A - Z Fruits & their Values

A - Z Fruits & their Values

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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 – 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.

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

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 sexy berries also make fantastic, healthy dessert treats.

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?

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

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

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

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

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 100g raw

Grapefruit
Did you know that grapefruit is best eaten when fresh and chilled as this maximises its vitamin C content? Learn more.

Did you know that grapefruit is best eaten when fresh and chilled as this maximises its vitamin C content? Learn more.
Key benefits of grapefruit

All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defenses. The flavonoid narigenin is found in grapefruit. It is thought to reduce the risk of some cancers. Grapefruit can improve blood circulation and lower blood cholesterol levels.

How much grapefruit should you eat?

Citrus fruit can be eaten freely. Two or three citrus fruits can provide the body with 20 percent of its potassium requirements.

Maximising the benefits of grapefruit

Grapefruit is best eaten peeled and raw. This is more beneficial than grapefruit juice. It is important also to eat the skin around the segments. Grapefruit is best eaten when fresh and chilled as this maximizes its vitamin C content.

Nutritional values of grapefruit

Calories	20
Vitamin C	24 mg
Fiber	0,9 mg
Foliate	18 mcg
Carbohydrate	9 g
Starch	0
Sugars	9 g
Glycaemic Index high
Per 100g

Grapes
Grapes are not only good for wine making. Both red and black grapes also contain powerful antioxidants.

Grapes are not only good for wine making. Both red and black grapes also contain powerful antioxidants.
Key benefits of grapes

Both red and black grapes contain powerful antioxidants and resveratrol, which helps to prevent both the narrowing and hardening of the arteries. Ellagic acid, which has anti-cancer properties, is also contained in grapes. They do, however, have very high sugar content.

How much grapes should you eat?

Grapes have many health benefits, but have a high sugar content and should therefore be eaten in moderation.

Maximizing the benefits of grapes

Grapes are a good source of potassium.

Nutritional values of grapes

Calories	60
Carbohydrate	15 g
Starch	0
Sugars	15 g
Protein	<1g
Fat	<1 g
Glycaemic Index medium
Per 100g

Kiwifruit
Kiwis are cute and quirky. However, they're also an excellent way to give your vitamin C and potassium intake a boost.

Kiwis are cute and quirky. However, they're also an excellent way to give your vitamin C and potassium intake a boost.
Key benefits of kiwifruit

Kiwifruit is one of the world's most nutritious fruit and it contains very high levels of vitamin C, potassium and chlorphyll. It contains a wealth of nutrients and antioxidants. It has anti-cancer effects.

How much kiwifruit should you eat?

An average kiwifruit weighs 75 g. It is a very healthy fruit and can be eaten in many different ways.

Maximizing the benefits of kiwifruit

Kiwifruit should be eaten as soon as they are ripe, and sliced just before being eaten, as leaving them standing could decrease their vitamin C levels.

Nutritional values of kiwifruit

Calories	42
Fiber	1,6 g
Potassium	250 mg
Vitamin C	51 mg
Glycaemic Index medium
Per 100g

Lemons
Don't be shy when you sprinkle your fish with lemon. You'll just be kick-starting your immune system in a healthy way.

Don't be shy when you sprinkle your fish with lemon. You'll just be kick-starting your immune system in a healthy way.
Key benefits of lemons

Lemons have a very high vitamin C content. Lemons help to lower cholesterol levels and also have anti-cancer effects, because of lemons' limonoid phytochemicals.

How much lemons should you eat?

Lemons are low in calories, but because they are generally quite sour, they tend to be eaten in dressings, sauces or drinks, rather than on their own. A daily portion of citrus fruit is recommended.

Maximizing the benefits of lemons

Limonoids and limonene are found in the whole lemon – pith and peel included. It is therefore best to make use of the whole lemon.

Nutritional values of lemons

Calories	7
Fiber	0,1 g
Potassium	130 mg
Vitamin C	36 mg
Per 100g juice

Mango
Sweet, funky and oh-so-irresistible. Find out why mangoes are a great, healthy fruit to be addicted to.

Sweet, funky and oh-so-irresistible. Find out why mangoes are a great, healthy fruit to be addicted to.
Key benefits of mango

Mango is thought to bring about a reduced risk of colon and cervical cancer. It is a rich source of beta-carotene, which the body can convert to vitamin A. It also contains beta-cryptoxanthin.

How much mango should you eat?

An average mango weighs about 150 g. They can be eaten just as is, or mixed into fruit salads.

Maximizing the benefits of mango

As beta- cryptoxanthin is best absorbed by the body when eaten with fat, it is a good idea to eat mangoes as part of a meal, rather than on their own.

Nutritional values of mango

Calories	57
Fibre	2,6 g
Vitamin C	37 mg
Vitamin E	1 mg
Glycaemic Index medium
Per 100g

Melons
Lower your risk for cancer and heart disease - simply make a point of snacking more often on a tasty slice of melon.

Lower your risk for cancer and heart disease - simply make a point of snacking more often on a tasty slice of melon.
Key benefits of melons

Melons are good sources of beat-carotene and vitamin C. They may have an anti-clotting action on the blood. Melons are also thought to lower cancer and heart disease risk.

How much melon should you eat?

Melons are reasonably low in calories and can be eaten freely. They also have very high water content.

Maximizing the benefits of melons

Melons with a lighter yellow or green colour as well as watermelons contain less vitamin C and beta-carotene than orange melons do.

Nutritional values of melons

Calories	35
Per 100g

Orange
Right, so you know oranges are great for vitamin C. But did you know that citrus fruits can improve blood circulation?

