Diets rich in fresh fruits and vegetables are known to reduce the risks of cancer, heart disease, stroke, hypertension, diabetes and other chronic diseases. This section will provide nutritional facts and information on variety of specific fruits.

Every new month and season brings a wide variety of fresh delightful and delicious fresh tree ripen fruits, from a variety of apples available all year round, apricots, nectarines and cherries in early summer to exotic pomegranate and persimmons in early winter.

Fruits and vegetables are rich in vitamin A, vitamin C, fiber and hundreds of antioxidants and phytochemicals. Eating 5 or more potions of fresh fruits and vegetables everyday can help maintain a balanced diet and promote good health.

..: Apples :..

There are variety of apples but the most commonly known are Golden Delicious, Red Delicious (Summer- Autumn), Granny Smiths (Winter), Fuji (All Year) and Royal Galas (Autumn). Apples eaten with their crunchy skin are high in fiber, vitamin C and potassium. They are almost fat free and a normal size apple will provide about 80 calories. With all these health benefits they also provide a good source for antioxidants, one of this is quercetine which can reduce the risk of Alzheimer's disease also lung and prostate cancer.

..: Apricots :..

There 20 well known varieties of apricots (summer)of which Newcastle, Moorpark and Royal being the most popular. Slightly smaller than a peach, apricots are full of colour, unique aroma and a delicate flavour when ripe. They are a good source of potassium, high in Vitamin A and C and rich with beta-carotene. They are low in fat as well as sodium and cholesterol free.

..: Avocado :..

Avocados are generally available all year round are mostly overlooked because of their high fat content and tasteless nature .Studies show that the monounsaturated fat in avocados contain less LDL (bad) cholesterol and high in HDL (good) cholesterol. There are rich in fiber, potassium , folate and quarter of an avocado will provide approximately 65 calories. Studies carried out by Japanese researchers also show that avocados can protect against liver damage.

..: Bananas :..

The most common fruit besides apples and oranges with an all year supply from the lush tropical and equatorial regions make it a perfect snack and good source of energy. Bananas are know for promoting a healthy heart, they are rich in vitamin B6, vitamin C, potassium and fiber. Eating bananas are know to reduce the risk of colorectal cancer and linked to lower the risk of leukemia. There endless possibilities on how to eat bananas, they are best eaten fresh, milkshakes and smoothies, as desserts and a perfect ingredient for numerous recipes

..: Blueberries :..

Blueberries with their mildly sweet, to tart and tangy flavors are best from May to October. They rank top 10 food along with blackberries in their antioxidants capacity. They are a good source for vitamin C, vitamin E, vitamin K, manganese and are full of fiber. 1 cupful serving will provide 81 calories, antioxidants and nutrients which can reverse age related brain decline, neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer

..: Blackberries :..

Plump, sweet and juicy blackberries grow wild during the summer month till September. It is known to be a super food for heart as it is rich in vitamin C, vitamin E, manganese, tanin and full of fiber. Blackberries are to be the top 10 source for antioxidants among common food types and eating a cupful (144g) provides 62 calories. Blackberries are a natural source of salicylate, an active substance found in aspirin. They can be consumed fresh when they are moderately firm and plump, frozen also they are commonly used for jams, syrups, desserts, juices and wine.

..: Cherries :..

The best and the sweetest cherries are available during the peak summer months and the well known is the black American cherries grown in California. A cup of cherries (22) can provide 90 calories and are good source for vitamin C and high in fiber. They are fat, free, cholesterol free and sodium free. Studies have shown that the reduction in the two key markers in inflammation - nitric oxide and C-reactive protein, reduction in arthritic pain and gout which makes it an ideal fruit for healthy joints.

..: Figs :..

Fresh figs with their lusciously sweet taste, chewiness of the skin and crunchy seeds are available in high summer although dried figs are available thoughout the year. Figs are a good source for fiber, manganese, potassium and eating one normal size fig (50g) will provide 36 calories. Like other fruits they are sodium free, cholesterol free and fat free. They are good to lower blood pressure, promote bone density, reduce the risk of cancer and protect against macular degeneration.

..: Galia Melon :..

Galia melon with their fragrant aroma, juicy and soft flesh are best summer fruit and ideal for fresh salads. The best of the season are available from late winter to early spring. They are a good source of vitamin A, vitamin C, potassium and fiber. Although they are sweet and sugary when ripe they are very low in fat.

..: Grapes :..

Grapes are the most popular in between meals snacks, with several shades of colours ranging green, black, red and maroon and are almost available all year round. With their crunchy texture, sweet and tarty flavour are irresistable with fruit and vegetable salads. They are an excellent source for vitamin C. vitamin K, maganese and potassium. Serving of 1 1/2 cup (138g) contain 138 calories and they are fat free, sodium free, cholesterol free. Grapes are full of antioxidants that can lower cholesterol levels, reduce the risk of heart disease and cancer.

