Apple<\/p>\n
Apples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. This fruit is also a source of vitamin C.
\nApples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. This fruit is also a source of vitamin C.
\nApples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. This fruit is also a source of vitamin C.
\nKey benefits of apples
\nApples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. The most important of the flavonoids contained in apples is quercetin, which has anti-inflammatory as well as anti-cancer actions. Apples contain vitamin C as well \u0096 more so in green apples than in red ones. Apples can reduce blood cholesterol levels, counter constipation and diarrhoea, help joint problems and help prevent diseases in general. How much apples should you eat?
\nApples can be eaten freely, but more than two or three a day does not increase the health benefits. Large quantities of apple juice can encourage tooth decay and diarrhoea.
\nMaximising the benefits of apples
\nApples are best eaten raw, as cooking them can reduce the flavonoids by as much as 70 percent into the cooking water. It is also a good idea to eat the apple unpeeled as flavonoids are contained in or near the skin.
\nNutritional values of apple
\nCalories 57
\nFibre 1,8 g
\nPotassium 120 mg
\nVitamin C 10 mg
\nVitamin E 0,6 mg
\nQuantities per 100 g<\/p>\n
Appricot
\nAn apricot, with its fat, juicy, bright-coloured flesh, is rich in the antioxidant beta-carotene as well as iron and potassium.
\nAn apricot, with its fat, juicy, bright-coloured flesh, is rich in the antioxidant beta-carotene as well as iron and potassium.
\nKey benefits of apricots
\nApricots are rich in the antioxidant beta-carotene and rich in iron and potassium. It can help regulate blood pressure and is also high in soluble fibre, which helps maintain regular bowel function.
\nHow much apricots should you eat?
\nDried or fresh apricots can be eaten freely. A handful of dried apricots supplies one fifth of an adult’s daily potassium needs and between 10 and 20 percent of an adult’s iron needs.
\nMaximising the benefits of apricots
\nDried apricots should be eaten with foods that are rich in Vitamin C so that iron absorption can be increased.
\nNutritional values of apricots
\nCalories 188
\nCarotenes 323 mcg
\nFat 1 g
\nFibre 8 g
\nIron 4 mg
\nPotassium 1880 mg
\nCarbohydrates 37 g
\nStarch 0
\nSugars 37 g
\nProtein 4 g
\nGlycaemic index high
\n100 g Dried apricots<\/p>\n
Avocado
\nThe avo is a natural source of monounsaturated fat, which makes it a heart-healthy food package. And it’s delicious!<\/p>\n
The avo is a natural source of monounsaturated fat, which makes it a heart-healthy food package. And it’s delicious!
\nKey benefits of avocado
\nAvocados reduce cholesterol and so reduce the risk of atherosclerosis. They also have antioxidant ability and contain both vitamins E, C and B6, as well as potassium.
\nHow much avocado should you eat?
\nIntake of avocados should be moderate, as they are high in calories. A whole avocado weighs about 130g and has about 240 calories.
\nMaximising the benefits fo avocado
\nAvocado is a natural source of monounsaturated fat, which makes it a heart-healthy food package. Alpha-carotene is best absorbed with some fat, as is vitamin E.
\nNutritional values of avocado
\nCalories 190
\nPotassium 450 mg
\nFibre 3,4g
\nVitamin E 3,2mg
\nPer 100 g raw<\/p>\n
Banana
\nBananas are great, no-fuss snacks. They’re also packed with goodness and are great sources of potassium and vitamin B6.<\/p>\n
Bananas are great, no-fuss snacks. They’re also packed with goodness and are great sources of potassium and vitamin B6.
\nKey benefits of bananas
\nBananas are a good source of both potassium and vitamin B6. They not only help to maintain bowel health, but are also good energy-boosting snacks. As bananas ripen, their starch is converted into sugar. Bananas help to maintain blood sugar levels and it is also a fruit which is easily digested.
\nHow much banana should you eat?
\nBananas can be eaten freely, within limits. A banana weighing 100 g contains about 62 calories. It must be remembered that dried bananas are a more concentrated source of nutrients than plain bananas.
