Apples

One apple provides 16% of the recommended fibre intake for most adults. Apples contain vitamin C and many different phytochemicals including quercitin an antioxidant that also has anti histamine qualities. Apples contain a particularly high amount of pectin, a type of soluble fibre that helps keep bad bacteria in the gut at bay. Most of the nutrients in an apple are in the skin, so do eat it.

Bramley apples, being cooking rather than eating ones, have a slightly higher acid and lower sugar content than desert apples.

Pears

Along with apples, pears are an excellent source of flavonols - important antioxidants. Pears provide an excellent source of dietary fibre, containing both soluble and insoluble types. Both of these fibres keep intestines in good health and aid in protecting against heart disease and type II diabetes. Pears contain cinnamic acid, shown to help reduce the risk of stomach cancer.

Citrus fruit

The fibre in citrus fruits hold water soluble nutrients, slowing the emptying of the stomach which helps delay hunger and balance blood sugar levels. Citrus fruits contain some vitamin C, folic acid, potassium and phytochemicals which protect against cancer and heart disease.

Pomelo

Sweeter than the grapefruit, a good source of vitamin C and a little iron. Do eat the inner skin as most of the nutrients are contained here and in the juice.

Lemon

A good source of vitamin C, some iron and calcium.

Grapefruit

The grapefruit and it's juice interact with certain drugs so if you are taking medication and like a lot of grapefruit, take advice from a medically trained practitioner.

Peach and nectarine

A large peach contains more than 10% of the recommended amount of vitamin A. They also contain some vitamin A and C. They are a good source of potassium and have some magnesium. They are a good source of fibre so keep the digestion working well.

Plum

High in fibre, and the sugar sorbitol which is known to help regulate digestion. A good source of vitamin C. The yellow ones are a good source of vitamin A and beta carotene, important for eye health.

Cherries

This fruit is well known for a compound called anthocyanin glycoside, which give them their colour. Scientific studies have shown this powerful anti inflammatory helps reduce the pain of gout. Acerola cherries have exceptionally high vitamin C levels.

Grapes

Red grapes are rich in anthocyanins and a powerful antioxidant called resveratrol which is being studied closely by scientists for it’s anti cancer properties. Interestingly there is more of this compound in grapes than a glass of red wine.

White grapes contain tannins and catechins, antioxidant compounds most densely found in the skin and seeds.

Strawberries

High in flavinoids called anthocyanins and ellagic acid. High in vitamin C and good amounts of the B vitamins B2,B3,B5 and Folic acid, which are important to help the body metabolise carbohydrates, proteins and fats.

A note on berries - all fruits that stain your clothes contain high levels of antioxidants - a good way to remember.

Raspberries

A good source of vitamin C and flavinoids as in strawberries. Interestingly the sweetener xylitol, a low calorie sugar substitute is made from raspberries.

Blueberries

These little blue fruits have one of the highest antioxidant values of fruits, which is mainly derived from anthocyanidins. They also contain chlorogenic acid which has been shown to help control blood sugar levels in those with type II diabetes.

Blackberries

Very high in antioxidant properties as other berries and have some useful minerals such as potassiuim, manganese, copper and magnesium, important for blood health.

Red currants

Really high in vitamin C, these berries contain three times more vitamin C than oranges. They also contain a little calcium and iron.

Charonte melon

Considered by many to be the tastiest of melon with their gorgeous orange flesh, they are a good source of vitamins A and C, fibre and potassium. Easy to digest and low in calories.

Did you know that all melons are believed to originate from India?

Honeydew melon

A great source of potassium although low in other minerals. A good source of vitamin C and high in fibre.

Galia melon

One of the newer varieties of melon named after the Hebrew word for wave, they look like a cantaloupe on the outside and a honeydew in the middle. A good source of vitamins A and C.

Watermelon

Like all melons, it is mostly water but a good source of vitamins A and C. They also contain some vitamins B1 and B6.

Baby bananas and bananas

A great fast food that comes in it’s own packaging. Bananas contain more sugar than other fruits as well as vitamin C and potassium important to maintain healthy fluid balance and regular heartbeat. They also contain some Vitamin B6 important to metabolise protein and carbohydrates.

Dragonfruit (also known as Pitaya)

A native of South America, this cactus species is beautiful to look at and due to it’s thick skin is only 60% edible. It’s creamy pulp is high in fibre and contains some vitamin C and some B1, B2 and B3 and some lycopene said to help prevent prostate problems.

