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Nutrition

Most fruits are naturally low in fat, sodium, and calories, with no cholesterol.
Fruit and Veggies are a sources of many essential nutrients, including potassium, dietary fiber, vitamin C, and folate (folic acid).
Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke, may protect against certain types of cancers, may reduce the risk of heart disease, obesity, and type 2 diabetes.
Fruit & veg rich in potassium may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.



Apples

This sweet fruit may be the healthiest food a person could eat. Rich in important antioxidants, flavonoids, vitamin A and B6 and dietary fibre, which may help prevent the amount of bad cholesterol in your blood rising. Low in carbs but high in fructose.

52 Calories
per 100gm


Cherries

Bursting with vitamins and antioxidants, there are many reasons why cherries are healthy. Cherries are a good source of fibre, vitamins and minerals, including potassium, calcium, vitamin A and folic acid. They are also well known for their antioxidant properties. A portion of 14 cherries counts as one of your five-a-day!

50 Calories
per 100gm

Kiwi Fruit

Kiwis are a nutrient-dense food, meaning that they are high in nutrients and low in calories. The possible health benefits of consuming kiwis include maintaining healthy skin tone and texture, reducing blood pressure, and preventing heart disease and stroke.

61 Calories
per 100gm

Grapes

Antioxidants in grapes, such as resveratrol, reduce inflammation and may help protect against cancer, heart disease and diabetes. Grapes are easy to incorporate into your diet, whether fresh, frozen, as juice or wine. For the most benefits, choose fresh, red over white grapes.

69 Calories
per 100gm 
Red or Green


Lemons
Lemons give flavor to many sauces, salad dressings, marinades, drinks, and desserts, and they are also a good source of vitamin C, a powerful antioxidant.Vitamin C is needed to produce collagen, it may help relieve asthma symptoms, and it may protect against cancer. Lemon juice can be used in teas, desserts, and on salads.
Rarely consumed alone, due to their intense, sour flavour.

29 Calories
per 100gm


Oranges

These juicy citrus fruits are thought to have the highest level of vitamin C and antioxidants of any fruit of vegetables! They boost your immune system, improve your skin and reduce the risks of cancer. Low in calories and carbs they are full of nutrients low in fructose.

47 Calories
per 100gm


Pear

They are rich in important antioxidants, flavonoids, and dietary fiber and pack all of these nutrients in a fat-free and cholesterol-free! Consuming pears may help with weight loss and reduce the risk of developing cancer, hypertension, diabetes, and heart disease if eaten as part of an overall healthy diet

102 Calories
per 178gm (medium sized pear)

Pineapple

The golden-child of the tropical fruit world! A great source of essential vitamins and minerals, such as thiamine (changes carbs into energy), riboflavin (essential for metabolic energy production), B6 and vitamin C. This versatile fruit also contain bromelain, an enzyme that helps the body digest proteins AND is also the enzyme which makes your mouth tingle or burn! High in carbs, low in fructose.

50 Calories
per 100gm

Strawberries

The shape of this heart-shaped fruitos the first clue that this fruit is good for you! Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium. Just one serving -- about eight strawberries -- provides more vitamin C than an orange!!

33 Calories
per 100gm


Watermelon

Despite the popular belief that watermelon is just water and sugar, watermelon is actually a nutrient dense food. It provides high levels of vitamins, minerals, and antioxidants and just a small number of calories. Their refreshing quality and sweet taste help to combat the heat and provide a guilt-free, low maintenance dessert especially in the hot Australian summer months!

30 Calories
per 100gm

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