Apple

Apples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. This fruit is also a source of vitamin C.
Apples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. This fruit is also a source of vitamin C.
Apples, known as a cleansing food, contain fibre, antioxidants and fruit flavonoids. This fruit is also a source of vitamin C.
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. How much apples should you eat?
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.
Nutritional values of apple
Calories 57
Fibre 1,8 g
Potassium 120 mg
Vitamin C 10 mg
Vitamin E 0,6 mg
Quantities per 100 g

Appricot
An apricot, with its fat, juicy, bright-coloured flesh, is rich in the antioxidant beta-carotene as well as iron and potassium.
An apricot, with its fat, juicy, bright-coloured flesh, is rich in the antioxidant beta-carotene as well as iron and potassium.
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.
How much apricots should you eat?
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.
Nutritional values of apricots
Calories 188
Carotenes 323 mcg
Fat 1 g
Fibre 8 g
Iron 4 mg
Potassium 1880 mg
Carbohydrates 37 g
Starch 0
Sugars 37 g
Protein 4 g
Glycaemic index high
100 g Dried apricots




Avocado
The avo is a natural source of monounsaturated fat, which makes it a heart-healthy food package. And it's delicious!

The avo is a natural source of monounsaturated fat, which makes it a heart-healthy food package. And it's delicious!
Key benefits of avocado
Avocados reduce cholesterol and so reduce the risk of atherosclerosis. They also have antioxidant ability and contain both vitamins E, C and B6, as well as potassium.
How much avocado should you eat?
Intake of avocados should be moderate, as they are high in calories. A whole avocado weighs about 130g and has about 240 calories.
Maximising the benefits fo avocado
Avocado is a natural source of monounsaturated fat, which makes it a heart-healthy food package. Alpha-carotene is best absorbed with some fat, as is vitamin E.
Nutritional values of avocado
Calories 190
Potassium 450 mg
Fibre 3,4g
Vitamin E 3,2mg
Per 100 g raw

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