What is the power of fruit and veggies?
Small daily choices add up. When we help customers build menus around power fruits & veg, they get better flavour, better colour on the plate, and a simple route to healthier eating.
Fruit and veggies earn the “power” label because they bring a lot to the table for very few calories: vitamins, minerals, fibre, and natural plant compounds that support long-term health.
A straightforward benchmark is aiming for around five portions a day. You do not need perfection. You just need consistency, and power fruits & veggies make that doable.
If you are building menus at scale, this is where prepped produce helps. Our prepared vegetables, prepared fruit, prepared salads, and fresh prepared juices make it easier to hit that daily mix without adding hours of kitchen time.
How we chose the “top 3” Power Fruits & Veg
There are plenty of good options, but we picked these fruits because they tick three boxes:
- Strong all-round nutrition: fibre plus key micronutrients
- Easy to eat often: snacks, sides, salads, juices, desserts
- Versatile: works for home cooks and professional kitchens alike
One important point: the benefits of power fruits & veg come from patterns over time. No single ingredient fixes everything. A varied, repeatable mix is what makes the difference.
The Top 3 fruits and their health benefits
1. Blueberries
Blueberries are a classic “little but mighty” option in the power fruits & veg lineup.
What’s inside
- Antioxidants (including anthocyanins), plus vitamin C and fibre
Why they matter (in real terms)
- A helpful choice for heart health as part of a balanced diet
- Often linked with brain health and healthy ageing, especially when eaten regularly
Best ways to use them
- Breakfast bowls, yoghurt pots, fruit pots, desserts, and smoothie blends. For catering, they are an easy win in our food to go range, where colour and freshness sell.
2. Oranges
Oranges earn their place in this list because they are simple, familiar, and consistently useful.
What’s inside
- Vitamin C, hydration, and fibre, when eaten whole.
Why they matter
- Supports normal immune function through vitamin C
- Supports collagen formation and can help with iron absorption when paired with plant-based iron foods
Best ways to use them
- Segments in salads, fresh-squeezed style juice options, and dessert garnishes. This is where our fresh prepared juices and prepared fruit can help keep service fast while maintaining quality.
3. Apples
Apples are everyday power fruits. They are not flashy, but they are easy to serve often, which is the point.
What’s inside
- Fibre (including pectin) and a range of natural plant compounds
Why they matter
- Fibre supports gut health and regularity
- A filling snack that can support appetite control as part of a balanced diet
Best ways to use them
- Fruit platters, slaws, baked items, snack packs. In kitchens, they work well alongside our prepared vegetables in fresh slaws and salad mixes.
The Top 3 vegetables and their health benefits
1. Broccoli
Broccoli is a power vegetable because it delivers plenty of nutrition while staying flexible on the menu.
What’s inside
- Fibre, vitamin C, folate, and protective plant compounds
Why it matters
- Fibre supports digestive health
- People who eat more veggies tend to have better long-term health outcomes overall, and broccoli is an easy regular pick
Best ways to use it
- Light steaming or quick stir-fry to keep texture and colour
- Blanched in salads
- Simple veg sides for banqueting where consistency matters. If you need it ready for service, our prepared vegetables help keep prep time down without compromising standards.
2. Spinach
Spinach earns its place because it slips into almost anything, which makes it one of the easiest power fruits & veg choices to eat often.
What’s inside
- Folate and a range of micronutrients
Why it matters
- Folate supports normal blood formation and helps reduce tiredness and fatigue, as part of a balanced diet
Best ways to use it
- Salads and wraps
- Hot sides, pasta, omelettes
- Smoothie add-ins alongside our prepared fruit for a quick blend
3. Carrots
Carrots are dependable. They are sweet, crunchy, and easy for people to keep coming back to, which is half the battle with Power fruits & veg.
What’s inside
- Beta-carotene (a vitamin A precursor), plus fibre
Why it matters
- Vitamin A contributes to normal vision and skin health
- Fibre supports gut health
Best ways to use them
- Crudités and snack pots
- Slaws and salad mixes
- Roasted veg trays
- Soups and purees (great with our cooked range if you want to save labour)
How to get more fruit and veggies into real life (and real menus)
Here are a few low-effort wins that work at home and at scale:
- Add fruits to breakfast: fruit pots, yoghurt toppings, or a simple fruit bowl using our prepared fruit
- Build one veg-heavy lunch: a salad, soup, or grain bowl made faster with prepared vegetables and prepared salads
- Make dinner plates half veg where possible: roast trays, steamed sides, and veg-forward mains
For hospitality, try this by setting:
- Hotel breakfast: fruit pots, smoothie-style options using our fresh prepared juices, plus simple veg sides where relevant
- Banqueting: reliable portions of broccoli, carrots, and mixed veg sides that hold well through service
- Event catering: colourful salad bowls and slaws using prepared salads and crisp veg prep
- Food-to-go: fruit pots, super salads, and grab-and-go packs from our food to go range
Freshness, prep, and food safety (where a supplier matters)
The best nutrition and flavour only help if produce arrives in good condition. That comes down to cold chain, careful handling, and clean prep. Good temperature control protects quality, reduces waste, and keeps shelf life predictable.
At Davin Foods, we source produce with traceability in mind, then prep it in a temperature-controlled environment with tight attention to detail. We hold SALSA accreditation and operate to a BRC standard, with trained staff and clear food-safety processes. That is how we keep quality consistent across our prepared vegetables, prepared fruit, prepared salads, fresh prepared juices, and food to go range.
If you need consistent quality at scale, we can help with ready-to-use prep, flexible specifications, and a broad range across vegetables, fruit, salads, juices, and food to go.