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FRUITS & OUR HEALTH
When it comes to nutrition, no one has been able to outsmart Mother Nature. All over the world, dietary experts believe that a healthy diet is one that includes lots of fruits and vegetables. A low fat, balanced diet rich in vegetables and fruits may reduce the risk of heart disease and certain types of cancer. For example modern research suggests that smokers can counter the destructive effect that smoking has on the vitamin C levels in the blood by eating oranges.
Read on to discover what other wonders fruits hold in store for you!
APPLE
Apple is delicious, easy to carry for snacking, low in calories and a natural mouth freshener. Apples are a rich source of fibre both soluble and insoluble. Just one medium apple has 20% of the fibre a human body needs everyday 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.
No wonder the adage – an apple a day keeps the doctor away!
BANANA

Bananas are an important 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.
Have a Banana, have an energy boost!
MANGO
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.
No wonder mangoes are so popular – they are deliciously healthy!
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.
Grapefruit is an essential element in any healthy diet.
ORANGE
The 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.
Oranges are so appealing – no wonder they are loved by everyone!
PINEAPPLE
The pineapple is a symbol of welcome and hospitality all around the world. It is high in fibre and contains considerable 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 also contains a special enzyme, called bromelain, which helps the body's digestive system. In addition, it contains other micro-nutrients which may help protect against cancer and also disperse blood clots for increased heart protection. A pineapple is also filled with enzymes that can tenderize meat and are therefore great for sweet or savoury dishes.

Like all other fruits and vegetables, pineapples are low in calories and contain no sodium, saturated fat or cholesterol. One serving of pineapple contains only 60 calories.
The pineapple welcomes you to an exotic world of taste!
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 considerable 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 to reduce the risk of cancer or heart disease.

Like other fruits and vegetables, strawberries contain no saturated fat, sodium or cholesterol. There are only 50 Calories in 1 cup of Raspberries.
“Doubtless God could have made a better berry, but doubtless God never did."! (Dr. William Butler)
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 contain very little sodium which makes them beneficial in the treatment of high blood pressure and water retention. Their skins contain anthocyanosides an anti-bacterial pigments 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.
If you haven't tried blackcurrants yet, try them now!
CHERRY
Cherry is a bright, flavourful and wholesome fruit. Modern research suggests that compared pound for pound with other fruits, cherries rank above most fruits. Compared to apples, cranberries, peaches, grapes and strawberries, cherries have the highest level of calcium, iron, magnesium, phosphorus, copper and potassium. They are a good source of bioflavonoid which has significant antioxidant properties. In addition, they contain ellagic acid which helps combat cancer.

Like other fruits and vegetables, cherries are low in calories and have no saturated fat, cholesterol, or sodium. One cup of cherries contains 84 calories.
Obviously, Cherries are naturally healthy!
GUAVA
Guava is a rich source of vitamin C. It contains three to six times more vitamin C than oranges, 10-30 times more than bananas, and about 10 times more than papaya. Guavas are also a useful source of calcium, nicotinic acid, phosphorous, and soluble fibre. They are very good for the immune system and are beneficial in reducing cholesterol and protecting the heart.

Like other fruits and vegetables, guavas contain no saturated fat, sodium or cholesterol. There are about only 25 calories per average guava. Experts give guava the maximum marks in terms of its nutritional value.
Make guava a part of your diet and live healthy!
PEARS
Pears are a good source of fibre. Just one medium pear has 16% of the fibre our bodies need everyday 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.
Try pears because tasting is believing!
TOMATO
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.

The tomato is very low in calories. Hundred grams of edible portions of tomato contains only 20 kcal. Hence it is very important food for weight reducing diets.
So, enjoy tomatoes and enjoy good health!