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Healthy Benefits of Fruit & Vegetables
MANGO
passion fruit
Mangoes are a low-fat, low-calorie,
cholesterol-free source of a variety
of nutrients, especially vitamin
A, vitamin C, dietary fibre and antioxidant compounds.
If your diet includes rich sources of these nutrients
regularly, you may be less likely to develop many serious
medical conditions.
The fruit is a very good source of dietary
fibre. Good fibre in the diet helps remove
cholesterol from the body. In addition
dietary insoluble fibre by acting as a bulk
laxative helps protect the colon mucous membrane by
decreasing exposure time to toxic substances in the colon
as well as binding to cancer-causing chemicals in the
colon.
Mango can be used both internally and externally for the
skin. Mangos clear clogged pores and eliminate pimples.
One cup of sliced mangoes supplies 25% of the needed
daily value of vitamin A, which promotes good eyesight
and prevents night blindness and dry eyes.
The generous amounts of vitamin C and vitamin A in
mangos, plus 25 different kinds of carotenoids keep your
immune system healthy and strong.
Mango contains enzymes that help in breaking down
protein. The fibrous nature of mango helps indigestion
and elimination.
Passion fruit is very nutritious, healthy and can soothe
asthma attacks. In addition because it contains vitamin
C, Passion Fruit seems to have a blocking effect of
histamine that causes asthma symptoms.
Passion fruit and passion flower both contain medicinal
alkaloids, including the sedative compound harman.
According to the National Institutes of Health, these
botanical medicines have traditionally been used to treat
anxiety, insomnia and restlessness.
Research has shown antioxidant compounds in mango
fruit have been found to protect against colon, breast,
leukaemia and prostate cancers.
pineapple
banana
Pineapple is high in manganese, a mineral
that is critical to development of strong
bones and connective tissue. A cup of
fresh pineapple will give you nearly 75%
of the recommended daily amount. It is
particularly helpful to older adults, whose
bones tend to become brittle with age.
Bananas help overcome depression due
high levels of tryptophan, which is
converted into serotonin - the happy-mood
brain neurotransmitter
Pineapple is also known to discourage blood clot
development. This makes it a valuable dietary addition
for frequent fliers and others who may be at risk for blood
clots.
Bananas reduce swelling, protect against type II
diabetes, aid weight loss, strengthen the nervous system,
and help with the production of white blood cells, all due
to high levels of vitamin B-6
People are always very concerned with their teeth that
they sometimes fail to give importance to the gums,
which are equally essential since they hold the teeth
in place. If a person has unhealthy gums, his/her teeth
would be in bad condition, and eventually will fall out.
Eating pineapple will strengthen your gums that will help
keep your teeth healthy and strong.
Protect against muscle cramps during workouts and
night time leg cramps by eating a banana, perfect for the
morning workout at the gym!
Bananas are the only raw fruit that can be consumed
without distress to relieve stomach ulcers by coating the
lining of the stomach against corrosive acids.
Quitting smoking? Bananas contain high levels of
B-vitamins as well as potassium and magnesium speed
recovery from the effects of withdrawal
grape
Due to their well-known therapeutic value, grapes can be used as a cure for asthma. In addition
to that, the hydrating power of grapes is also high, which increases the moisture present in the
lungs and reduces asthmatic events.
Grapes can substantially reduce the acidity of uric acid and they also help to eliminate acid from the
system, thereby reducing the stress and pressure on the kidneys. Grapes have a very cleansing effect on
the body, and the antioxidants present benefit all of the body’s systems in peripheral ways.
raspberry
blackberry
High in polyphenolic compounds known
for their anti-cancer properties.
Much like spinach, raisins, apples, plums
and grapes, blackberries are rich in
bioflavonoids and Vitamin C, but other
nutritional benefits include a very low
sodium count and having only 62 calories to a cup.
Contain strong antioxidants such as
Vitamin C, quercetin and gallic acid.
Eating whole berries has been shown in scientific
studies to be more beneficial than taking the individual
phytochemicals in the form of dietary supplements.
