Apple

Apples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. This fruit is also a source of vitamin C.

Key benefits of Apples

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 – 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?

Apples 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.

Maximising the benefits of apples.

Apples 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.

Nutritional values of apple

Calories – 57
Fibre – 1.8 g
Potassium – 120 mg
Vitamin C – 10 mg
Vitamin E – 0.6 mg

Quantities per 100 g

Appricot

An apricot, with its fat, juicy, bright-coloured flesh, is rich in the antioxidant beta-carotene as well as iron and potassium.

Key benefits of Apricots

Apricots 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.

How much apricots should you eat?

Dried 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.

Maximising the benefits of apricots

Dried apricots should be eaten with foods that are rich in Vitamin C so that iron absorption can be increased.

Nutritional values of Apricots

Calories 188
Carotenes 323 mcg
Fat 1 g
Fibre 8 g
Iron 4 mg
Potassium 1880 mg
Carbohydrates 37 g
Starch 0
Sugars 37 g
Protein 4 g

Glycaemic index high

100 g Dried apricots

Avocado

The avo is a natural source of monounsaturated fat, which makes it a heart-healthy food package. And it’s delicious!

Key benefits of Avocado

Avocados 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.

How much avocado should you eat?

Intake of avocados should be moderate, as they are high in calories. A whole avocado weighs about 130 g and has about 240 calories.

Maximising the benefits of Avocado

Avocado 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.

Nutritional values of Avocado

Calories 190
Potassium 450 mg
Fibre 3.4g
Vitamin E 3.2mg

Per 100 g raw

Banana

Bananas are great, no-fuss snacks. They’re also packed with goodness and are great sources of potassium and vitamin B6.

Key benefits of Bananas

Bananas 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.

How much banana should you eat?

Bananas 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.

Maximising the benefits of Banana

Fresh, ripe bananas are a very good source of fruit sugars and can give a quick energy boost.

Nutritional values of Banana

Calories 62
Potassium 270 mg
Vitamin B6 0.19 mg
Vitamin C 7 mg
Niacin 0.5 g

Per 100g ready-to-eat, weighed with the skin

BlackBerry

Blackberries are a good, low-fat source of vitamin E. These sexy berries also make fantastic, healthy dessert treats.

Key benefits of Blackberries

Blackberries 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.

How much blackberries should you eat?

Blackberries can be eaten in many forms, from juice to desert or just fresh.

Maximising the benefits of Blackberries

Blackberries are best eaten fresh, but the cooked variety still contains high quantities of vitamin E.

Nutritional values of Blackberries

Calories 25
Fibre 3,1 g
Folate 34 g
Vitamin E 2,4 mg

Per 100g serving

Blackcurrants

Did you know that blackcurrants have a high vitamin C content – 4 times as much as oranges of equivalent weight?

Key benefits of Blackcurrants

Blackcurrants have a high vitamin C content – 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.

How much blackcurrants should you eat?

Blackcurrants can be eaten freely, either raw, or cooked. Blackcurrant juice often contains very little fruit.

Maximising the benefits of Blackcurrants

Blackcurrants in all forms work as antioxidants, as anti-inflammatory and theanthocyanin flavonoids counter the bacteria that cause food poisoning and urinary tract infections.

Nutritional values of blackcurrants

Calories 28
Carotenes 100 mcg
Fiber 3.6 g
Iron 1.3 mg
Potassium 370 mg
Vitamin C 200 mg
Vitamin E 1 mg

Per 100g uncooked serving

Cherry

Suffer from gout? Cherries are believed to relieve this painful condition if eaten daily. But that’s not all they’re good for.

Key benefits of Cherries

Cherries 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.

Maximizing the benefits of Cherries

Although fresh cherries have a very short season, cherries that have been bottled, canned or cooked seem to retain their beneficial qualities.

Nutritional values of Cherries

Calories 39
Potassium 170 mg
Vitamin C 9 mg
Carbohydrates 12 g
Starch 0
Sugars 12 g
Protein 1 g
Fat 1 g

Glycaemic index low

Per 100g fresh

Cranberry

The cranberry can be considered a “super food”, because of its strong anti-inflammatory mechanism in the body.

Key benefits of Cranberries

Cranberries 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.

How much cranberries should you eat?

To combat urinary tract infections, 300 ml of cranberry juice can be drunk daily.

Maximizing the benefits of Cranberries

Condensed tannins which are found in cranberries are not destroyed in cooking. These tannins are powerful antioxidants.

Nutritional values of Cranberries

Calories 15
Fiber 3
Iron 0.7 mg
Vitamin C 13 g

Per 100 g raw

Figs

Nothing like a sweet, ripe fig in summer, right? Find out why these decadent fruits are also fantastic health boosters.

Key benefits of Figs

Dried 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.

How much figs should you eat?

As figs are very high in sugar content, not too many of them should be eaten.

Maximizing the benefits of Figs

Figs can be eaten fresh, dried or semi-dried. Figs are a source of potassium, calcium, iron and magnesium.

Nutritional values of Figs

Carbohydrate 53 g
Starch 0
Sugars 53 g
Protein 4 g
Fat 2 g

Glycaemic index high

Per 100 g raw