a) Bananas - Rich in potassium and vitamin k (which are both essential for cardiac health). Also rich in vitamin c which is essential for the absorption of iron and in maintaining bones and teeth, and developing muscle! Calories per 100g = 95kcal.
b) Watermelon - Watermelon is a nutritional gold mine! High in the major antioxidant... vitamin c. Additionally it is rich in vitamin a due to a high concentration of beta carotene, which both promote healthy eyesight and prevent glaucoma (an eye disorder which can lead to blindness). The red/pink colouring of the watermelon indicates high lycopene content (an antioxidant that can reduce the risk of cancer). Watermelon also has a rich supply of potassium and magnesium. Calories per 100g = 30kcal.
c) Raspberries - Raspberries have high levels of phenolic flavonoid phytochemicals, and studies show that these antioxidants can help to fight against cancer, signs of ageing, inflammation and neuro-degenetarive diseases. Raspberries are rich in vitamin c, vitamin a and vitamin e, as well as b-complex vitamins which help the body's metabolism. Additionally, they contain minerals including potassium, manganese, iron and copper (required for the production of red blood cells). Calories per 100g = 52kcal.
d) Oranges - You may already know that oranges are an excellent source of vitamin c; just one orange supplies 116.2% of your daily requirement! Oranges are full of soluble fiber, which is especially beneficial for lowering cholesterol levels. Oranges provide potassium, an electrolyte mineral responsible for normal heart function. Oranges are also rich in vitamin a, which includes a group of compounds that protect your eyes. Calories per 100g = 47kcal.
e) Blueberries - Blueberries have the highest antioxidant capacity of all fresh fruit, being rich in antioxidants such as vitamin c, b complex, vitamin e, vitamin a, copper (an effective immune builder and anti-bacterial), selenium, zinc and iron (promotes immunity by raising haemoglobin and oxygen concentration in the blood). Blueberries also neutralize free radicals which can affect disease and aging the body due to the presence of anthocyanin (a pigment responsible for the blue colour of the berries). Calories per 100g = 57kcal.
f) Strawberries - Strawberries have high levels of anthocyanins (mentioned above) which stimulate the burning of stored fat (when a group of animals was fed a high-fat diet along with anthocyanins, they gained 24 percent less weight than the animals eating the high-fat diet without added anthocyanins). This antioxidant also helps to boost memory. Strawberries lower blood levels of C-reactive protein (CRP), a signal of inflammation in the body. Strawberries contain potassium, vitamin K and magnesium which are important for bone health. Calories per 100g = 33kcal.
g) Kiwi - Surprisingly, Kiwi contains more vitamin c than oranges, with 120% of your daily requirement in just one kiwi! The fruit also fights cardiovascular diseases: eating kiwi every morning has the same effect as aspirin for heart health. Kiwi contains flavonoids and carotenoids, which have antioxidant activity; these are responsible for protecting your DNA from oxygen-related damage, therefore cancer growth is inhibited and prevented. Kiwis are a very good source of dietary fiber and of lutein and zeaxanthin, natural chemicals found in the human eye. Calories per 100g = 61kcal.
h) Peaches - Peaches have an abundant supply of vitamins: a, c, e, k, and six of the b complex vitamins. Another important benefit associated with peaches it's high amount of dietary fiber. Peaches contain lots of potassium, which can reduce kidney-related diseases while lessening the risk of ulcers. They also provide some magnesium, phosphorus, zinc, copper, manganese, iron, and calcium. Calories per 100g = 39kcal.
i) Grapefruit - Grapefruit is high in enzymes that burn fats and has a high water content and less sodium. A combination of these three characteristics make grapefruit a perfect food for increasing your body’s metabolism. Grapefruit contains salicylic acid that helps break down the body’s inorganic calcium, which builds up in the cartilage of joints and may lead to arthritis. Lycopene is a carotenoid pigment that is responsible for the red color of grapefruit. It is a powerful agent against tumors and cancers. Lycopene works best with vitamins A and C, which are also found in grapefruit. Calories per 100g = 42kcals.
j) Cherries - Cherries are also packed with anthocyanins which help fight the causes of cancer. Cherries lower uric acid (high levels of which are associated with gout) and C-reactive protein levels. Melatonin, the hormone that regulates our sleep and wake cycles, is difficult to find in natural food sources but cherries are one of the few places where it is abundant. They also contain quercetin, important in maintaining cardiovascular health. Cherries are an important part of an anti-inflammatory diet, making them great allies in the fight against issues like arthritis and even heart disease. Calories in 100g = 50kcal.