Here are 10 fruits you can include in your children’s school lunch box in Nigeria. They are common, affordable, and child-friendly:
1. Banana
Benefits:
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Good source of potassium, which helps muscles and nerves.
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Provides energy (natural sugars + fibre) — great for active school day.
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Easy to digest; gentle on the stomach.
2. Orange
Benefits:
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High in vitamin C → helps immunity, helps iron absorption.
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Hydrating, juicy, refreshing especially in hot weather.
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Provides fibre, helps digestion.
3. Watermelon
Benefits:
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Very high water content → helps hydration.
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Contains vitamins A & C.
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Low in calories, sweet flavour kids often like.
4. Pineapple
Benefits:
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Rich in vitamin C & manganese.
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Contains bromelain (an enzyme) which may help digestion.
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Tangy taste gives variety (not always sweet but interesting).
5. Apple
Benefits:
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Good fibre (especially if skin is eaten) → helps gut health.
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Crunchy texture helps teeth; satisfying.
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Contains vitamin C, various antioxidants.
6. Grapes (seedless preferred)
Benefits:
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Easy to eat (especially for younger kids).
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Contain antioxidants, vitamins, water.
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Natural sweet treat without needing sugary snacks.
7. Mango
Benefits:
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Rich in vitamins A & C → good for skin, immunity, eyes.
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Natural sweetness; often well-loved by children.
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Contains fibre; helps digestion.
8. Pawpaw (Papaya)
Benefits:
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Enzymes (papain) that aid digestion.
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Rich in vitamin A, C, folate.
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Soft texture → good for younger children.
9. Pear
Benefits:
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Sweet but mild flavour; gentle on stomach.
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Fibre-rich; helps with regularity.
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Vitamins & antioxidants.
10. Cucumber (slices)
Benefits:
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High water content → adds hydration.
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Very mild taste, helps balance sweeter fruits.
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Contains vitamins K, C, and small amounts of other minerals.