a good source of vitamin C.

How to use : Great for pickles

Health Benefits:

  • A natural form of hair care
  • Regulate Diabetes

More sweet than sour, with juicy meat and pulp. Its juice can be a tasty addition to sauces, salads, salsas and marinades. The curious mixture of melon-like sweetness with citrus tang makes pomelo juice a welcome addition to many recipes - add a skinless, seedless wedge to flavor your favorite ice tea.

Health Benefits:

  • Low Calorie and Low Fat
  • Heart Health
  • Cancer Fighter
  • Anti-aging


Chiku Fruit

The flesh of the chikus is brown and juicy. Both the flesh and peel of this fruit can be easily eaten and digested by human beings. There are seeds at the centre of the chiku that need to be discarded. chiku because it is such a soft and mushy fruit.

It is filled with natural sugars that can give you plenty of energy.



Custard Apple

Custard Apple is a sweet fruit. The skin or covering of custard apple is thin but tough, which is usually yellow or brownish when ripe. Beneath the thin covering, a thick, cream-white layer of custard like, granular, flesh is present, which surrounds seeds. The flavor of the fruit is sweet and agreeable.

Health Benefits:

  • Vitamin A present in the fruit is good for hair, eyes and healthy skin.
  • It is a rich source of dietary fiber, which helps indigestion.
  • Replenish Your Energy Levels
  • For A Strong Dental System
  • Lower the Risk of Arthritis
  • For A Better Vision



Watermelon is one of the most refreshing, thirst quenching fruit available year round. Watermelon is not only delicious but also very nutritious. It is fat-soluble, meaning that it needs certain fats in the blood for better absorption by the body. Watermelon consists of 92% water and 8% sugar. 

Health Benefits:

  • Watermelon can boost energy. 
  • Achieve that younger-looking skin
  • Prevents Heat Stroke



This also called as cantaloupe. The yellow-orangey colored flesh is soft, succulent and sweet. Its texture is very much like that of the honeydew.

Health Benefits:

  • Lowers the risk of cataract
  • Prevent Muscle Cramps
  • Makes skin glow
  • Building a good immune system
  • Cancer prevention
  • Helps keep your stress levels down

Rambutans are small red colour fruits with spiky hair on the skin. It has a sweet, juicy flesh which is slightly acidic and small brown coloured seeds whose oil is used in a number of industries. Rambutans are available in two colours, red and yellow.

Health Benefits:

  • Boosts Energy
  • Absorption of Micro-Nutrients
  • Eliminates Free Radicals
  • Generation of White and Red Blood Cells



The fruit has three major parts: the deep purple rind; the white edible flesh which is segmented like oranges and the seeds, found within the flesh. The seeds are extremely bitter in taste and are inedible while the flesh has a soft fragrance with a sweet taste. The outer shell or rind of the Mangosteen fruit is rather hard, yet can be opened easily.

Health Benefits:

  • Improves the blood flow
  • Reduces Cholesterol
  • Anti-inflammatory
Passion Fruit

There are many varieties, and their appearance varies widely. In terms of color, they are usually yellow or dark purple, and look somewhat like a grapefruit. The interior is filled with a firm, juicy meat and an abundance of seeds. The fruit is regularly squeezed for the highly beneficial juice, and you often see it added to other juices to improve the flavor and add an exotic taste.

Health Benefits:

  • Improved Circulation
  • Colon Cleanser
  • Improves digestion
  • Improve Sleep quality
Ripe Jackfruit

The fruit is delicious sweet taste. In common with other tropical fruits such as durian, banana, etc., it is also rich in energy, dietary fiber, minerals, and vitamins and free from saturated fats or cholesterol, making it one of the healthy summer treat to relish.

Jackfruit is a good source of calorie but contain no cholesterol or saturated fats.

Health Benefits:

  • Quick boost of energy
  • Maintain Blood Pressure
  • Improve Digestion
  • Anti-cancer nutrients
  • Promotes hair growth
  • Comfort from indigestion

It is a somewhat round or pear-shaped seasonal fruit, and is light green, yellow, or maroon in color on the outside when it is ripe. Guava also has white or maroon flesh and lots of small hard seeds enveloped in very soft, sweet pulp. It is eaten raw (ripe or semi-ripe) or in the form of jams and jellies. It is one of the least chemically treated and sprayed fruits.

Health Benefits:

  • Weight loss
  • Reduce Diarrhea & dysentery
  • Regulating thyroid metabolism
  • Good for Brain Health
  • Relieving coughs and colds
  • Keep your skin glowing 



It has an astringent taste; it can be bitter or a little sweet. The fruit is mixed into a variety of beverages and desserts, or preserved as jam. The scooped-out pulp from its fruits is eaten raw with or without sugar, or is blended with coconut milk and palm-sugar syrup and drunk as a beverage, or frozen as an ice cream. It is also used in chutneys and for making jelly and jam.Its pulp/paste is eaten with sugar or jaggery or even honey.

Health Benefits:

  • Good for Diabetic Patients
  • Prevention of Scurvy
  • Effective for Ear Aches
  • Blood Cleanser
  • Relief from Respiratory Problems
  • Energy Booster
  • Good for Kidney Conditions



Soursop fruit, with its sweet flesh and distinctive flavor, is grown commercially to make juice, candy, sorbet and ice cream. It’s extremely delicious with a sharp aroma and a sweet-sour taste which is basically a combination of the taste of pineapple and strawberry. Recently, it has gained attention and popularity due to its natural cancer cell killing properties. 

Health Benefits:

  • Treatment of Cancer
  • Treatment of Uric Acid
  • Reduce Diabetes
  • Boosts the Immune System and Prevents Infections


Beli Fruit

Beli is known in English as bael fruit. There are two varieties, the small and large. Roots, bark, leaves, flowers and fruits are used as medicine.

The bael fruit has a smooth, woody shell with a green, gray, or yellow peel.  It has been described as tasting of marmalade and smelling of roses. Boning indicates that the flavor is sweet, aromatic and pleasant. The raw fruit is used for diarrhea, malabsorption and haemrrhoids.

Health Benefits:

  • Diarrhea and Dysentery 
  • Respiratory Affections 
  • Burning sensation in the chest
  • Asthma