All fruit and vegetables contain a powerful arsenal of disease fighting vitamins, minerals and phytochemicals (plant compounds), and eating at least five servings of fruit and veg a day is one of the quickest and tastiest ways to good health.

 

 

Mangoes are one of the richest sources of beta-carotene, quercetin and astragalin. These powerful antioxidants neutralize free radicals, which can damage cells, leading to cancers, heart disease, premature ageing and degenerative diseases. One small mango provides a quarter of your daily requirement for vitamin c, nearly two thirds of your daily quota of vitamin A and useful amounts of vitamin E and fiber, good for skin, eyes and a healthy immune system. Mangoes are particularly rich in potassium, which can help to reduce the risk of high blood pressure.

 

 

Bananas qualify for super food status on many different levels. They’re an excellent source of vitamin B6, which supports your nervous system – with one medium banana providing almost 50 per cent of the recommended daily amount. They contain good amounts of magnesium and potassium, both of which help control blood pressure and counteract some of the negative effects of too much salt. Bananas are also rich in soluble fiber, which helps to prevent a sluggish digestion and constipation. They contain prebiotic compounds, which encourage the growth of friendly probiotic bacteria in the gut, aiding digestion and boosting immunity.

 

 

Bursting with color, blueberries are also packed full with nutrients and health promoting phytochemicals. Blueberries are great for fighting free radicals. For maximum protection 25g of blueberries should be eaten each day. Blueberries also contain pectin, which can help lower cholesterol levels.

 

 

Weight for weight, kiwifruit contains more vitamin c than oranges and more fiber than apples. It also provides useful amounts of vitamin E, potassium, copper, magnesium and manganese. These nutrients may act together to protect against heart disease and stroke by reducing formation of spontaneous blood clots, lowering levels of LDL cholesterol and reducing blood pressure. Two medium kiwifruit counts as one of the recommended five daily servings of fruit and vegetables.

 

 

The fruit contains the same sort of heart friendly antioxidants found in red wine and green tea. The fruit is thought to protect the heart by preventing the oxidation of LDL cholesterol. Oxidized LDL is much more likely to be deposited in blood vessels. The average pomegranate contains over 500 tiny seeds – in addition to antioxidants, these seeds also provide good amounts of fiber, both soluble and insoluble varieties.