Figs

A great source of fibre, high in sugars and have similar antioxidant properties of apples. Contain some vitamins A, E and K and chlorogenic acid useful to help keep blood sugar stable. Figs are also high in potassium.

Grenadillo (also known as Passion Fruit)

A good source of dietary fibre that acts as a natural laxative and help remove bad cholesterol from the body. A good source of vitamin C and A and the mineral potassium.

Kiwi Fruit

Also known as the Chinese gooseberry and rich in soluble fibre so a good laxative, it is high in vitamin C, A, E and K. The seeds contain some omega 3 fatty acids important for brain health.

Papaya

These contain one of the highest amounts of vitamin C of fruits, vitamin A and vitamins B1, B6 and folic acid. They contain a digestive enzyme called Papain, which like Bromelain in pineapple helps the body recover from injury.

Lychee

A good source of vitmain C, iron and calcium. They also contain a little copper and are high in fibre. They contain polyphenols similar to that found in green tea, which are important antioxidants.

Madjool dates

These high sugar fruits are often used to sweeten recipes in a more healthy way than ordinary processed sugar. They provide good levels of potassium, copper, manganese and magnesium

Mango

This fruit belongs to the same family as cashew and pistachio. They are a good source of vitamin A and flavinoids, as well as potassium.

Mangosteen

This fruit is very low in calories and high in fibre. It contains good levels of vitamin C and moderate amounts of the B vitamins as well as some minerals such as copper, manganese and magnesium

Physalis

There are three different varieties including the cape gooseberry and chinese lantern. It’s a native of Chile and Peru. Technically a fruit, it belongs to the nightshade family of which the tomato is one. A good source of potassium and high in fibre.

Pineapple

High in vitamin C it also contains significant amounts of manganese which is needed to break down protein choleseterol and carbohydrates. A good source of proteolytic enzymes which means they digest proteins, so are good for helping the body heal from injury.

Pomegranate

A good source of vitamin C, B5, potassium and some natural phenols, which have antioxidant properties. The seeds, which are the edible part contain some healthy unsaturated fats.

Rambutan

A good source of vitamin C and calcium, they also have some B3, potassium and iron

Sharon fruit (also known as Persimmon)

There are two types, astringent and non astringent. The astringant ones have high levels of tannins which can leave a ‘furry” taste in the mouth and is usually more evident when the fruit is unripe. High in dietary fibre, vitamin C and beta carotene, and minerals potassium and magnesium.

Star fruit

Rich in antioxidants, potassium and vitamin C. Extracts have been shown to have anti microbial activity against some bacterial infections. Like grapefruit, it can interact with certain medications.

Artichoke

Globe - An excellent source of fibre, vitamin C, folic acid and magnesium. They contain bioactive agents that are beneficial to healthy gut bacteria.

Jerusalem - Not an artichoke, or related to Jerusalem, it is a member of the daisy family and very high in Inulin, a dietary fibre that can cause wind.

Asparagus

Rich in Glutathione - a very important antioxidant, Rutin that protects blood vessels, vitamins A,C, E, B complex, potassium and zinc.

Aubergine (Also known as Eggplant)

The dark purple skin contains anthocyanins, which are important antioxidants. Rich in manganese, copper, iron and potassium. Also rich in soluble fibre but low in calories.

Baby new potatoes

A single new potato contains about 26 calories and is a good source of fibre. Unlike it’s older relative, it does not raise blood sugar very much so if watching your weight, these can be enjoyed.

Banana shallots

A relative of the onion, they are rich in antioxidants called flavinoids. This family of vegetables are known for their an inflammatory properties in the digestive tract and for arthritic conditions.

Beetroot

Rich in B vitamins including folic acid, an important vitamin for heart health. The juice has been studied closely recently for it’s wonderful health benefits for athletes as they are high in nitrates that help bring oxygen to the muscles.

Broccoli

High in indole-3-carbinole which has been shown to limit the growth of some cancers. This vegetable has the highest levels of carotenoids which are very important for immunity, but don’t overcook it.

Brussels sprouts

This incredibly nutritious vegetable contains lots of vitamin A and C. It also has something called DIM which is antibacterial and antiviral. They have sulphur containing chemicals that can cause wind in some people...