Right, so you know oranges are great for vitamin C. But did you know that citrus fruits can improve blood circulation?
Key benefits of oranges

All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defense. Flavonoids are found in oranges. These are thought to reduce the risk of some cancers. Citrus fruits can improve blood circulation and lower blood cholesterol levels.

How much oranges should you eat?

These can be eaten freely. Two or three citrus fruits can provide the body with 20 percent of its daily potassium requirements.

Maximising the benefits of oranges

Citrus fruits are best eaten peeled and raw. This is more beneficial than drinking fruit juice. It is important also to eat the skin around the segments.

Nutritional values of oranges

Calories	20
Vitamin C	24 mg
Fibre	0,9 mg
Folate	18 mcg
Carbohydrate	9 g
Starch	0
Sugars	9 g
Glycaemic Index high
Per 100g

Papaya
Go for the tropical and the exotic. Buy a papaya next time you're at your grocer - and increase your beta-carotene intake.

Go for the tropical and the exotic. Buy a papaya next time you're at your grocer - and increase your beta-carotene intake.
Key benefits of papaya

Papaya is thought to bring about a reduced risk of colon and cervical cancer. It is a rich source of beta-carotene, which the body can convert to vitamin A. It also contains beta-cryptoxanthin.

How much papaya should you eat?

Papaya can be eaten just as is, or mixed into fruit salads.

Maximising the benefits of papaya

As beta- cryptoxanthin is best absorbed by the body when eaten with fat, it is a good idea to eat papaya as part of a meal, rather than on their own.

Nutritional values of papaya

Calories	57
Vitamin C	37 mg
Fibre	2,6 mg
Vitamin E	1 mg
Per 100g

Peaches
Struggling with constipation? Try including more fresh peaches in your diet - they have a gentle laxative effect.

Struggling with constipation? Try including more fresh peaches in your diet - they have a gentle laxative effect.
Key benefits of peaches

Peaches are low in calories and one 100 g peach provides almost three quarters of the daily vitamin C requirement. The fruit has a gentle laxative effect. Peaches are also rich in iron and potassium.

How many peaches should you eat?

Fresh peaches are low in calories and can be eaten freely. If canned in syrup, however, their calorie counts increase significantly.

Maximizing the benefits of peaches

Weight for weight, dried peaches contain six time the calories of fresh peaches. It must also be remembered that when peaches are canned, they lose 80 percent of their vitamin C content.

Nutritional values of peaches

Calories	43
Per 100g

Pear
Fresh, juiced, or dry - pears make a healthy, sweet treat. Up your antioxidant intake with this popular fruit.

Fresh, juiced, or dry - pears make a healthy, sweet treat. Up your antioxidant intake with this popular fruit.
Key benefits of pears

Pears are very unlikely to trigger allergic reactions, so can be used in exclusion diets. They contain hydroxycinnamic acids, which act as antioxidants.

How much pears should you eat?

Pears make good energy-boosting snacks and a medium pear weighs about 160 g. They are reasonably low in calories and can be eaten quite freely.

Maximizing the benefits of pears

Eat pear with the skin, not just for the fiber, but also because chlorogenic acid tends to accumulate in pear skin.

Nutritional values of pears

Calories	59
Fiber	2,2 g
Potassium	150 mg
Vitamin C	6 mg
Per 100g

Pineapple
Pineapples are great for cocktails. But there's more to it. These fruit can also aid digestion and possibly thwart infections.

Pineapples are great for cocktails. But there's more to it. These fruit can also aid digestion and possibly thwart infections.
Key benefits of pineapples

Pineapples are a source of vitamin C and potassium. Pineapples may also have anti-inflammatory effects. It contains the enzyme bromelain, which is thought to aid digestion. Pineapple reduces blood-clotting and could also help to remove plaque from arterial walls.

How much pineapple should you eat?

Pineapple is healthy and should be eaten often. A thick slice weighs around 80 g.

Maximizing the benefits of pineapples

Cooked pineapple loses its bromelain, so it is best eaten fresh. Tinned pineapple also has a very high sugar content.

Nutritional values of pineapples

Calories	41
Potassium	160 mg
Vitamin C	12 mg
Fibre	1,2 g
Per 100 g

Plums and prunes
Plums and prunes aren't just for the old and constipated. Their strong antioxidant properties give them celebrity status.

Plums and prunes aren't just for the old and constipated. Their strong antioxidant properties give them celebrity status.
Key benefits of plums

Plums and prunes have a high antioxidant ability and offer a high level of defence against free radicals. They are also a source of both iron and potassium and also contain vitamin E. Prunes are also known for their laxative effect and are a good source of fibre.

How much plums should you eat?

Three small plums or prunes equals one portion of fruit.

Maximising the benefits of plums

Both fresh and dried plums offer antioxidant benefits.

Nutritional values of plums

Calories	36
Potassium	240 mg
Fibre	1,6g
Per 100 g

Strawberry
Being the only fruit that wears its seeds on the outside, the strawberry has a right to be a little cheeky. Find out more.

Being the only fruit that wears its seeds on the outside, the strawberry has a right to be a little cheeky. Find out more.
Key benefits of strawberries

Strawberries raise the antioxidant levels in the body and are also a rich source of vitamin C. The ellagic acid they contain appear to inhibit the growth of tumours. They are also a good source of salicylic acid.

How many strawberries should you eat?

Strawberries can be eaten freely as they are very low in calories.

Maximizing the benefits of strawberries

Strawberries should be eaten when fresh, as their antioxidant values as well as their vitamin C content drops the longer they are kept.

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Nutritional values of strawberries

Calories	27
Vitamin C	77 mg
Folate	20 mcg
Fibre	1,1g
Per 100 g