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Apple

Key benefits of apples

Apples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. The most important of the flavonoids contained in apples is quercetin, which has anti-inflammatory as well as anti-cancer actions. Apples contain vitamin C as well – more so in green apples than in red ones. Apples can reduce blood cholesterol levels, counter constipation and diarrhoea, help joint problems and help prevent diseases in general.

Apples can be eaten freely, but more than two or three a day does not increase the health benefits. Large quantities of apple juice can encourage tooth decay and diarrhoea.

Maximising the benefits of apples

Apples are best eaten raw, as cooking them can reduce the flavonoids by as much as 70 percent into the cooking water. It is also a good idea to eat the apple unpeeled as flavonoids are contained in or near the skin.

Apricot

Key benefits of apricots

Apricots are rich in the antioxidant beta-carotene and rich in iron and potassium. It can help regulate blood pressure and is also high in soluble fibre, which helps maintain regular bowel function.

Dried or fresh apricots can be eaten freely. A handful of dried apricots supplies one fifth of an adult's daily potassium needs and between 10 and 20 percent of an adult's iron needs.

Maximising the benefits of apricots

Dried apricots should be eaten with foods that are rich in Vitamin C so that iron absorption can be increased.

Avocado

Key benefits of avocado

Avocados reduce cholesterol and so reduce the risk of atherosclerosis. These fruit also have antioxidant ability and contain vitamins E, C and B6, as well as potassium and folic acid.

One avocado provides 40% of the recommended daily allowance (RDA) for folic acid, which makes the fruit particularly beneficial for pregnant women. Research shows that folic acid helps to prevent birth defects in babies.

While avocados are quite high in monounsaturated fat, the good news is that this type of fat is good for you. What's more, including avocados in your diet can help you to cut out other unhealthy fats.

Avocados are also a good source of dietary fibre.

Intake of avocados should be moderate, as they are high in calories. A whole avocado weighs about 130g and has about 240 calories (1008 kilojoules). Eat no more than a quarter of an avocado per day.

Maximising the benefits of avocado

To ripen avocados at home, keep them at room temperature.

A good way of ensuring that they don't go brown once cut open, is to sprinkle a dash of lemon or orange juice on the exposed part of the fruit.

Banana

Key benefits of bananas

Bananas are a good source of both potassium and vitamin B6. They not only help to maintain bowel health, but are also good energy-boosting snacks. As bananas ripen, their starch is converted into sugar. Bananas help to maintain blood sugar levels and it is also a fruit which is easily digested.

Here's another reason to eat bananas: too little vitamin B6 in the diet can hamper our immune systems by depressing the white blood cells' ability to mature. This could make you more prone to infections like colds and flu.

Bananas can be eaten daily, within limits. A banana weighing 100g contains about 384 kilojoules, and a big banana counts as two fruit portions.

Chronic stress takes its toll on our vitamin B6 stores. So, eat more bananas when you're stressed.

And eat your bananas ripe - the ripe fruit contain more nutrients.

Maximising the benefits of banana

Fresh, ripe bananas are a very good source of fruit sugars and can give a quick energy boost.

Blackberry

Key benefits of blackberries

Blackberries are a good low fat source of vitamin E and it helps to fight infection. It also contains salcylate, which is thought to lower the chance of heart risk. It also contains vitamin C, phenolic acids and folate.

Blackberries can be eaten in many forms, from juice to desert or just fresh.

Maximising the benefits of blackberries

Blackberries are best eaten fresh, but the cooked variety still contains high quantities of vitamin E.

Blackcurrants

Key benefits of blackcurrants

Blackcurrants have a high vitamin C content – four times as much as oranges of an equivalent weight. They are rich in antioxidants and flavonoids and help to relieve inflammation as well as urinary tract infections. It is also a good source of potassium.

Blackcurrants can be eaten freely, either raw, or cooked. Blackcurrant juice often contains very little fruit.

Maximising the benefits of blackcurrants

Blackcurrants in all forms work as antioxidants, as anti-inflammatories and theanthocyanin flavonoids counter the bacteria that cause food poisoning and urinary tract infections.