Butternut squash

Low in calories, this squash has more vitamin A than pumpkin, a vitamin important for the health of the skin and mucous membranes. The seeds are a good source of fibre and mono unsaturated fats which benefit heart health so don’t throw them away.

Carrots

A great source of vitamin A, potassium, vitamin C and E. The colour comes from beta carotene which is a potent antioxidant. Cooking increases the body’s ability to digest this important nutrient.

Cauliflower

High in fibre and contains anti-cancer chemicals sulforaphane and indole-3-carbinol which have been shown to inhibit the growth of cancer cells. It’s a good source of minerals such as manganese, copper, iron and calcium.

Cavalo Nero

Also known as Tuscan kale, eaten since Roman times this vegetable contains zeaxanthin, a dietary carotenoid useful for the health of the eyes. Also rich in vitamin K which has an important role in bone health; this vitamin is also important in protecting the brain.

Celeriac

Closely related to leaf celery and part of the carrot family, this root contains the minerals phosphorus, iron, calcium copper and manganese. These minerals are important for bone and tooth health.

Celery

This very low calorie vegetable has only 16 calories/100g weight and has lots of non soluble fibre. The leaves are rich in the antioxidant zeaxanthin, lutein and beta-carotene that support immunity.

Courgette

A good source of potassium, a heart friendly electrolyte. Golden skin varieties contain the antioxidants carotenese, lutein and zeaxanthin.

Flat beans

Rich in vitamin A and a good source of dietary fibre. They contain some iron, calcium, magnesium, manganese and potassium. Manganese is a co factor for an important anti oxidant enzyme called superoxide dismutase, a very powerful antioxidant.

French beans

A great source of fibre, low in calories. High in vitamins B6 and B1. Also high in vitamin C which is important to protect against infections.

Garlic

A highly nutritious vegetable containing allicin, which is anti-bacterial, anti-vital and anti-fungal. Rich in selenium a heart healthy mineral.

Ginger

High in gingerol, useful for intestinal health, a natural pain killer and good to reduce nausea. Also has zingerone, which gives it the strong smell and is effective against stomach upsets.

Green cabbage

A member of the brassica family it contains more vitamin C than an orange. It contains vitamin B5, B6 and B1 and minerals potassium, manganese, iron and magnesium.

Kale

High in vitamins K, A and C.This lovely green vegetable contains high levels of manganese and when cooked contains fibres that help reduce cholesterol and aid detoxification.

Leeks

Over 50% of this member of the Allium family contains vitamin K and high levels of vitamin A, C and manganese. Leeks contain a flavinoid called kaempferol shown to help protect blood vessels from damage, and the B vitamin, folic acid.

Mange tout

Like green peas, they are a good source of vitamin B1 and folic acid. As you eat the whole pod, they are a great way to increase the fibre in your diet.

Marrow

This vegetable is 90% water so not that nutritious but they do contain lots of fibre. If you eat the skin this contains some beta carotene that is converted into vitamin A in the body.

Mushrooms

The Ancient Egyptians believed that they brought immortality to the consumer. They are so strong that as they grow upwards they are capable of pushing up cement stones. Low in calories, these edible fungi are a source of selenium, potassium, vitamins B2, B3, D. Scientists have been studying the different varieties for some years to establish their anti cancer properties.

Onions

A member of the Allium family and has been eaten since the days of our Bronze Age ancestors. They contain lots of anti inflammatory compounds shown to be a good gut conditioner; raw onions produce sulfenic acid when cut which causes irritation to the eyes.

Pak Choi

This chinese cabbage comes from the turnip family and is high in fibre. It’s high in potassium and vitamins A and C.

Parsnip

Related to the carrot, being a root vegetable is higher in calories than vegetables that grow above the ground. It is very high in potassium and a good source of fibre.

Potatoes

This highly nutritious vegetable contains good amounts of vitamin C, B6, Potassium and some important minerals. The most nutritious part of the potato is the skin so don’t peel it off.

Purple broccoli

Rich in phytonutrients that help protect against certain cancers, this member of the cruciferous family, like the green broccoli to which it is related. High in folic acid, the leaves contain valuable carotenoids (antioxidant) and vitamin A and the flowers contain a small amount of omega 3 fatty acid.

Red cabbage

The rich red colour reflects it’s content of anthocyanin polyphenols, making it a vegetable particularly high in antioxidant properties. A study showed that 100g delivers 196.5g polyphenols and the green one just 45mgs.

