it comes to nutrition, no one has been able to outsmart Mother Nature.
All over the world, dietary experts believe that a healthy diet
is one that includes lots of fruits and vegetables. A low fat, balanced
diet rich in vegetables and fruits may reduce the risk of heart
disease and certain types of cancer. For example modern research
suggests that smokers can counter the destructive effect that smoking
has on the vitamin C levels in the blood by eating oranges.
Read on to discover what other wonders fruits hold in store for
Apple is delicious, easy to carry for snacking, low in calories
and a natural mouth freshener. Apples are a rich source of fibre
both soluble and insoluble. Just one medium apple has 20% of the
fibre a human body needs everyday for good health. About 80% of
the fibre found in apples is soluble which helps prevent cholesterol
build-up. The other 20% insoluble fibre aids digestion. Apples also
contain potassium, vitamin A, iron, carbohydrates, calcium, phosphorous
and small amounts of vitamin C and folate. Apples also contain flavonoid
and phytochemicals that may fight some types of cancers, help reduce
cholesterol damage, prevent strokes and promote healthy lungs.
Like other fruits and vegetables, apples are low in calories and
have no saturated fat, cholesterol, or sodium. A medium apple contains
only 81 calories.
No wonder the adage – an apple a day keeps the
Bananas are an important part of our diet. They are rich in vitamin
B6 and are a good source of fibre, vitamin C, magnesium and potassium
which help prevent weakness, irritability and insomnia, regulate
blood pressure and reduce the risk of stroke. Bananas contain plenty
of carbohydrates which are the body's main source of energy. Because
of their great taste, bananas can also serve as a substitute for
sweets and satisfy sugar cravings. Bananas are good for babies too,
as they are easy to digest and have no fat.
Like other fruits and vegetables, bananas contain no fat, sodium
or cholesterol. A medium-sized banana contains only 110 calories.
Have a Banana, have an energy boost!
are a rich source of vitamin A and vitamin E and have good amounts
of vitamins B and C. They are high in fibre, contain calcium, iron
and potassium and also a small amount of carbohydrates and protein.
They contain useful amounts of iron, nicotinic acid and potassium.
Mangoes are good for the immune system and have carotenoids which
help to ward off colds and reduce the risk of cancer and heart disease.
Only one serving, that is 1/2 medium mango, contains 40% of your
daily vitamin A and 15% of your daily vitamin C requirements. Mangoes
won't even interfere with your diet because a ripe mango contains
water, but little carbohydrates and no fat, so a medium sized mango
has an average calorie count of only 95!
Exercise and diet are vital for a long and healthy life. Mangoes,
being a source of carbohydrates and dietary fibre, can keep your
body going during the exhausting workouts.
No wonder mangoes are so popular – they are
all Citrus fruits, Grapefruit is also rich in micro-nutrients, certain
phytochemicals, fibre and helps protect against infection and cancer.
One half of a grapefruit contains all of the vitamin C your body
needs for the day. Grapefruit is also a good source of the antioxidant
Vitamin A. It is also high in several carotenoids including beta-carotene
and contains pectin and bioflavonoid which makes grapefruits an
excellent antioxidant food.
Like other fruits and vegetables, Grapefruits contain no saturated
fat, sodium or cholesterol. There are only 35 calories in one large
is an essential element in any healthy diet.
The orange, as part
of the citrus family, is rich in vitamin C as well as other micro-nutrients,
certain phytochemicals and fibre and also protects against infection
and cancer. It is also rich in beta-carotene and bioflavonoid. A
small orange contains generous levels of folate, potassium, and
thiamine, as well as some calcium and magnesium.
Valencia oranges, the kind that are grown on Mitchell's Fruit Farms,
have a high juice content, which makes them refreshing, delicious
Like all other
fruits and vegetables, oranges are low in calories and contain no
sodium, saturated fat or cholesterol. One average orange contains
Oranges are so appealing – no wonder they are loved by everyone!
pineapple is a symbol of welcome and hospitality all around the
world. It is high in fibre and contains considerable amounts of
vitamin C and potassium. Just one serving of fresh pineapple - that
is 2 slices - contains 25% of your daily recommended vitamin C,
which can help strengthen your immune system.