Blueberry

Key benefits of blueberries

Blueberries have many health benefits, including the highest antioxidant ability of all fresh fruit. They also have effective anti-inflammatory, anti-blood clotting and antibacterial effects. In the past they were often used to combat diarrhoea and food poisoning. They are also thought to have anti-ageing properties.

About thirty berries per day (65 g) is considered beneficial.

Maximising the benefits of blueberries

Blueberries are not sour and can be eaten raw, so preserving their vitamin C content. Lightly cooked fruit retain their therapeutic properties.

Cherry

Key benefits of cherries

Cherries contain the powerful antioxidant anthocyadin. Cherries are believed to relieve gout if at least 225 g are eaten daily. They are also thought to have a mild laxative action.

Cherries can be eaten freely.

Maximising the benefits of cherries

Although fresh cherries have a very short season, cherries that have been bottled, canned or cooked seem to retain their beneficial qualities.

Cranberry

Key benefits of cranberries

Cranberries may reduce bladder infections. They also help to maintain a healthy heart and also may have anti-inflammatory benefits, as they have anti-fungal and antiviral properties. It is also thought that small amounts of cranberries may benefit kidney stone sufferers. The condensed tannins in cranberries have strong antioxidant properties.

To combat urinary tract infections, 300 ml of cranberry juice can be drunk daily.

Maximising the benefits of cranberries

Condensed tannins which are found in cranberries are not destroyed in cooking. These tannins are powerful antioxidants.

Figs

Key benefits of figs

Dried or semi-dried figs are a good snack with which to increase energy and raise blood sugar levels quickly. They are also known for their laxative properties. It is thought that they also have cancer-discouraging action.

As figs are very high in sugar content, not too many of them should be eaten.

Maximising the benefits of figs

Figs can be eaten fresh, dried or semi-dried. Figs are a source of potassium, calcium, iron and magnesium.

Grapefruit

Key benefits of grapefruit

All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defences. The flavonoid narigenin is found in grapefruit. It is thought to reduce the risk of some cancers. Grapefruit can improve blood circulation and lower blood cholesterol levels.

Citrus fruit can be eaten freely. Two or three citrus fruits can provide the body with 20 percent of its potassium requirements.

Maximising the benefits of grapefruit

Grapefruit is best eaten peeled and raw. This is more beneficial than grapefruit juice. It is important also to eat the skin around the segments. Grapefruit is best eaten when fresh and chilled as this maximizes its vitamin C content.

Grapes

Key benefits of grapes

Both red and black grapes contain powerful antioxidants and resveratrol, which helps to prevent both the narrowing and hardening of the arteries. Ellagic acid, which has anti-cancer properties, is also contained in grapes. They do, however, have a very high sugar content.

Grapes have many health benefits, but have a high sugar content and should therefore be eaten in moderation.

Maximising the benefits of grapes

Grapes are a good source of potassium.

Kiwifruit

Key benefits of kiwifruit

Kiwifruit is one of the world's most nutritious fruit and it contains very high levels of vitamin C, potassium and chlorphyll. It contains a wealth of nutrients and antioxidants. It has anti-cancer effects.

An average kiwifruit weighs 75 g. It is a very healthy fruit and can be eaten in many different ways.

Maximising the benefits of kiwifruit

Kiwifruit should be eaten as soon as they are ripe, and sliced just before being eaten, as leaving them standing could decrease their vitamin C levels.

Lemons

Key benefits of lemons

Lemons have a very high vitamin C content. Lemons help to lower cholesterol levels and also have anti-cancer effects, because of lemons' limonoid phytochemicals.

Lemons are low in calories, but because they are generally quite sour, they tend to be eaten in dressings, sauces or drinks, rather than on their own. A daily portion of citrus fruit is recommended.

Maximising the benefits of lemons

Limonoids and limonene are found in the whole lemon – pith and peel included. It is therefore best to make use of the whole lemon.

