Kiwifruit
 
Kiwis are cute and quirky. However, they're also an excellent way to give your vitamin C and potassium intake a boost.
Key benefits of kiwifruit
Kiwifruit is one of the world's most nutritious fruit and it contains very high levels of vitamin C, potassium and chlorphyll. It contains a wealth of nutrients and antioxidants. It has anti-cancer effects.
How much kiwifruit should you eat?
An average kiwifruit weighs 75 g. It is a very healthy fruit and can be eaten in many different ways.
Maximizing the benefits of kiwifruit
Kiwifruit should be eaten as soon as they are ripe, and sliced just before being eaten, as leaving them standing could decrease their vitamin C levels.
Nutritional values of kiwifruit


Calories......42

Fiber.........1,6 g

Potassium.....250 mg

Vitamin C.....51 mg

Glycaemic Index medium

Per 100g

Mango 
Sweet, funky and oh-so-irresistible. Find out why mangoes are a great, healthy fruit to be addicted to.
Key benefits of mango
Mango is thought to bring about a reduced risk of colon and cervical cancer. It is a rich source of beta-carotene, which the body can convert to vitamin A. It also contains beta-cryptoxanthin.
How much mango should you eat?
An average mango weighs about 150 g. They can be eaten just as is, or mixed into fruit salads.
Maximizing the benefits of mango
As beta- cryptoxanthin is best absorbed by the body when eaten with fat, it is a good idea to eat mangoes as part of a meal, rather than on their own.
Nutritional values of mango

Calories.......57

Fibre..........2,6 g

Vitamin C......37 mg

Vitamin E......1 mg

Glycaemic Index medium

Per 100g

Orange
 
Right, so you know oranges are great for vitamin C. But did you know that citrus fruits can improve blood circulation?
Key benefits of oranges
All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defense. Flavonoids are found in oranges. These are thought to reduce the risk of some cancers. Citrus fruits can improve blood circulation and lower blood cholesterol levels.
How much oranges should you eat?
These can be eaten freely. Two or three citrus fruits can provide the body with 20 percent of its daily potassium requirements.
Maximising the benefits of oranges
Citrus fruits are best eaten peeled and raw. This is more beneficial than drinking fruit juice. It is important also to eat the skin around the segments.
Nutritional values of oranges

Calories......20

Vitamin C.....24 mg

Fibre.........0,9 mg

Folate........18 mcg

Carbohydrate..9 g

Starch........0

Sugars........9 g

Glycaemic Index high

Per 100g