Red onions

Less irritating to the eyes than it’s white relative, this Allium contains a natural source of quercitin, a bioflavinoid that is a powerful antioxidant. Some say that half an onion a day protects against stomach cancer. Onions contain inulin, a prebiotic.

Romanesque

A member of the cabbage family, this attractive vegetable is low in calories and high in potassium. It also has some vitamin A and more vitamin C than it’s white relative

Shallots

A member of the Allium family, this food is a good source of vitamin C, folic acid and potassium. It also contains some vitamin A, B6 and the mineral manganese.

Spinach

A store house of many phyto nutrients, 100g contains about 25% of the daily intake of iron. It is also a good source of lutein, zeaxanthin and beta carotene, which are important anti oxidants

Sugar snap peas

Fresh pods have 150% more vitamin C than green shelling peas. As they are eaten whole they provide a good source of fibre.

Swede

From the swedish rottabaggar meaning turnip cabbage, it is most likely a cross between kale and turnip and is a good source of vitamin C. It also has high levels of potassium. Being a root vegetable it is higher in carbohydrates than other vegetables.

Sweet potatoes

One of the highest sources of beta carotene, enough to meet around 35% of our vitamin A needs. This vegetable does not affect blood sugar levels as much as it’s white relative.

Turnip

A good source of vitamin B6, calcium, phosphorus and manganese. This root is high in dietary fibre and like other root vegetables contains quite a lot of carbohydrate from sugars.

White cabbage

A useful source of vitamin B1, C and some minerals such as magnesium, phosphorus and potassium. High in fibre.

Basil

Contains the polyphenolic flavinoids orientin and vicenin, useful antioxidants. The oil from the leaves are antibacterial, and contain vitamin A and K

Bayleaf

Praised by the Greeks and Romans, bay leaf contains many volatile active components which are antiseptic, antioxidant, digestive and contain vitamin C, an immune booster. Good source of vitamin A and manganese, copper and some iron.

Chervil

A good source of iron, manganese, magnesium, vitamin C and zinc. As with many other herbs, chervil can help stimulate digestion.

Chives

A member of the Allium family and like it’s relatives, contains thio-sulfinates which convert to allicin and have been shown to reduce cholesterol. Allicin helps keep blood vessels flexible protecting against heart disease.

Coriander

Known as cilantro in the USA, it contains high levels of vitamin A and K. Thought to be a simulant for digestion.

Dill

Contains essential oil eugenol, an antiseptic. Rich source of vitamin A, C, manganese and iron. Considered a valuable functional food having a high nutrient profile.

Flat leaf parsley

Related to celery, parsley contains some volatile oils, particularly myristicin, which has been shown to inhibit tumour formation in some animal studies. It activates the glutathione enzyme, an important anti oxidant.

Lemongrass

Contains a chemical component called citral, giving it it’s unique lemon odour. It’s anti bacterial and anti fungal. It’s leaves and stems are a good source of folic acid, B1, B5 and B6 and a good mix of essential minerals.

Marjoram

When fresh has a high level of vitamin C, beta carotene and zeaxanthin an important carotenoid beneficial for eye health. Rich in vitamin K important for bone health.

Mint

Contains compounds that relax the muscles of the intestinal walls so can help with irritabl bowel conditions. Has some potassium, calcium, and manganese and copper needed to make antioxidant enzymes in the body.

Oregano

Belonging to the mint family this functional food it contains thymol which is anti bacterial and anti fungal. The active parts of the herb may increase motility in the gut and improve digestion of food.

Rosemary

Contains rosmarinic acid and volatile oils making it anti inflammatory, anti fungal and antiseptic. Contains some folic acid and vitamins B2 and B6.

Sage

This herb contains rosmarinic acid, which acts as an anti inflammatory within the body. It is useful for women’s health issues. A good source of vitamin A, calcium, iron and potassium.

Tarragon

Known as the king of herbs in France, historically used to as a temporary remedy for toothache due to the content of eugenol, which is also found in clove oil. Rich in antioxidants.

Thyme

Contains thymol, an essential oil believed to be antiseptic and anti-fungal. Thyme has the highest amount of antioxidant among the herbs and is a good source of potassium iron and manganese.