\nMaximising the benefits of banana
\nFresh, ripe bananas are a very good source of fruit sugars and can give a quick energy boost.
\nNutritional values of banana
\nCalories 62
\nPotassium 270 mg
\nVitamin B6 0.19 mg
\nVitamin C 7 mg
\nNiacin 0.5 g
\nPer 100g ready-to-eat, weighed with the skin<\/p>\n
BlackBerry
\nBlackberries are a good, low-fat source of vitamin E. These sexy berries also make fantastic, healthy dessert treats.<\/p>\n
Blackberries are a good, low-fat source of vitamin E. These sexy berries also make fantastic, healthy dessert treats.
\nKey benefits of blackberries
\nBlackberries are a good low fat source of vitamin E and it helps to fight infection. It also contains salcylate, which is thought to lower the chance of heart risk. It also contains vitamin C, phenolic acids and folate.
\nHow much blackberries should you eat?
\nBlackberries can be eaten in many forms, from juice to desert or just fresh.
\nMaximising the benefits of blackberries
\nBlackberries are best eaten fresh, but the cooked variety still contains high quantities of vitamin E.
\nNutritional values of blackberries
\nCalories 25
\nFibre 3,1 g
\nFolate 34 g
\nVitamin E 2,4 mg
\nPer 100g serving<\/p>\n
Blackcurrants
\nDid you know that blackcurrants have a high vitamin C content \u0096 4 times as much as oranges of equivalent weight?<\/p>\n
Did you know that blackcurrants have a high vitamin C content \u0096 4 times as much as oranges of equivalent weight?
\nKey benefits of blackcurrants
\nBlackcurrants have a high vitamin C content \u0096 four times as much as oranges of an equivalent weight. They are rich in antioxidants and flavonoids and help to relieve inflammation as well as urinary tract infections. It is also a good source of potassium.
\nHow much blackcurrants should you eat?
\nBlackcurrants can be eaten freely, either raw, or cooked. Blackcurrant juice often contains very little fruit.
\nMaximising the benefits of blackcurrants
\nBlackcurrants in all forms work as antioxidants, as anti-inflammatory and theanthocyanin flavonoids counter the bacteria that cause food poisoning and urinary tract infections.
\nNutritional values of blackcurrants
\nCalories 28
\nCarotenes 100 mcg
\nFiber 3,6 g
\nIron 1,3 mg
\nPotassium 370 mg
\nVitamin C 200 mg
\nVitamin E 1 mg
\nPer 100g uncooked serving<\/p>\n
Blueberry
\nBlueberries have many health benefits, including the highest antioxidant ability of all fresh fruit. And they’re great in puddings.
\nBlueberries have many health benefits, including the highest antioxidant ability of all fresh fruit. And they’re great in puddings.
\nKey benefits of blueberries
\nBlueberries have many health benefits, including the highest antioxidant ability of all fresh fruit. They also have effective anti-inflammatory, anti-blood clotting and antibacterial effects. In the past they were often used to combat diarrhea and food poisoning. They are also thought to have anti-ageing properties.
\nHow much blueberries should you eat
\nAbout thirty berries per day (65 g) is considered beneficial.
\nMaximizing the benefits of blueberries
\nBlueberries are not sour and can be eaten raw, so preserving their vitamin C content. Lightly cooked fruit retain their therapeutic properties.
\nNutritional values of blueberries
\nCalories 30
\nB vitamins Good range
\nFiber 1,8 g
\nVitamin C 17 mg
\nPer 100g uncooked serving<\/p>\n
Cherry
\nSuffer from gout? Cherries are believed to relieve this painful condition if eaten daily. But that’s not all they’re good for.<\/p>\n
Suffer from gout? Cherries are believed to relieve this painful condition if eaten daily. But that’s not all they’re good for.
\nKey benefits of cherries
\nCherries contain the powerful antioxidant anthocyadin. Cherries are believed to relieve gout if at least 225 g are eaten daily. They are also thought to have a mild laxative action.
