Nutrition Facts in Fruits and Vegetables 1

Governments and health officials recommend getting five to seven portions of fruit and vegetable a day. The reason for this is that in the wild we’d have actually survived from mostly fruits and vegetables, meaning that we’re designed to consume at least that amount a day. The nutrition facts in fruits and vegetables show how many important vitamins, minerals and other nutrients they contain and so explain why they were and are so important. Each fruit and veg however has different things to offer, and by selecting precisely which you eat you can control which benefits your body gets.

Apples

The saying goes that ‘an apple a day keeps the doctor away’, and while it’s probably not 100% effective, eating one at least every day will give you a massive health boost. Not only are they tasty and easily portable, but they’re also a great way to freshen yourself up and so rich in vitamins are they that you can almost feel yourself getting healthier. There are also a good selection of apples to choose from, green or red, granny smith or red delicious… there’s an apple for everyone’s tastes!

Apples are also a great source of fibre, both soluble and insoluble. These have different uses for the body and while the soluble fibre (another example of soluble fibre is protein) will help prevent the build of cholesterol and the risk of heart disease, insoluble fibre will provide you with bulk in the intestinal and digestive tract which will clean the system to help food travel through it more quickly and efficiently.

Apples, like oranges are also particularly known for their high quantity of vitamin C which helps the body to fight illness by boosting the immune system – and this is really where the saying comes from, vitamin C is a great way to guard against colds, flu and other viruses. Furthermore, vitamin C is an antioxidant meaning that it helps protect the cell walls against mutation and other damage – even fighting age and cancer! Much of this vitamin C is kept just beneath the apple’s skin, which is also high in insoluble fibre – so it’s advisable to eat them whole rather than peeling them. Calcium, phosphorus, sodium, potassium, vitamin C, vitamin A, folate 4 can all be found in apples.

High in energy and low in calories they also make a great snack for after lunch to help see you through your day.

Pears

Pear is a particularly tasty and soft fruit that is related to apples, evident by the core which contains the seeds. They are a great source of a large variety of vitamins and minerals including thiamin, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin C, calcium, iron, magnesium, phosphorus, potassium and zinc. Not only do they have the benefits of the vitamin C and fibre but also vitamin B6, which is a great energy booster used for improving the body’s utilisation of energy stored in carbs.

This vitamin B6 works particularly well as an energy enhancer combined with the high amounts of glucose and fructose that they also contain. Again many of the vitamins are contained in and around the skin… but then who seriously peels a pear anyway? Studies on pears have also demonstrated that they may help protect women against breast cancer, lower the risk of macular degeneration due to age (troubles with eyesight) and lower blood pressure and the chances of a stroke. They have also been shown to be good for the colon and again lowering colestrol.

The Boron in pears also serves another role, aiding in the retention of calcium (which they also contain). This makes them great for a variety of purposes – strengthening muscle contractions, building bone and ligaments and improving the condition of health and nails (you can spot a calcium deficiency by the white marks that sometimes adorn the nails).

Baring this in mind, pears are actually one of the healthiest fruits of all, which is why it’s a shame that they aren’t as commonly found in family fruit bowls as apples, bananas and oranges. This is possibly due to their quick ripening and easily bruised skin. Try keeping them in the fridge to prevent these problems.

Oranges

Orange is another fruit that’s quick and easy to eat along with its close relatives clementines, mandarins and satsumas. They are an even better source of vitamin C than apples making them great antioxidants and for strengthening the immune system. ‘Oxidisation’ of the cells essentially describes our body rusting and (in reality it’s the cells being battered by free radicals). This slowly wears them down and hampers their ability to divide accurately and is what over time leads to the affects of ageing. Vitamin C works by protecting against this process. They also contain vitamin A and B and like pears help with the absorption of calcium (which they also contain). They are also a good source of iron, sodium, copper, phosphorus, potassium, magnesium, and sulphur.

Mango

Mangos are another fruit that many people don’t eat as often as others. Again it’s a shame as mangos are actually one of the sweetest and softest fruits out there. They are also a great source of copper, potassium, manganese, calcium, selenium, iron, phosphorous and magnesium. The also contain one of the widest range of vitamins including C, A, E, B and K. The less ripe the mango the more rich in these vitamins it will be.

Banana

The banana is definitely the odd one out when it comes to fruit and is unique in many ways. Firstly, the banana does not actually come from trees, but large plants that are themselves herbs related to the lily and orchid family. In this way they are somewhat like a cross between fruit and vegetables. They also look unusual and are easy to peel, making them particularly practical to carry in a lunch box etc.

Bananas in particular are a great way to get a shot of instant energy. Like most fruits bananas contain no fat, cholesterol or sodium but are high in sugar and complex carbs giving them the same energy boosting properties as less healthy snacks (with a longer lasting high and less come down). They are also particularly tasty making a great substitute for chocolates or sweets. If you are going for a run then a banana is great one hour before for maximum energy release, likewise they are great with breakfast to keep you going through the morning or as a lunch-break snack to help you through your afternoon slump and improve productivity.

As well as containing low fat carbs, bananas again contain vitamin B6 meaning your body can utilise these carbs to the fullest and gets an immediate re-energise – a lack of vitamin B6 can lead to weakness, low mood and insomnia. Like other fruits mentioned here, they are again good sources of vitamin C and fibre. Bananas are also a particularly good source of potassium (giving you around 400mg in a regular sized banana) which can help lower your blood pressure and reduce your risk of stroke. Potassium also helps muscle contractions, and if you suffer from cramp then eating bananas is a great way to combat against the problem. They are also particularly easy to digest (which couple with their sweet taste makes them great as a snack for babies and young toddlers).

Even more impressive, and making bananas one of the top fruits for all-round goodness, is that bananas have been shown to contain serotonin and norepinephrine – two ‘feel good’ hormones that make them excellent for lifting the mood. The humble banana has actually been shown to be a quite effective anti-depressant and help sufferers with depression. Further, this mood-boosting effect further helps with the energy high banas provide. A dose of banana and sunlight can be a great remedy for feeling down.