Almonds

Almonds contain the most nutrients in comparison to all other nuts. One teeny ounce of almonds contains 12 percent of your daily allowance of protein. And absolutely no cholesterol, of course. You'll also get 35 percent of your daily allowance of vitamin E, that valuable antioxidant with so many cancer-fighting qualities. And most of the fat in almonds is monounsaturated, also known as the "good" fat. This little nut is also loaded with minerals like magnesium, phosphorus and zinc, as well as lots of healthy fibre. And don't forget calcium and folic acid - they're in there too! Almonds contain more magnesium than oatmeal or even spinach.

Brazil nuts

Brazil nuts are high in calories, contains good quantities of vitamins, anti-oxidants and minerals. However, the nuts are an especially excellent source of mono-unsaturated fatty acids, that helps to lower LDL or "bad cholesterol" and increases HDL or "good cholesterol" in the blood. The nuts are also a very good source of vitamin-E. Brazil nuts contain exceptionally high levels of selenium. Additionally, these creamy nuts are an excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 and folates. Altogether, they work as co-factors for enzymes during cellular substrate metabolism inside the body.

Cashew nuts

Not only do cashews have a lower fat content than most other nuts, approximately 75% of their fat is unsaturated fatty acids, plus about 75% of this unsaturated fatty acid content is oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Cashew Nuts contain Copper, an essential component of many enzymes, that plays a role in a wide range of physiological processes including iron utilization, elimination of free radicals, development of bone and connective tissue, and the production of the skin and hair pigment called melanin. Cashews are also high in Magnesium. Magnesium, by balancing calcium, helps regulate nerve and muscle tone.

Hazelnuts

Hazelnut is rich in oil and vitamin E. This structure provides not only energy to organisms, but also protection of body temperature, protection against outer factors and helps to the movement of vitamins which melt in the oil. In the combination of hazelnut oil, there are some oil acids which carry out important duties for organisms. Hazelnut is a good source for B1, B2 and B6 vitamins. These vitamins are essential in blood formation and mental health, especially for those of children in development age.

Macadamia nuts

Since macadamia is free from gluten, it is one of the popular ingredients in the preparation of gluten-free food formulas. Such formula preparations are a healthy alternative in patients with wheat gluten allergy and celiac disease. Macadamias are an excellent source of minerals such as calcium, iron, magnesium, manganese and zinc. 100 g nuts provide 3.6 µg of selenium. Selenium is a cardio-protective micro-mineral and an important anti-oxidant cofactor for glutathione peroxidase enzyme

Peanuts

In addition to their monounsaturated fat content, peanuts feature an array of other nutrients that, in numerous studies, have been shown to promote heart health. Peanuts are good sources of vitamin E, niacin, folate, protein and manganese. In addition, peanuts provide resveratrol, the phenolic antioxidant also found in red grapes and red wine. While unable to boast an antioxidant content that can compare with the fruits highest in antioxidants, such as pomegranate, roasted peanuts do rival the antioxidant content of blackberries and strawberries, and are far richer in antioxidants than apples, carrots or beets.

Pecan nuts

Pecan nuts are rich source of many phyto-chemical substances that may contribute to their overall antioxidant activity, including polyphenolic antioxidant ellagic acid, vitamin E, beta-carotene, lutein and zea-xanthin. These nuts are very rich sources of several important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Together, these vitamins work as co-factors for the enzyme metabolism inside the human body. They are also rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium.

Pine nuts

Pine or cedar nuts contain essential fatty acid (ω-6 fat), pinolenic acid. Recent research has shown its potential use in weight loss by curbing the appetite. Pine nuts are an excellent source of vitamin E, and are an excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 and folates. Pine nuts also contain healthy amounts of essential minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium.

Pistachio kernals

Pistachios are rich in antioxidants, such as carotenes, vitamin E, Oleic Acid. These nuts are the storehouse of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium. Pistachio nut oil features flavorful, pleasant nutty aroma and has excellent emollient properties. It helps to keep skin well protected from dryness. Just a hand full of pistachios a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.

Pumpkin seeds

Pumpkin seeds have long been valued as a source of the mineral zinc. If you want to maximize the amount of zinc that you will be getting from your pumpkin seeds, we recommend that you consider purchasing them in unshelled form. Whole roasted, unshelled pumpkin seeds contain about 10 milligrams of zinc per 3.5 ounces. While pumpkin seeds are not a highly rich source of vitamin E, recent studies have shown that pumpkin seeds provide us with vitamin E in a wide diversity of forms. Pumpkin Seeds health benefits includes antioxidants as well.

