GUAVAContaining calcium, which is not usually found in high amounts in fruit, Guavas are also a good source of vitamin C, helping to protect against cancer and heart disease, and boost the immune system. They’re also a good source of carotenoids, folate, potassium, fibre and iron.
PINEAPPLEThis tropical fruit is full of vitamin C and A. Vitamin A will give you healthy skin and hair, and is needed for proper bone growth and reproduction.Pineapples contain an enzyme called bromelain, which helps the body to digest milk and proteins. Bromelain is also believed to have anti-inflammatory properties and reduce blood clotting.
KIWIFRUITContaining very high levels of vitamin C, potassium and chlorophyll, kiwifruit also has magnesium, which is important for cardiovascular health.It is low in fat, high in fibre and a good source of vitamin E. It contains nutrients including calcium, folic acid and iron. Kiwifruit has been shown to contain a compound that helps to prevent the mutation of genes that may trigger the cancer process.
oELoNAnother good source of vitamin C is melon, which is also low in salt, fat and cholesterol, but high in fibre. Honeydew melon also contains potassium, calcium and iron while cantaloupe is rich in vitamin A. Watermelon contains iron and also has a high concentration of lycopene, an important antioxidant also found in tomatoes. Lycopene is believed to help reduce the risks of cancer and other diseases. Because melons are more than 90% water they can help increase your fluid intake.
oANGoThese are especially good in summer as their high levels of beta-carotene can protect against the harmful effects of the sun. They also contain vitamins A, B, C and E, plus selenium, magnesium, potassium, folate and zinc. Because mangoes contain an important antioxidant that is best absorbed when eaten with fat, it’s a good idea to eat them as part of a meal rather than on their own.
FEIJoAAn excellent source of vitamin C, three feijoas will provide you with more than half your recommended daily intake. They also contain lots of fibre and are a very good source of antioxidants, particularly proanthocyanins, which help prevent blood clotting and reduce inflammation. These compounds may also play a part in regulating blood pressure.
PASSIoNFRUITAnother fruit rich in crucial vitamin C is passionfruit. They also contain vitamin A, potassium and iron.It’s believed that passionfruit contain enzymes that can help you to relax and sleep.
PAPAYABotanically a berry, papaya contains vitamin C and is a rich source of beta-carotene, which the body can convert to vitamin A. Papaya is believed to reduce the risk of colon and cervical cancer. It’s also a good source of fibre and folate and contains an enzyme that can help digestion.
TAoARILLoTamarillos contain good quantities of several important vitamins, including A, B6, C and E, and are also rich in iron and potassium. Red ones are fat free while golden ones are low in fat. They also are a good source of fibre.
KUoQUATThis fruit, which originated in China, is the smallest member of the citrus family. Like other citrus fruit, it’s a great source of vitamin C and full of fibre, which is good for digestion. Kumquats contain several flavonoids, which are powerful disease-fighting antioxidants.
DATESPacked full of fibre, potassium, copper and manganese, dates also contain several B vitamins and calcium. Studies have found they can reduce levels of triglycerides in your blood. High levels of these are a risk factor for heart disease.
PooEGRANATEThis ancient fruit is high in vitamin K, folate, potassium and manganese, and is also a good source of vitamins E and B6 as well as antioxidants.Those antioxidants are believed to slow the growth of cancer cells in the breast, prostate, colon and lung.
AVoCADoA powerhouse of nutrients, avocado provides vitamins B6, C, E, K and folate, plus niacin, magnesium, potassium, copper and manganese. It’s also a good source of iron, phosphorus and zinc, and contains fatty acids – vital for heart health and brain function.It also contains carotenoids which, combined with vitamin E, might have an anti-cancer effect.
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