Fruit & Vegetables

There are so many different types of fruit & veg around the world that it would be impossible to list them all. There are even some with strange names such as Dragonfruit & Breadfruit. Here we have a few facts for you about some of the more common types of fruit & veg (and a couple of exotic ones too!).

Remember it's good if you can try to eat 5 a day!

Oranges are known for their Vitamin C content but they contain lots of other health giving ingredients.

They contain antioxidants that help fight the free radicals that damage and age our skin, are jammed full of anti cancer Beta-Carotene and are a good source of Calcium and other minerals.

Kiwi fruit is full of good stuff. While most fruits tend to be high in one or two major nutrients Kiwis deliver a whole range of nutrients & vitamins.

They are packed full of Beta-Carotene, which fights cancer and they contain twice as much Vitamin C as oranges.

Kiwi fruits are not only juicy and very tasty but they act as protectors and are a natural medicine.

They are also rich in minerals, that we need, like Calcium, Magnesium, Phosphorous, Potassium & Sodium.

'An apple a day keeps the doctor away'. This is very true because apples are full of goodness. Inside any of your favourite type of apple there are these - Vitamins A, B, C, Potassium, Iron & Magnesium. They also contain Flavonoids and Pectin that can help fight against bad cholesterol.

Bananas are a common tropical fruit that come from South East Asia and Australia. They are a valuable source of Vitamin A & B6, Potassium, Folic Acid. High in fibre and easy to digest they help maintain sugar levels and are a great energy boosting snack.

Pineapple are another tropical fruit we often see. They are originally from South America. Packed full of Vitamin C and fibre they can help the immune and digestive system. They also have anti-inflammatory effects and they contain the protein digesting ingredient Bromelain.

Did you know? The name Pineapple comes from early European explorers thinking it looked like a pine cone.

A handful of Strawberries holds 100% of your recommended daily intake of vitamin C. They also contain cancer fighting Beta -Carotene, bone building Calcium, Potassium and Iron.

Would you believe it? Strawberries have natural pain killing substances some of which are included in the manufacture of Aspirin.

Raspberries are high on the list of fruits containing antioxidants. They are full of many different types of vitamins and minerals including Vitamin C & B Vitamins 1-3. These are a great little berry!

Another good little berry is the Blueberry, which comes from North America. As one of nature's Super Foods they are bursting with nutrients that may have a role in reducing many different diseases. They are not only very good for you but they are tasty too. Yummy!

Broccoli is a wonderful vegetable. It is full of Vitamin C and high in Fibre helping you to digest your food. It is also packed full of Beta-Carotene, which fights against cancer and Broccoli has anti-bacterial qualities too. If you boil it you will reduce it's goodness. Steaming Broccoli is better!

Carrots are packed with nutrients and vitamins including Vitamins B,C,D,E, & K along with Folic Acid and the anti-cancer protecting ingredient - Beta -Carotene. They can help lower cholesterol and boost the immune system.

They also contain Potassium, Iron, Sodium, Phosphorus, Magnesium & Silica.

That's alot of good stuff in one vegetable!

Tomatoes are rich in Vitamin C and are another one of our Super foods. They also contain Lycopene which can help fight against cancer.

They come in all different shapes and sizes, from Plum Tomatoes to Cherry Tomatoes.

Did you know? A Tomato is actually a fruit as it has seeds.

Peppers or Bell Peppers are a great source of vitamin C. Green bell peppers have about 50% more Vitamin C than Oranges by weight, and Red Bell Peppers have about twice as much. You can use them in all sorts of dishes like stirfrys, Fajitas (Mexican wraps), salads and soups.

The Aubergine is rich in Folic Acid and Potassium and can also help lower cholesterol. It is a very versitle food that is used across the world from Europe to Japan, in many different dishes.

Spinach is an amazing vegetable. It's got to be good if Popeye ate it! Spinach is a wonderful source of Vitamin A, C, E, K and Magnesium. It is also packed with vital anti-oxidants. Some of the other nutrients that are in Spinach are Peptide, Folic Acid and Iron.

Top Tip! If you steam Spinach it will keep more of it's goodness when you eat it. And eating it raw in salads is even better.

Onions can be the base of many diverse dishes. There are many varieties of onions from Red onions to Spring onions. All of which have many health giving properties. The common onion is said to help fight against anything from colds to diabetes and heart disease.

It contains Anti-septic which can defend us against infection and Expectorant that can help clear our airways.

An Onion is a great little defender and is packed full of flavour, but be careful when chopping it as it can make your eyes water!

Garlic is closely related to the Onion. It has a strong flavour and has been worshipped by ancient civilisations like the Egyptians. It is packed with nutrients such as Vitamin B, Minerals, Flavonoids and when crushed is a powerful antibiotic.

It can help keep your heart healthy and lower cholesterol, ward off colds and zap bad bacteria.

Garlic is wonderful when you think of how small the cloves are. And you only need one to flavour a whole dish.

Now for something a little more exotic!

Dragon fruit (Pitaya) has fuchsia-pink skin and scales so you can see where it gets its name from. It is a cactus fruit and very unlike any other fruit in appearance. When you cut it in half you will see it has white or purple flesh dotted with small black seeds. It's an amazing fruit to look at.

Dragon fruit originally comes from Mexico, South and Central America.

It is full of Vitamins especially Vitamin C and is rich in minerals such as Calcium.

Why don't you try it? See how the flavour compares to other fruits you know.

Breadfruit is originally from the Western Pacific. There are many different types of Breadfruit that can be eaten raw when ripe, like a banana or cooked when unripe. In the Pacific Islands the tradition is to cook it in an underground oven on pre-heated rocks. When baked their taste is similar to that of a potato or freshly baked bread. You can see now where they get their name from.

The leaves of Breadfruit are said to lower blood pressure and even relieve Asthma. Breadfruit are also rich in Starch.

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