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Nutrition Facts – Fruits

Fruit

Raspberries

Raspberries are very high in vitamin C, an anti-oxidant that protects our bodies from the damaged generated by free-radicals and supports the immune system. Raspberries are low in sugar and calories and high in fibre which makes them a perfect snack. Other important compounds found in berries are anthocyanins, the flavonoids responsible for their dark colour, which research shows has potential benefits in many diseases including cardiovascular disease, brain degeneration and even cancer.

Kiwi fruit

Kiwi fruit is very high in vitamin C, an antioxidant that protects our bodies from the damage generated by free-radicals and also helps support the immune system, vitamin E which helps prevent fat oxidation that promotes heart disease, and vitamin K, necessary for blood coagulation, as well as fibre, which helps keep your digestive system healthy.

Apples

Apples contain good levels of fibre and vitamin C, an antioxidant that helps support the immune system, and some potassium which is important to regulate blood pressure and deficiency may lead to muscle weakness and cramps, constipation & fatigue. Apples contain healthy-promoting plant compounds known as flavonoids that research has linked to reduced risk of cardiovascular disease. Many nutrients are found in the skin so wash thoroughly, avoid peeling and buy organic whenever possible.

Pineapple

Pineapple is high fibre but also in sugar. Among the nutrients found in pineapple are high levels of vitamin C, an antioxidant that protects our bodies from the damage generated by free-radicals and also helps support the immune system, and the mineral manganese, which is important for some antioxidant enzymes that help removed harmful free-radicals from our bodies and helps our cells produce energy.

Blackberries

Blackberries contain good levels of vitamin C, an anti-oxidant that protects our bodies from the damaged generated by free-radicals and helps maintain a healthy immune system. They are low in sugar and high in fibre to keep you fuller for longer. Other important compounds found in berries are anthocyanins, the flavonoids responsible for their dark colour, which research shows has potential benefits in many diseases including cardiovascular disease, brain degeneration and even cancer.

Pears

Pears contain good amounts of vitamin C, an antioxidant which also helps support the immune system, and fibre that helps maintain a healthy gut and avoid constipation. Some varieties such as conference can be quite high in sugar.

Pink grapefruit

Pink grapefruit is a great source of vitamin C and the carotenoid lycopene, and antioxidant that current research suggests helps protect against prostate cancer as well as cardiovascular disease.

Oranges

Oranges are high in vitamin A precursors such as beta-carotene that gives them their bright orange colour and has been linked to eye health and vitamin C, an antioxidant that protects our bodies from the damage generated by free-radicals and also helps support the immune system. Their fibre content is quite high as well but remember that fibre is left behind in juicing and long-life juices, especially those made from concentrate, are likely to have been depleted of any vitamins. More…

Blueberries

Blueberries are packed with antioxidants including some vitamin C, an antioxidant that protects our bodies from the damaged generated by free-radicals and also helps support the immune system, and flavonoids such as anthocyanins which are responsible for their purple colour, which research is starting to show it has potential benefits in many diseases including cardiovascular disease, brain degeneration and even cancer.

Grapes

Grapes contain good levels of vitamin C, an antioxidant that protects our bodies from the damage generated by free-radicals and supports the immune system, but not as much fibre as other fruits and that their sugar content is quite high. Red grapes contain good amounts of flavonoids such as anthocyanin that give their skin the bright red colour and resveratrol, a polyphenol, that research shows have potential protective benefits against cardiovascular disease, brain degeneration and cancer.

Watermelon

Watermelon is high in vitamin C, an antioxidant that protects our bodies from the damage generated by free-radicals and also helps support the immune system, and provides good levels of magnesium, which involved in energy production and necessary for bone/teeth formation and potassium, that helps regulate blood pressure. Watermelon, like tomatoes, is high in the anti-oxidant lycopene which current research suggests helps protect against prostate cancer as well as cardiovascular disease.

Peaches

Peaches contain good levels of fibre and vitamin C, and antioxidant which also helps support the immune system, and potassium which is important to regulate blood pressure and deficiency may lead to muscle weakness and cramps, constipation and fatigue. Additionally, they contain some vitamin E, which helps prevent fat oxidation that promotes heart disease, and some antioxidants like beta-carotene, a vitamin A precursor, and lutein that research shows may help maintain eye health.

Strawberries

Strawberries are very high in vitamin C, an anti-oxidant that protects our bodies from the damaged generated by free-radicals and supports the immune system. Notably, strawberries are low in sugar and calories which makes them a perfect snack. Other important compounds found in strawberries are anthocyanins, the flavonoids responsible for the dark colour in berries, which research shows has potential benefits in many diseases including cardiovascular disease, brain degeneration and even cancer

Avocados

Although high in calories, avocados contain complete protein, including all the essential amino-acids, like that found in animal products, high levels of fibre to help keep us regular and maintain a healthy digestive system and are high in monounsaturated fats, which research shows may help reduce bad cholesterol levels. They are also high in vitamin C, vitamin E, B vitamins, magnesium, potassium and lutein an antioxidant that research shows may help maintain eye health.

Bananas

Bananas are high in vitamin C and B6, which have antioxidant properties and help support the immune system. Bananas are also high in potassium which is important to regulate blood pressure and deficiency may lead to muscle weakness and cramps, constipation and fatigue. Additionally, bananas are considered pre-biotic food, which means they contain substances (fructo-oligosaccharides) that feed the good bacteria in the human gut. Bananas, however, are quite high in sugar with 25g per medium fruit.