Nutritional value (medium size apple): 75 calories, 3 g fibre
Disease-fighting factor: Apples contain antioxidants called flavonoids, which may help lower the chance of developing diabetes and asthma. Apples are also a natural mouth freshener and clean your teeth with each crunchy bite.
Did you know? An apple’s flavour and aroma comes from fragrance cells in apple skin, so for maximum flavour, don’t peel your apple. Plus, the vitamins lie just beneath the skin.
Nutritional value ( half avocado): 114 calories, 4.5 g fibre, source of vitamin E and folate
Disease-fighting factor: Avocados contain healthy monounsaturated fats that can help lower cholesterol levels when eaten instead of harmful saturated fats. For a heart-healthy boost, replace butter with avocado on your favourite sandwich.
• Did you know? Babies love avocados. Their soft, creamy texture makes them easy to eat, and their high fat content helps with normal infant growth and development.
Nutritional value (1 medium): 105 calories, 3 g fibre, source of vitamin B6, potassium and folate
Disease-fighting factor: With 422 milligrammes of potassium per banana, these sweet delights have more potassium than most fruit and may help lower blood pressure levels.
Did you know? People with rubber latex allergies may also be allergic to bananas since the two come from similar trees and share a common protein.
Nutritional value (1/2 medium): 54 calories, 1.5 g fibre, source of vitamins A and E
Disease-fighting factor: Mangoes are high in the antioxidants lutein and zeaxanthin, which may help protect vision and reduce the risk of age-related macular degeneration (the leading cause of blindness in adults).
Did you know? Mangoes can be enjoyed ripe as a sweet, juicy dessert choice or unripe as a sour, crunchy addition to chutney and salads.
Nutritional value (1 medium): 62 calories, 3 g fibre, source of vitamin C, folate and potassium
Disease-fighting factor Oranges are a good source of folate, an important vitamin for pregnant women that can help prevent neural tube defects in their infants. They also contain a phytochemical called hesperidin, which may lower triglyceride and blood cholesterol levels.
Did you know? The white part of the orange rind has the same amount of vitamin C as the flesh; eat that part, too
Nutritional value (1/2 medium): 59 calories, 3 g fibre, source of folate, vitamins A and C
Disease-fighting factor Papayas contain papain, an enzyme that aids digestion. Plus, their high vitamin A content aids in maintaining the health of the skin.
Did you know? The black seeds inside the papaya are edible and have a sharp, spicy flavour. Try blending them into salad dressing as a substitute for black pepper.
The top 10 healthy fruits