The dark blue colour ensures blackberries have one of the
highest antioxidant levels of all fruits. Antioxidants, wellknown for lowering the risk of a number of cancers, are a
huge bonus, but be aware the berries are best consumed
in their natural state to get the full benefits.
Consumption of blackberries can help to promote the
healthy tightening of tissue, which is a great nonsurgical procedure to make skin look younger. Prolonged
consumption also helps keeps your brain alert, thereby
maintaining clarity of thought and good memory.
strawberry
blueberry
Boost immunity as they are
packed with lots of vitamin C.
Now even more great reasons to
enjoy blueberries! This little fruit
softens dry skin, boosts your brain, and
may even prevent cancer.
The vitamin C will also help keep
your eyes healthy and wrinkles at
bay!
Strawberries have potassium, vitamin K, and
magnesium— important for bone health!
Blueberries also prevent inflammation that is a known
cause of aging diseases, like Alzheimer’s disease and
brain aging.
The fruit is rich in B-complex group of vitamins. It
contains very good amounts of vitamin B-6, niacin,
riboflavin, pantothenic acid and folic acid.
kiwi
melon
The antioxidants in Kiwi fruit helps
protect the cell DNA from oxidative
damage. Some experts conclude this
can help prevent cancer.
Melon fruit contains an anticoagulant
called adenosine which is able to stop
the clotting of blood cells that can lead to
stroke or heart disease.
The fuzzy fibre of Kiwi helps bind and move toxins from
your intestinal tract.
Melon is good for keeping the skin healthy. The collagen
content will make your skin beautiful. Protein compounds
that affect the integrity of the cell structure in all
connective tissues such as skin. Collagen also works for
wound healing and maintaining firmness skin.
Kiwis are a good source of vitamin E, an antioxidant
known to protect skin from degeneration.
Melon has a very good diuretic power so that it can help
cure kidney disease and severe disease and acute eczema.
kale
spinach
Kale is great for aiding in digestion with
its great fibre content. It’s also filled with
so many nutrients, vitamins, folate and
magnesium.
The vitamin C, vitamin E,
beta-carotene, manganese, zinc and
selenium present in spinach all serve as
powerful antioxidants that combat the onset
of osteoporosis, atherosclerosis and high blood
pressure.
Per calorie, kale has more iron than beef. Iron is essential
for good health, such as the formation of hemoglobin
and enzymes, transporting oxygen to various parts of the
body, cell growth, proper liver function and more.
Eating a diet high in Vitamin K can help protect against
various cancers. It is also necessary for a wide variety
of bodily functions including normal bone health and
the prevention of blood clotting. Also increased levels
of vitamin K can help people suffering from Alzheimer’s
disease.
One cup of spinach contains over 337% of the RDA
of vitamin A that not only protects and strengthens
“entry points” into the human body, such as mucous
membranes, respiratory, urinary and intestinal tracts,
but is also a key component of lymphocytes (or white
blood cells) that fight infection.
courgette
carrot
Courgettes are a very good source
of potassium, an important intracellular electrolyte. Potassium is a
heart-friendly electrolyte and helps bring the reduction
in blood pressure and heart rates by countering pressureeffects of sodium.
Carrots are rich in beta-carotene,
which is converted into vitamin A in
the liver. Vitamin A is transformed in the
retina, to rhodopsin, a purple pigment
necessary for night vision.
A cup of sliced courgette fulfils 35 percent of an adult’s
RDA of vitamin C. Eating plenty of vitamin C-rich foods
like courgettes may significantly decrease your risk
of cancer, gallbladder disease, stroke, heart disease,
osteoarthritis, high blood pressure and age-related
macular degeneration.
Vitamin A and antioxidants protects the skin from sun
damage. Vitamin A prevents premature wrinkling, acne,
dry skin, pigmentation, blemishes, and uneven skin tone.
The high level of beta-carotene acts as an antioxidant
to cell damage done to the body through regular
metabolism. It help slows down the aging of cells.
ginger
Ginger, with its anti-inflammatory properties—can bring relief to aching muscles and joints.
Ginger improves the absorption and assimilation of essential nutrients in the body.