Mango

Key benefits of mango

Mango is thought to bring about a reduced risk of colon and cervical cancer. It is a rich source of beta-carotene, which the body can convert to vitamin A. It also contains beta-cryptoxanthin.

An average mango weighs about 150 g. They can be eaten just as is, or mixed into fruit salads.

Maximising the benefits of mango

As beta- cryptoxanthin is best absorbed by the body when eaten with fat, it is a good idea to eat mangoes as part of a meal, rather than on their own.

Melons

Key benefits of melons

Melons are good sources of beat-carotene and vitamin C. They may have an anti-clotting action on the blood. Melons are also thought to lower cancer and heart disease risk.

Melons are reasonably low in calories and can be eaten freely. They also have a very high water content.

Maximising the benefits of melons

Melons with a lighter yellow or green colour as well as watermelons contain less vitamin C and beta-carotene than orange melons do.

Orange

Key benefits of oranges

All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defence. Flavonoids are found in oranges. These are thought to reduce the risk of some cancers. Citrus fruits can improve blood circulation and lower blood cholesterol levels.

These can be eaten freely. Two or three citrus fruits can provide the body with 20 percent of its daily potassium requirements.

Maximising the benefits of oranges

Citrus fruits are best eaten peeled and raw. This is more beneficial than drinking fruit juice. It is important also to eat the skin around the segments.

Papaya

Key benefits of papaya

Papaya is thought to bring about a reduced risk of colon and cervical cancer. It is a rich source of beta-carotene, which the body can convert to vitamin A. It also contains beta-cryptoxanthin.

Papaya can be eaten just as is, or mixed into fruit salads.

Maximising the benefits of papaya

As beta- cryptoxanthin is best absorbed by the body when eaten with fat, it is a good idea to eat papaya as part of a meal, rather than on their own.

Peaches

Key benefits of peaches

Peaches are low in calories and one 100 g peach provides almost three quarters of the daily vitamin C requirement. The fruit has a gentle laxative effect. Peaches are also rich in iron and potassium.

Fresh peaches are low in calories and can be eaten freely. If canned in syrup, however, their calorie counts increase significantly.

Maximising the benefits of peaches

Weight for weight, dried peaches contain six time the calories of fresh peaches. It must also be remembered that when peaches are canned, they lose 80 percent of their vitamin C content.

Pear

Key benefits of pears

Pears are very unlikely to trigger allergic reactions, so can be used in exclusion diets. They contain hydroxycinnamic acids, which act as antioxidants.

Pears make good energy-boosting snacks and a medium pear weighs about 160 g. They are reasonably low in calories and can be eaten quite freely.

Maximising the benefits of pears

Eat pear with the skin, not just for the fibre, but also because chlorogenic acid tends to accumulate in pear skin.

Pineapple

Key benefits of pineapples

Pineapples are a source of vitamin C and potassium. Pineapples may also have anti-inflammatory effects. It contains the enzyme bromelain, which is thought to aid digestion. Pineapple reduces blood-clotting and could also help to remove plaque from arterial walls.

Pineapple is healthy and should be eaten often. A thick slice weighs around 80 g.

Maximising the benefits of pineapples

Cooked pineapple loses its bromelain, so it is best eaten fresh. Tinned pineapple also has a very high sugar content.

Plums & prunes

Key benefits of plums

Plums and prunes have a high antioxidant ability and offer a high level of defence against free radicals. They are also a source of both iron and potassium and also contain vitamin E. Prunes are also known for their laxative effect and are a good source of fibre.

Three small plums or prunes equals one portion of fruit.

Maximising the benefits of plums

Both fresh and dried plums offer antioxidant benefits.

Strawberry

Key benefits of strawberries

Strawberries raise the antioxidant levels in the body and are also a rich source of vitamin C. The ellagic acid they contain appear to inhibit the growth of tumours. They are also a good source of salicylic acid.

Strawberries can be eaten freely as they are very low in calories.

Maximising the benefits of strawberries

Strawberries should be eaten when fresh, as their antioxidant values as well as their vitamin C content drops the longer they are kept.