\nMaximizing the benefits of cherries
\nAlthough fresh cherries have a very short season, cherries that have been bottled, canned or cooked seem to retain their beneficial qualities.
\nNutritional values of cherries
\nCalories 39
\nPotassium 170 mg
\nVitamin C 9 mg
\nCarbohydrates 12 g
\nStarch 0
\nSugars 12 g
\nProtein 1 g
\nFat < 1 g
\nGlycaemic index low
\nPer 100g fresh<\/p>\n
Cranberry
\nThe cranberry can be considered a “super food”, because of its strong anti-inflammatory mechanism in the body.
\nThe cranberry can be considered a “super food”, because of its strong anti-inflammatory mechanism in the body.
\nKey benefits of cranberries
\nCranberries may reduce bladder infections. They also help to maintain a healthy heart and also may have anti-inflammatory benefits, as they have anti-fungal and antiviral properties. It is also thought that small amounts of cranberries may benefit kidney stone sufferers. The condensed tannins in cranberries have strong antioxidant properties.
\nHow much cranberries should you eat?
\nTo combat urinary tract infections, 300 ml of cranberry juice can be drunk daily.
\nMaximizing the benefits of cranberries
\nCondensed tannins which are found in cranberries are not destroyed in cooking. These tannins are powerful antioxidants.
\nNutritional values of cranberries
\nCalories 15
\nFiber 3
\nIron 0,7 mg
\nVitamin C 13 g
\nPer 100g raw<\/p>\n
Figs
\nNothing like a sweet, ripe fig in summer, right? Find out why these decadent fruits are also fantastic health boosters.
\nNothing like a sweet, ripe fig in summer, right? Find out why these decadent fruits are also fantastic health boosters.
\nKey benefits of figs
\nDried or semi-dried figs are a good snack with which to increase energy and raise blood sugar levels quickly. They are also known for their laxative properties. It is thought that they also have cancer-discouraging action.
\nHow much figs should you eat?
\nAs figs are very high in sugar content, not too many of them should be eaten.
\nMaximizing the benefits of figs
\nFigs can be eaten fresh, dried or semi-dried. Figs are a source of potassium, calcium, iron and magnesium.
\nNutritional values of figs
\nCarbohydrate 53 g
\nStarch 0
\nSugars 53 g
\nProtein 4 g
\nFat 2 g
\nGlycaemic index high
\nPer 100g raw<\/p>\n
Grapefruit
\nDid you know that grapefruit is best eaten when fresh and chilled as this maximises its vitamin C content? Learn more.<\/p>\n
Did you know that grapefruit is best eaten when fresh and chilled as this maximises its vitamin C content? Learn more.
\nKey benefits of grapefruit
\nAll citrus fruit are excellent sources of Vitamin C, which helps to maintain the body’s defenses. The flavonoid narigenin is found in grapefruit. It is thought to reduce the risk of some cancers. Grapefruit can improve blood circulation and lower blood cholesterol levels.
\nHow much grapefruit should you eat?
\nCitrus fruit can be eaten freely. Two or three citrus fruits can provide the body with 20 percent of its potassium requirements.
\nMaximising the benefits of grapefruit
\nGrapefruit is best eaten peeled and raw. This is more beneficial than grapefruit juice. It is important also to eat the skin around the segments. Grapefruit is best eaten when fresh and chilled as this maximizes its vitamin C content.
\nNutritional values of grapefruit
\nCalories 20
\nVitamin C 24 mg
\nFiber 0,9 mg
\nFoliate 18 mcg
\nCarbohydrate 9 g
\nStarch 0
\nSugars 9 g
\nGlycaemic Index high
\nPer 100g<\/p>\n
Grapes
\nGrapes are not only good for wine making. Both red and black grapes also contain powerful antioxidants.<\/p>\n
Grapes are not only good for wine making. Both red and black grapes also contain powerful antioxidants.
\nKey benefits of grapes
\nBoth red and black grapes contain powerful antioxidants and resveratrol, which helps to prevent both the narrowing and hardening of the arteries. Ellagic acid, which has anti-cancer properties, is also contained in grapes. They do, however, have very high sugar content.
