A
Apple
Apples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. This fruit is also a source of vitamin C.
Apples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. This fruit is also a source of vitamin C.
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
Apples, 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 û 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
Apricot
An apricot, with its fat, juicy, bright-coloured flesh, is rich in the antioxidant beta-carotene as well as iron and potassium.
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!
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 130g and has about 240 calories.
Maximising the benefits fo 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
B
Banana
Bananas are great, no-fuss snacks. They’re also packed with goodness and are great sources of potassium and vitamin B6.
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 berries also make fantastic, healthy dessert treats.
Blackberries are a good, low-fat source of vitamin E. These 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 û 4 times as much as oranges of equivalent weight?
Did you know that blackcurrants have a high vitamin C content û 4 times as much as oranges of equivalent weight?
Key benefits of blackcurrants
Blackcurrants have a high vitamin C content û 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
Blueberry
Blueberries have many health benefits, including the highest antioxidant ability of all fresh fruit. And they’re great in puddings.
Blueberries have many health benefits, including the highest antioxidant ability of all fresh fruit. And they’re great in puddings.
Key benefits of blueberries
Blueberries 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.
How much blueberries should you eat
About thirty berries per day (65 g) is considered beneficial.
Maximizing the benefits of blueberries
Blueberries are not sour and can be eaten raw, so preserving their vitamin C content. Lightly cooked fruit retain their therapeutic properties.
Nutritional values of blueberries
Calories
30
B vitamins
Good range
Fiber
1,8 g
Vitamin C
17 mg
Per 100g uncooked serving
C
Cherry
Suffer from gout? Cherries are believed to relieve this painful condition if eaten daily. But that’s not all they’re good for.
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.
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 100g raw
