A-Z fruits and their values-part #2

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 û 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.
---------------
Nutritional values of strawberries
Calories
27
Vitamin C
77 mg
Folate
20 mcg
Fibre
1,1g
Per 100 g