APPLE

Apple is delicious, easy to carry for snacking, low in calories and a natural mouth freshener. Apple is a rich source of fibre both soluble and insoluble. Just one medium apple has 20% of the fibre our bodies need every day 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.

Apricots

Apricots are an excellent source of beta-carotene and are useful in reducing infections or skin problems. Apricots also contain vitamin A in abundance and vitamin C in good quantity. Like other fruits and vegetables, apricots are low in calories and have no saturated fat, cholesterol, or sodium. Fresh Apricots contain only 75 calories in a cup full.

Banana

Bananas are a perfect 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.

Blackcurrant

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 very little sodium which makes them beneficial in the treatment of high blood pressure and water retention. Their skins contain anthocyanosides an anti-bacterial pigment 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.

Garlic

Garlic has been used as a medicinal herb in China for at least 3,000 years! Garlic was used in the First World War to dress wounds because of its antibiotic actions. Garlic was also used by Albert Schweitzer to treat dysentery in Africa.

Grapefruit

Like 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 grapefruit.

Lemon & Lime

Lemons and limes both are high in the anti-oxidant vitamin C, potassium content and low in calories. One lemon contains 35% of the vitamin C your body needs every day.

Lemons and limes are great thirst quenchers and add flavour and “zip” to foods. They are also a good substitute for salt, salad dressings and sauces. These properties make them suitable to be used in refreshing drinks for all – including calorie watchers.

Like all other fruits and vegetables, lemons and limes contain no sodium, saturated fat or cholesterol. They are low in calories, 100 grams of lemon gives only 57 kcal of energy and 0.9 gram of fat.

Mangoes

Mangoes 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.

Oranges

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 and sweet.

Like all other fruits and vegetables, oranges are low in calories and contain no sodium, saturated fat or cholesterol. One average orange contains 60 calories.

Peaches

Peaches contain phytochemicals – chemical compounds produced by plants – that are important for healthy skin. Phytochemicals act as antioxidants that are critical to maintaining healthy skin. Peaches are also good sources of powerful antioxidants that, according to experts, may hold the secret to long life and vitality

Like all other fruits and vegetables, peaches are low in calories and contain no sodium, saturated fat or cholesterol.

Pears

Pears are a good source of fibre. Just one medium pear has 16% of the fibre our bodies need every day 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.

Pineapples

Pineapple is a symbol of welcome and hospitality all around the world. It is high in fibre and contains modest 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 is a symbol of welcome and hospitality all around the world. It is high in fibre and contains modest 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.

One serving of pineapple contains only 60 calories.

Plums

Plums are high in carbohydrates and are an excellent source of vitamin A, calcium, magnesium, iron, potassium and fibre and stimulate bowel movement. Plums contain a substantial amount of vitamin C.

Dried plums contain iron, potassium, vitamin A, magnesium and fibre. They are also high in antioxidants which help neutralize the damaging effects of oxidation on the ageing process, protect against development of certain cancers, heart & lung diseases and cataract formation.

Like all other fruits and vegetables, plums are low in calories and contain no sodium, saturated fat or cholesterol. Plum jam and plum juice are also very popular.

Raspberries

Raspberries are an excellent source of vitamin C, the antioxidant vitamin, and a good source of the soluble fibre pectin which helps the body to eliminate cholesterol and environmental toxins. One cup of raspberries contains 40% of the vitamin C and 32% of the dietary fibre our bodies need every day. Raspberries also contain calcium, iron, magnesium and potassium, and are good for the digestion, from mouth to colon.

Raspberries contain several extremely important phytochemicals which, according to modern research, may slow down the aging process, boost immunity, and protect against chronic disease.

Like other fruits and vegetables, raspberries contain no saturated fat, sodium or cholesterol. There are only 60 Calories in 1 cup of Raspberries.

Strawberries

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 tract.

Moreover, strawberries contain good 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 reduce the risk of cancer or heart disease.

Tomatoes

Tomatoes 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.

Recent scientific studies also suggest that eating cooked tomatoes reduces one’s likelihood of suffering from cholesterol-related heart problems and digestive tract cancers.

Tomato is very low in calories. Hundred grams of edible portion of tomato contains only 20 kcal. Hence it is very important food for weight reducing diets.