Pineapple also contains a special enzyme, called bromelain, which
helps the body's digestive system. In addition, it contains other
micro-nutrients which may help protect against cancer and also disperse
blood clots for increased heart protection. A pineapple is also
filled with enzymes that can tenderize meat and are therefore great
for sweet or savoury dishes.
Like all other fruits and vegetables, pineapples are low in calories
and contain no sodium, saturated fat or cholesterol. One serving
of pineapple contains only 60 calories.
The pineapple welcomes you to an exotic world
One serving, that is 8 strawberries, contains more vitamin C than
an orange! One serving of strawberries has 160% of our daily vitamin
C requirement which may lower the risk of cancers of the gastrointestinal
Moreover, strawberries contain considerable amounts of potassium,
folate, phosphorous and Vitamin A. They also contain magnesium,
calcium, carbohydrates, protein, iron and selenium. Strawberries
carry 20% of the folic acid and 16% of the dietary fibre we need
every day for good health. Because of their nutritional value, strawberries
can also play a part in helping to reduce the risk of cancer or
Like other fruits and vegetables, strawberries contain no saturated
fat, sodium or cholesterol. There are only 50 Calories in 1 cup
“Doubtless God could have made a better berry,
but doubtless God never did."! (Dr. William Butler)
Blackcurrants are one of the richest sources of vitamin C. Compared
weight for weight with oranges, black currants contain four times
as much vitamin C as oranges. They are also a rich source of potassium
but contain very little sodium which makes them beneficial in the
treatment of high blood pressure and water retention. Their skins
contain anthocyanosides an anti-bacterial pigments which is good
for sore throats.
Like other fruits and vegetables, blackcurrants are low in calories
and have no saturated fat, cholesterol, or sodium. There are only
30 Calories per 100g of blackcurrants.
If you haven't tried blackcurrants yet,
try them now!
Cherry is a bright, flavourful and wholesome fruit. Modern research
suggests that compared pound for pound with other fruits, cherries
rank above most fruits. Compared to apples, cranberries, peaches,
grapes and strawberries, cherries have the highest level of calcium,
iron, magnesium, phosphorus, copper and potassium. They are a good
source of bioflavonoid which has significant antioxidant properties.
In addition, they contain ellagic acid which helps combat cancer.
Like other fruits and vegetables, cherries are low in calories and
have no saturated fat, cholesterol, or sodium. One cup of cherries
contains 84 calories.
Obviously, Cherries are naturally healthy!
is a rich source of vitamin C. It contains three to six times more
vitamin C than oranges, 10-30 times more than bananas, and about
10 times more than papaya. Guavas are also a useful source of calcium,
nicotinic acid, phosphorous, and soluble fibre. They are very good
for the immune system and are beneficial in reducing cholesterol
and protecting the heart.
Like other fruits and vegetables, guavas contain no saturated fat,
sodium or cholesterol. There are about only 25 calories per average
guava. Experts give guava the maximum marks in terms of its nutritional
Make guava a part of your diet and live healthy!
are a good source of fibre. Just one medium pear has 16% of the
fibre our bodies need everyday for good health. Fibre helps our
bodies with digestion and adds bulk to our diet.
Like all other fruits and vegetables, pears are low in calories
and contain no sodium, saturated fat or cholesterol.
Try pears because tasting is believing!
are also a rich source of vitamins, mineral, carotenoids and other
phytochemicals. They contain potassium, B-carotene, vitamin A and
vitamin C in good quantities. More importantly, tomatoes are an
exclusive source of Lycopene, the carotenoid pigment that turns
tomatoes red, and one of nature's most powerful antioxidants. Various
research findings suggest that lycopene may protect against types
of cancer and heart disease. Tomato also contains P3 which prevents
platelet clots and cuts down heart diseases and strokes.
scientific studies also suggest that eating cooked tomatoes reduces
one's likelihood of suffering from cholesterol-related heart problems
and digestive tract cancers.
is very low in calories. Hundred grams of edible portions of tomato
contains only 20 kcal. Hence it is very important food for weight
So, enjoy tomatoes and enjoy good health!