Sunflower seeds

Sunflower seeds are an excellent source of vitamin E, the body's primary fat-soluble antioxidant. Since these seeds have a very high oil content, they are one of the main sources of polyunsaturated oil. Sunflower seeds are a good source of magnesium. Numerous studies have demonstrated that magnesium helps reduce the severity of asthma, lower high blood pressure, and prevent migraine headaches, as well as reducing the risk of heart attack and stroke. Sunflower seeds are also a good source of selenium, manganese, copper, phosphorus, vitamin B1, vitamin B6 and folate.

Walnuts

Researchers are convinced — more than ever before — about the nutritional benefits of walnuts when consumed in whole form, including the skin. We now know that approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins, and flavonoids. Phytonutrient research on the antioxidant and anti-inflammatory benefits of walnuts has moved this food further and further up the ladder of foods that are protective against metabolic syndrome, cardiovascular problems, and type 2 diabetes. Walnuts are also high in Omega-3, Magnese and Copper.

Alfalfa

Mostly water, these low calorie foods supply only 10 calories in a cup full. A member of the pea family they provide a wide range of vitamins including A, B complex, C, E and K.

Avocado

Weight watchers usually avoid this fruit due to it’s high monounsaturated fat content but it’s very filling and these oils are an important part of the diet. High in fibre, Vitamin A, Vitamins B, C, E Calcium, iron and potassium.

Baby spinach

A store house of many phyto nutrients, 100g contains about 25% of the daily intake of iron. It is also a good source of lutein, zeaxanthin and beta carotene, which are important anti oxidants

Beansprouts

Mostly water, these low calorie foods supply only 10 calories in a cup full. A member of the pea family they provide a wide range of vitamins including A, B complex, C, E and K.

Cos lettuce

Most lettuce is the same nutritionally except for iceberg that has next to nothing in it except water.

All lettuce is very low in calories and high in water volume. They are a good source of Vitamin A through it’s concentration of the pro-vitamin beta carotene, and Vitamin C. A cupfull provides 1 g of dietary fibre. They also contain some iron, calcium and potassium. As lettuce is so high in water, consumption aids in keeping you well hydrated.

Cucumber

One of the lowest calorie vegetables, high in potassium, a heart friendly electrolyte. They have a mild diuretic property due to it’s content and a high content of Vitamin K which is good for bones.

Fennel

Its distinctive anise flavour makes fennel quite unique. High in Vitamin C and potassium it has only 27 calories per cup. It contains volatile oil called anethole shown in animal studies to reduce inflammation and it supports liver health

Ramiro pepper

The sweetest of peppers which sweeten as they turn from green to red, this vegetable has a high sugar content. A good source of Vitamin C (four x that of the orange) B6, lycopene and beta carotene (the precursor to Vitamin A), folate and potassium. They are a good source of fibre(Green bell peppers stay green and these ones contain twice as much vitamin C as oranges).

Radicchio

This red coloured leafy vegetable is a type of chicory. It’s slightly bitter leaves contain some unique compounds like zeaxanthin, intybin, vitamin K and tryptophan which aids sleep.

Radish

The flesh has a crisp pungent peppery flavour from the glucoinolates and myrosinase which give it a similar flavour to mustard, horseradish and wasabi. Rich in Vitamin C, Folic acid and potassium.

Roquette

This pungent slightly bitter wild lettuce is rich in calcium, iron and vitamin C. Contains some beta carotene and sulforaphane, a phyto chemical good for immunity.

Spring onions

Rich in Vitamin C, B1 and B2. They are a good source of copper, phosphorus, magnesium, chromium, manganese and fibre. High in a flavinoid called Quercitin, an antioxidant.

Tomatoes

The tomato has a very high antioxidant content. They belong to the nightshade family to which potato, pepper and aubergine belong. An excellent source of Vitamins C, B6 and K, beta carotene, biotin, zinc and selenium. The seeds and skins are a good source of fibre. Lycopene that gives them the red colour is a very powerful antioxidant important for men’s health, supporting the prostate.

Watercress

Grown in slow running water, this aquatic plant contains gluconasturtin a compound that gives it a peppery flavour and is believed to help prevent some cancers through it’s effect on liver function.

