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samreen · #2 Friday, June 08, 2007

Banana
Bananas are great, no-fuss snacks. They're also packed with goodness and are great sources of potassium and vitamin B6.

Bananas are great, no-fuss snacks. They're also packed with goodness and are great sources of potassium and vitamin B6.
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.
How much banana should you eat?
Bananas can be eaten freely, within limits. A banana weighing 100 g contains about 62 calories. It must be remembered that dried bananas are a more concentrated source of nutrients than plain bananas.
Maximising the benefits of banana
Fresh, ripe bananas are a very good source of fruit sugars and can give a quick energy boost.
Nutritional values of banana
Calories 62
Potassium 270 mg
Vitamin B6 0.19 mg
Vitamin C 7 mg
Niacin 0.5 g
Per 100g ready-to-eat, weighed with the skin

BlackBerry

Blackberries are a good, low-fat source of vitamin E. These berries also make fantastic, healthy dessert treats.

Blackberries are a good, low-fat source of vitamin E. These sexy berries also make fantastic, healthy dessert treats.
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.
How much blackberries should you eat?
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.
Nutritional values of blackberries
Calories 25
Fibre 3,1 g
Folate 34 g
Vitamin E 2,4 mg
Per 100g serving

Blackcurrants
Did you know that blackcurrants have a high vitamin C content – 4 times as much as oranges of equivalent weight?

Did you know that blackcurrants have a high vitamin C content – 4 times as much as oranges of equivalent weight?
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.
How much blackcurrants should you eat?
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-inflammatory and theanthocyanin flavonoids counter the bacteria that cause food poisoning and urinary tract infections.
Nutritional values of blackcurrants
Calories 28
Carotenes 100 mcg
Fiber 3,6 g
Iron 1,3 mg
Potassium 370 mg
Vitamin C 200 mg
Vitamin E 1 mg
Per 100g uncooked serving

Blueberry
Blueberries have many health benefits, including the highest antioxidant ability of all fresh fruit. And they're great in puddings.
Blueberries have many health benefits, including the highest antioxidant ability of all fresh fruit. And they're great in puddings.
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 diarrhea and food poisoning. They are also thought to have anti-ageing properties.
How much blueberries should you eat
About thirty berries per day (65 g) is considered beneficial.
Maximizing 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.
Nutritional values of blueberries
Calories 30
B vitamins Good range
Fiber 1,8 g
Vitamin C 17 mg
Per 100g uncooked serving