\nHow much grapes should you eat?
\nGrapes have many health benefits, but have a high sugar content and should therefore be eaten in moderation.
\nMaximizing the benefits of grapes
\nGrapes are a good source of potassium.
\nNutritional values of grapes
\nCalories 60
\nCarbohydrate 15 g
\nStarch 0
\nSugars 15 g
\nProtein <1g
\nFat <1 g
\nGlycaemic Index medium
\nPer 100g<\/p>\n
Kiwifruit
\nKiwis are cute and quirky. However, they’re also an excellent way to give your vitamin C and potassium intake a boost.<\/p>\n
Kiwis are cute and quirky. However, they’re also an excellent way to give your vitamin C and potassium intake a boost.
\nKey benefits of kiwifruit
\nKiwifruit is one of the world’s most nutritious fruit and it contains very high levels of vitamin C, potassium and chlorphyll. It contains a wealth of nutrients and antioxidants. It has anti-cancer effects.
\nHow much kiwifruit should you eat?
\nAn average kiwifruit weighs 75 g. It is a very healthy fruit and can be eaten in many different ways.
\nMaximizing the benefits of kiwifruit
\nKiwifruit should be eaten as soon as they are ripe, and sliced just before being eaten, as leaving them standing could decrease their vitamin C levels.
\nNutritional values of kiwifruit
\nCalories 42
\nFiber 1,6 g
\nPotassium 250 mg
\nVitamin C 51 mg
\nGlycaemic Index medium
\nPer 100g<\/p>\n
Lemons
\nDon’t be shy when you sprinkle your fish with lemon. You’ll just be kick-starting your immune system in a healthy way.<\/p>\n
Don’t be shy when you sprinkle your fish with lemon. You’ll just be kick-starting your immune system in a healthy way.
\nKey benefits of lemons
\nLemons have a very high vitamin C content. Lemons help to lower cholesterol levels and also have anti-cancer effects, because of lemons’ limonoid phytochemicals.
\nHow much lemons should you eat?
\nLemons are low in calories, but because they are generally quite sour, they tend to be eaten in dressings, sauces or drinks, rather than on their own. A daily portion of citrus fruit is recommended.
\nMaximizing the benefits of lemons
\nLimonoids and limonene are found in the whole lemon \u0096 pith and peel included. It is therefore best to make use of the whole lemon.
\nNutritional values of lemons
\nCalories 7
\nFiber 0,1 g
\nPotassium 130 mg
\nVitamin C 36 mg
\nPer 100g juice<\/p>\n
Mango
\nSweet, funky and oh-so-irresistible. Find out why mangoes are a great, healthy fruit to be addicted to.<\/p>\n
Sweet, funky and oh-so-irresistible. Find out why mangoes are a great, healthy fruit to be addicted to.
\nKey benefits of mango
\nMango is thought to bring about a reduced risk of colon and cervical cancer. It is a rich source of beta-carotene, which the body can convert to vitamin A. It also contains beta-cryptoxanthin.
\nHow much mango should you eat?
\nAn average mango weighs about 150 g. They can be eaten just as is, or mixed into fruit salads.
\nMaximizing the benefits of mango
\nAs beta- cryptoxanthin is best absorbed by the body when eaten with fat, it is a good idea to eat mangoes as part of a meal, rather than on their own.
\nNutritional values of mango
\nCalories 57
\nFibre 2,6 g
\nVitamin C 37 mg
\nVitamin E 1 mg
\nGlycaemic Index medium
\nPer 100g<\/p>\n
Melons
\nLower your risk for cancer and heart disease – simply make a point of snacking more often on a tasty slice of melon.<\/p>\n
Lower your risk for cancer and heart disease – simply make a point of snacking more often on a tasty slice of melon.
\nKey benefits of melons
\nMelons are good sources of beat-carotene and vitamin C. They may have an anti-clotting action on the blood. Melons are also thought to lower cancer and heart disease risk<\/p>\n
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