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 a lot of fruit and vegetables.
This is because a low fat, balanced diet rich in vegetables and fruit
may reduce the risk of heart disease and certain types of cancer. For
example modern research suggests that smokers can compensate the destructive
effect that smoking has on the Vitamin C level in the blood by eating
Read on to discover what other wonders fruits hold in store for you!
Apple is delicious, easy to carry for snacking, low in calories and a natural
mouth freshener. Apple is a rich source of fibre both soluble and insoluble.
Just one medium apple has 20% of the fibre our bodies need every day 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!
Apricots are an excellent source of beta-carotene and are useful in reducing
infections or skin problems. Apricots also contain vitamin A in abundance
and vitamin C in good quantity. Like other fruits and vegetables, apricots
are low in calories and have no saturated fat, cholesterol, or sodium. Fresh
Apricots contain only 75 calories in a cup full.
Have an apricot TODAY!
Bananas are a perfect 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!
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 very little sodium
which makes them beneficial in the treatment of high blood pressure and
water retention. Their skins contain anthocyanosides an anti-bacterial pigment
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 is a bright, flavorful 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
Like other fruits and vegetables, cherries are low in calories and have
no saturated fat, cholesterol, or sodium. One cup of cherries contains 84
Obviously, Cherries are naturally healthy!
Garlic has been used as a medicinal herb in China for at least 3,000 years!
Garlic was used in the First World War to dress wounds because of its antibiotic
actions. Garlic was also used by Albert Schweitzer to treat dysentery in
Fresh garlic juice helps lower blood cholesterol and triglyceride levels,
which consequently helps to prevent heart attacks and strokes. Certain garlic
compounds help lower blood pressure through some type of hormonal cascade.
In addition, cooking with garlic is presumed to help cut back on fat and
salt. Garlic is free from saturated fat, sodium and cholesterol and has
a low calorie count.
If garlic is already a part of your diet - retain
Mitchell's Grapefruit Products
Olde English Marmalade
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
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.
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 useful sources 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!
Lemon & Lime
Lemons and limes both are high in the anti-oxidant vitamin C, potassium
content and low in calories. One lemon contains 35% of the vitamin C your
body needs every day.
Lemons and limes are great thirst quenchers and add flavour and "zip"
to foods. They are also a good substitute for salt, salad dressings and
sauces. These properties make them suitable to be used in refreshing drinks
for all - including calorie watchers.
Like all other fruits and vegetables, lemons and limes contain no sodium,
saturated fat or cholesterol. They are low in calories, 100 grams of lemon
gives only 57 kcal of energy and 0.9 gram of fat.
Lemons and limes help you stay smart!
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
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
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!
Peaches contain phytochemicals - chemical compounds produced by plants -
that are important for healthy skin. Phytochemicals act as antioxidants
that are critical to maintaining healthy skin. Peaches are also good sources
of powerful antioxidants that, according to experts, may hold the secret
to long life and vitality.
Like all other fruits and vegetables, peaches are low
in calories and contain no sodium, saturated fat or cholesterol.
Do explore the wonderful world
Pears are a good source of fibre. Just one medium pear has 16% of the fibre
our bodies need every day 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!
Pineapple is a symbol of welcome and hospitality all around the world. It
is high in fibre and contains modest 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
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, pears are low in calories and contain
no sodium, saturated fat or cholesterol. One serving of pineapple contains
only 60 calories.
Pineapple welcomes you to an exotic world of taste!
Plums are high in carbohydrates and are an excellent source of vitamin A,
calcium, magnesium, iron, potassium and fibre and stimulate bowel movement.
Plums contain a substantial amount of vitamin C.
Dried plums contain iron, potassium, vitamin A, magnesium and fibre. They
are also high in antioxidants which help neutralize the damaging effects
of oxidation on the ageing process, protect against development of certain
cancers, heart & lung diseases and cataract formation.
Like all other fruits and vegetables, plums are low in calories and contain
no sodium, saturated fat or cholesterol. Plum jam and plum juice are also
Plums help you stay healthy, balanced
Raspberries are an excellent source of vitamin C, the antioxidant vitamin,
and a good source of the soluble fibre pectin which helps the body to eliminate
cholesterol and environmental toxins. One cup of raspberries contains 40%
of the vitamin C and 32% of the dietary fibre our bodies need every day.
Raspberries also contain calcium, iron, magnesium and potassium, and are
good for the digestion, from mouth to colon.
Raspberries contain several extremely important phytochemicals which, according
to modern research, may slow down the aging process, boost immunity, and
protect against chronic disease.
Like other fruits and vegetables, raspberries contain no saturated fat,
sodium or cholesterol. There are only 60 Calories in 1 cup of Raspberries.
Raspberries are a berry good way to
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 good 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 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)
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
Recent scientific studies also suggest that eating cooked
tomatoes reduces one's likelihood of suffering from cholesterol-related
heart problems and digestive tract cancers.
Tomato is very low in calories. Hundred grams of edible
portion of tomato contains only 20 kcal. Hence it is very important food
for weight reducing diets.
So, enjoy tomatoes and enjoy good