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A-Z of Benefits of Fruit and Veg

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A-Z of Benefits of Fruit and Veg
Fruit and vegetables are part of a balanced diet and can help us stay healthy. That's why it's so important we eat enough of them.

Evidence shows there are significant health benefits to getting at LEAST five 80g portions of fruit and vegetables every day.


The 5 A DAY campaign is based on advice from the World Health Organization, which recommends eating a MINIMUM of 400g of fruit and vegetables a day to lower the risk of serious health problems, such as heart disease, stroke, type 2 diabetes and obesity. However the advice based on World Health Organization guidelines is now 25 years old and along with a more sedimentry lifestyle we need to be eating more. Japan suggests 17 per day as a minimum.

Health info Health in your Home Aloe

Benefits of
ALOE

Highly regarded for anti-inflammatory & healing properties. Beneficial in the treatment of skin conditions. Used to quickly heal wounds, burns and frostbite.
Helps alleviate arthritic joint pain and inflammation. Aloe gel is great for muscle recovery after a workout.
A-Z of Benefits of Fruit and Veg
Health info Health in your Home  Blueberries

Benefits of BLUEBERRIES

Rich in anthocyanin which helps reduce inflammation
Boosts cognitive functioning and protects the brain from short term memory loss. Wild blueberries are smaller and contain more anthocyanin

A-Z of Benefits of Fruit and Veg
Health info Health in your Home  Coconut

Benefits of
COCONUTS

One of the most perfect foods. Fleshy meat is loaded with protein and fibre. The Oil has been linked to weight loss
The Water from the inside of a young coconut is natures best sports energy drink

A-Z of Benefits Fruit and Veg
Health info Health in your Home  Dandelion

Benefits of DANDELION

Very rich source of beta-carotene
Dandelion contains protein too, more than spinach. Rich in vitamin C, fibre, potassium, iron, calcium, magnesium, zinc, and phosphorus.

A-Z of Benefits Fruit and Veg
Health info Health in your Home  Eggplant

Benefits of
EGGPLANT

Eggplant are low in calories and sodium, eggplants have a phytochemical called monoterpene that may help prevent cancer cell growth.



A-Z of Benefits Fruit and Veg
Health info Health in your Home  Jimba

Benefits of
FENNEL

Fennel contains high levels of vitamin C, as well as folate, potassium and fibre, which all promote cardiovascular and colon health. As a low calorie vegetable, fennel is a great antioxidant and an anti- inflammatory food
A-Z of Benefits Fruit and Veg
Health info Health in your Home  Grapes

Benefits of
GRAPES

Endowed with vitamins A, B, C and folate, and contain many important minerals like potassium, calcium, iron, phosphorus, magnesium and selenium. The flavonoids found in grapes have antioxidant properties that can lessen the damage caused by free radicals, making them a great anti-aging fruit. 

A-Z of Benefits Fruit and Veg
Health info Health in your Home Jimba

Benefits of
JICAMA

Low in calories, high in water and fibre content, give this root vegetable a try if you haven’t! It contains calcium, phosphorus, and vitamin C. Because it has a very low GI, it is great for for diabetics and the low calories means its great for weight reduction.


A-Z of Benefits Fruit and Veg
Health info Health in your Home  Kiwi

Benefits of
KIWI

It is one of the only fruits to be green when it is ripe. You can scoop out the juicy green flesh with a spoon just like a boiled egg! One kiwi fruit contains all the vitamin C you need for a whole day. Vitamin C helps your body to heal cuts and bruises and to fight colds.
A-Z of Benefits Fruit and Veg
Health info Health in your Home  Leek

Benefits of
LEEK

These are in the same family as onion and garlic. Leeks contain notable quantities of vitamins A and K, along with healthy amounts of folic acid, niacin, riboflavin, magnesium, and thiamin. May support heart health by keeping levels of homocysteine in balance 

A-Z of Benefits Fruit and Veg
Health info Health in your Home  Mango

Benefits of
MANGO

They have a sweet and creamy taste and contain over 20 vitamins and minerals. 100% of the daily vitamin C, Decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy, overall lower weight.
A-Z of Benefits Fruit and Veg
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Benefits of NECTARINES

They are indeed packed with numerous health promoting anti-oxidants, plant nutrients, minerals and vitamins. This fruit is a healthy source of some of B-complex vitamins and minerals. Juicy, delicious nectarines are low in calories


A-Z of Benefits Fruit and Veg
Health info Health in your Home  Olives

Benefits of
OLIVES

Olives are unusual in their fat quality, because they provide almost three-quarters of their fat as oleic acid, a monounsaturated fatty acid. In addition to their function as antioxidants, many of the phytonutrients found in olives have well-documented anti-inflammatory properties.
A-Z of Benefits Fruit and Veg
Health info Health in your Home  Pineapple

Benefits of PINEAPPLE

Pineapple is also a source of important vitamins and minerals such as thiamin, riboflavin, vitamin B-6, folate, pantothenic acid, magnesium, manganese and potassium and antioxidants and polyphenols, such as beta-carotene.



A-Z of Benefits Fruit and Veg
Health info Health in your Home  Quince

Benefits of
QUINCE

Ripe quince fruit has good concentration of vitamin C. 100g fruit provides 15 mg or 25% of RDA of vitamin-C. Fruits rich in this vitamin help remove harmful oxygen-free radicals from the body. Vitamin C helps boost immunity, reduce viral episodes and inflammatory conditions.


A-Z of Benefits Fruit and Veg
Health info Health in your Home  Raspberries

Benefits of RASBERRIES

Eating one cup of raw raspberries will provide 54% of your vitamin C needs, 12% of vitamin K, 6% of folate, 5% of vitamin E, iron, and potassium, and 41% of manganese needs for the day. Raspberries contain the antioxidants alpha and beta-carotene, lutein, zeaxanthin, and choline.

A-Z of Benefits Fruit and Veg
Health info Health in your Home  Spinach

Benefits of
SPINACH

A lack of iron in your diet can effect how efficiently your body uses energy. Spinach is a great non-heme source of iron, along with lentils, tuna and eggs. Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.


A-Z of Benefits Fruit and Veg
Health info Health in your Home  Tomato

Benefits of

TOMATO

The tomato has been referred to as a "functional food," a food that goes beyond providing just basic nutrition, additionally preventing chronic disease and delivering other health benefits, due to beneficial phytochemicals such as lycopene.

A-Z of Benefits Fruit and Veg

Health info Health in your Home  Ugli fruit

Benefits of
UGLI FRUIT

Ugli has a zero fat content which makes it a perfect fruit to be eaten in any proportions. As it doesn’t have any cholesterol, it eliminates the risk of heart diseases automatically. No fat and cholesterol fruit like ugli can be cherished all throughout the season. Ugli fruit also protects against kidney stone formation.

A-Z of Benefits Fruit and Veg
Health info Health in your Home  Vanilla

Benefits of
VANILLA

Natural vanilla extract contains numerous antioxidants, including vanillic acid and vanillin. Antioxidants protect your body from damage from harmful components, such as free radicals and toxins



A-Z of Benefits Fruit and Veg
Health info Health in your Home  Watermelon

Benefits of WATERMELON

Watermelon contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine. Despite being a great source of the above nutrients, watermelon is made up of 92% water.

A-Z of Benefits Fruit and Veg