A banana is a good source of vitamin B6, fibre, potassium and magnesium. While vitamin B6 helps to fight irritability, weakness and insomnia and potassium helps to regulate high blood pressure and risk of strokes. A medium sized banana contains 400 grams of potassium, 4 grams of fibre and the food energy value is only 110 calories.
Strawberries are not only attractive but are beneficial for our health. They are enriched with vitamin C, vitamin K and manganese. They are also good sources of dietary fibre, potassium, foliate, magnesium, vitamin B6, omega-3 fatty acids and copper. Like other berries, a strawberry is also filled with phytonutrients like phenols. The anthocyanins present in a strawberry are responsible for its bright red colour as well as acting as antioxidants. A strawberry contains anti-cancer compound, elaginatine, that reduces the rate of cancer deaths. The fruit also helps in improving short-term memory loss and protects us against macular degeneration.
Raspberries are rich sources of manganese (62%) and vitamin C (52%). They also contain a high amount of dietary fibre and foliate along with vitamin B2, B3, potassium, magnesium and a little amount of copper. Since a raspberry is an antioxidant food containing ellagic acid, it helps in preventing unwanted damage to cell membranes and other structures in the body by neutralising the free radicals (overly reactive oxygen containing molecules).
A clementine is enriched with vitamin C as well as essential sugars, fibre, calcium and vitamin A. They are very popular with health conscious people. They are so low in calories! A medium sized clementine will provide only 35-50 calories. A clementine is very effective in water retention and detoxification. It also helps to fight nervous tension, insomnia and restlessness.
An apple is acidic in nature. It contains 90% malic acid and 10% citric acid. The apple is an excellent source of pectin, a fibre that helps in reducing blood cholesterol and the possibility of cancer. Ripe apples contain 80% water and are virtually fat free. An apple contains vitamins, minerals and potassium. It has already been proven that if you eat an apple regularly, you will fall less sick. The apple contains so many nutritional ingredients that it alone can fight diseases.One medium size apple consists of only 81 calories – what a relief from unwanted calories! The nutrients include potassium, magnesium, folic acid and of course vitamin C.
An apricot is packed with nutrients. It is rich in vitamin C and A, and is a good source of Potassium. It also is absolutely free from saturated fat, sodium or cholesterol.
Besides, being a tasty fruit, cherries are also quite nutritious. They contain a number of vitamins, minerals and other compounds that have tremendous health benefits. Because of their high antioxidant capacity cherries are good in helping prevent cancer and heart disease. Since a cherry is low in calories it is also considered as a fruit that helps in weight reduction.
Pearare not only full of flavour they are full of fibre too. A fresh pear offers dietary fibre in the form of pectin, which promotes cardiovascular and colon health. Pears are also a good source of vitamin c, which protects the body from free radicals. The pear also contains a good amount of Potassium, a most necessary mineral
A plum is rich in carbohydrates and vitamins A and C, calcium, potassium, and iron. It contains high amounts of fibre that stimulates bowel movement. Like other fruits, plums are also low in calories and contain no sodium, saturated fat or cholesterol.
To get the maximum benefits, you need to eat a variety of fruit. Various fruits contain different amounts of fibre, vitamins, minerals and other nutrients – so aim to include a variety of fruit in your 5 a day to get the most benefit.
It has been estimated that eating at least five portions of a variety of fruit and vegetables a day, could reduce the risk of deaths from cancer by up to 20% – fruit and vegetables can also reduce the risk of coronary heart disease and stroke.
Evidence also suggests an increase in fruit and vegetables intake can help lower blood pressure, reduce the risk of cataracts and symptoms of asthma – fruit and vegetables also help keep bowels functioning healthily.