Apricots

Apricots are excellent sources of vitamin-A, and carotenes. Both compounds are known to have antioxidant properties and are essential for vision. They are rich source of dietary fiber, antioxidants, vitamins, and minerals, and are enriched with numerous health promoting phyto-chemicals; that helps prevent heart disease, reduce LDL, ("bad cholesterol") levels and offer protection against cancers.

Banana

People have become aware of how important potassium rich foods are in a diet. Banana nutrition experts point out that this food contains more than 460 milligrams of potassium and only 1 milligram of sodium. This sweet fruit also assists your digestion and elimination systems by adding fiber and bulk to your intestinal tract. The benefits of bananas include antioxidants, phenols, vitamins and minerals which are all necessary for optimal health.

Cherries

Cherries are more popularly known as "super fruit" due to the large number of health benefits that can be obtained from them. These tasty small fruits contain a number of elements that provide nutritional benefits, and are low in calories and high in antioxidants that have significant health benefits. They are natural pain relievers and are more effective than the artificial medications used. One more important content of cherries is melatonin, which is a natural hormone found in plants and animals. This hormone is responsible for regulating sleep cycle in our body.

Cranberries

The antioxidant components of cranberries also appear to play a key role in cranberry's cardiovascular benefits. The discovery that cranberries prevent UTIs by blocking adhesion of bacteria to the urinary tract lining is a discovery that has allowed research on cranberry to expand out in other important directions. For the cardiovascular system and for many parts of the digestive tract (including the mouth and gums, stomach, and colon) cranberry has been shown to provide important anti-inflammatory benefits.

Figs

Figs are a good source of potassium, a mineral that helps to control blood pressure. Figs are a good source of dietary fiber. Fiber and fiber-rich foods may have a positive effect on weight management. Figs' potassium may also counteract the increased urinary calcium loss caused by the high-salt diets typical of most Americans, thus helping to further prevent bones from thinning out at a fast rate. Besides their potassium and fiber content, figs emerged from our food ranking system as a good source of the trace mineral manganese.

Mangoes

Mango fruit is rich in pre-biotic dietary fiber, vitamins, minerals, and poly-phenolic flavonoid antioxidant compounds. Mango fruit is an excellent source of Vitamin-A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. It is also a very good source of vitamin-B6 (pyridoxine), vitamin-C and vitamin-E. Vitamin B-6 or pyridoxine is required for GABA hormone production within the brain. It also controls homocystiene levels within the blood, which may otherwise be harmful to blood vessels resulting in CAD and stroke.

Papaya

The papain enzymes are produced in the skinny peel of papaya. The combination of these enzymes repels insect during the ripening, without this protection papaya fruit would not survive. Eating paw paw after a meal makes for better digestion, prevents bloating and chronic indigestion. In a everyday health papaya works magic on strengthening the immune system preventing the recurrent colds and flu. After treatment with antibiotics eating papaya or drinking its juice replenishes the good intestinal bacteria, which was destroyed by the antibiotic treatment.

Pineapple

A rather lesser-known fact about pineapples is that it aids the process of digestion. It has anti-inflammatory properties which come to the rescue for those showing symptoms of arthritis, gout, as well as those experiencing pain or discomfort due to sports-induced injuries. Pineapple is very good for overall dental health. Since it has a high content of Vitamin C, it can reduce the chances of gum inflammation and other gum diseases. Pineapple is also a great mood-lifter, and is quite beneficial for maintaining a good memory and a sharp brain. Pineapples are also good for eyes and for maintaining good vision.

Prunes

The high levels of fibre in prunes and the resulting laxative effects are well documented, but the humble prune is also packed full of essential minerals and antioxidants. Prunes are particularly beneficial to the skin both in terms of preventing aging and general healthiness. However, the real beauty of prunes are that they are virtually fat free so you can eat as many of them as you like. They are also beneficial when trying to lose weight because they help normalise blood sugar levels, and slow the rate at which foods exit the stomach. This helps encourage a feeling of fullness even after a relatively small portion.Another proven benefit of prunes is their ability to lower cholesterol.

Raisins

Raisins are good source of potassium and magnesium (two of the most popular constituents of antacids, being basic in nature) both of which are very effective in reducing acidity. They neutralize the acids and thus help check acidosis. Raisins contain considerable amount of iron which directly helps treating anemia. They also contain many members of vitamin-B complex which are essential for formation of blood. Copper in them also help formation of red blood cells. Raisins help cure fever by fighting viral and bacterial infections.