There's no doubt that vegetables and fruits are good for us. They contain important vitamins, minerals and plant compounds called phytochemicals that promote health and fight disease. While all vegetables and fruits are great choices, there are some that, nutritionally, stand out from the rest. The following five vegetables and fruits pack a real nutritional punch, and by including these foods in your diet, you may reduce your risk of disease.
Top 5 fruits
1. Blueberries. Along with strawberries, blackberries, raspberries and cranberries, blueberries are packed with disease-fighting antioxidants called anthocyanins, which may help protect against heart disease, some cancers, urinary tract infections and other health problems. Blueberries are high in soluble fibre, the type that keeps you feeling full longer and helps lower cholesterol. This bite-sized fruit also delivers vitamin C, potassium and folate.
2. Oranges are packed with disease-protective vitamin C. One medium orange supplies 100 per cent of a day's worth of vitamin C! Oranges also provide fibre, potassium and folate.
3. Mango, along with guava and papaya, is a vitamin C powerhouse. Mangoes also contain impressive levels of disease-fighting carotenoids, vitamin A, folate, potassium and fibre.
4. Cantaloupe. This mouth-watering melon is packed with vitamin A, which helps prevent infection, helps you see well at night, and helps maintain healthy skin, hair and bones. Cantaloupe is also brimming with folate, potassium and vitamin C.
5. Apricots are chock-full of beta-carotene and contain plenty of potassium and fibre. Dried apricots are a good source of iron. And three apricots contain only 50 calories!
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