..: Honeydew Melon :..

Honeydew melon as the name suggest have a bright yellow colour and is as tasty and sweet as honey when ripe. A 3/4-cup serving of diced honeydew melon (50 calories and 134g) is an excellent source of vitamin C, providing 45% of the Daily Value. This same serving also supplies a decent amount of potassium (9% of the Daily Value). A ripe honeydew (choose one that gives off a sweet aroma) is the sweetest of all the melons.

..: Kiwis :..

Originally a Chinese fruit known as yangtaois available all year round. The bright green flesh of the kiwi fruit speckled with tiny black seeds adds a tropical flair to any fruit salad and ideal for fruit smoothies. It can be eaten raw with the skin peeled off or cooked. Kiwis are full of vitamin C, vitamin K, vitamin E, potassium, magnesium and fiber. Eating 2 medium kiwi will provide 92 calories, theya re fat free and sodium free. Researchers have shown that they reduce blood clot risks, reduce blood lipids and protect against asthma.

..: Kumquats :..

Kumquat fruits are a member of citrus family and in appearance look and taste like oranges but unlike oranges they have edible sweet and spicy thick skin. Available in winter months, just 2 of this unique fruits will provide 27 calories and a good source of vitamin A, vitamin C, potassium and fiber. There sweet and sour taste are ideally used for making jams, marmalades, salads and desserts.

..: Lychees :..

Lychees have pink to reddish brown colour and these juicy fruits have soft white jelly which is a tropical treat to the tongue with its fragrant and delicious sweet taste. Lychees are best eaten fresh and a handful of them (10) will 63 calories and a full of vitamin C. Research has shown that lychees can protect against liver damage.

..: Mangoes :..

There are several varieties of mangoes which makes them available all year round and each different variety has its own unique colour, taste, fragrance and texture. Mangoes taste like a peach with a touch of pineapple and one half of a mango (104g) will have 68 calories. Its a good source for vitamin A and C, beta carotene and rich in minerals. Good for healthy skin and reduce the risk of cancer. Eaten fresh, juices, desserts, smoothies and salads.

..: Nectarines :..

Nectarines are closely related to peaches but with its own unique taste and flavour. They are available in high summer. A medium sized nectarine (140g) will have 70 calories and makes it a good source for vitamin C, fiber and antioxidants such as such as (+)-catechin, which help protect against free radical damage to the cells. Again can be eaten fresh, making fruits smoothies, salads and desserts.

..: Oranges :..

Oranges are the most common citrus, but there are variety of oranges such as clems, mandarines or tangerines and satsumas. Oranges make an excellent souce for vitamin C, folate, fiber and contain more than 170 phytonutrients - including many powerful flavonoids, which in addition to having antioxidant properties, may also have anti-inflammatory and anti-tumor effects. They can also reduce the risk of developing mouch, stomach and throat cancers.

..: Papayas :..

Papayas make a wonderful tropical delight in the summer months in fruit salads and smoothies with its unique soft bite and deliciously sweet taste. Half of a medium size papaya will have 55 calories and makes an excellent source for vitamin A and C, fiber, folate and potassium. They are good for healthy skin and are also a top source of beta-cryptoxanthin, an antioxidant carotenoid that research shows may reduce the risk of lung cancer. Papaya also supplies papain, an enzyme that promotes digestion.

..: Pears :..

There are numerous varieties of pear including more common ones such as conference, comice, williams, asian and seckle. They are juicer than apples and textures ranging from soft, crunchy and crispy. Eaten fresh they are a good source for vitamin C, B complex vitamins and small amounts of phosphorus and iodine. Pears are also a top source of the antioxidant flavonoid (-)-epicatechin, which helps combat free radicals linked to the negative effects of aging.

..: Peaches :..

A great refreshing summer treat with it yellow rediish skin.peaches belong to the rose family and emit a sweet aroma when they are ripe. One medium peach (98g) contains about 40 calories and is a good source of vitamin C. The antioxidant properties of peaches are due to a combination of vitamin C, carotenoids, and phenolics, which help neutralize free radicals that contribute to the premature aging of skin.

..: Persimmons :..

One medium persimmon (168g) has 118 calories and provides a top source of fiber (6 grams), as well as an excellent source of manganese and vitamins A and C. Persimmons' orange color comes from their large quantity of antioxidant carotenoids, such as beta-cryptoxanthin, which research shows may reduce the risk of lung cancer. Availabe generally around early winter.

..: Pineapples :..

Fresh pineapples are the only known source of bromelain, an enzyme that research shows has anti-inflammatory properties that may alleviate symptoms of osteoarthritis. One serving (2 slices, 112g) of pineapple has only 60 calories and provides an excellent source of vitamin C and manganese Research shows bromelain may also help heal injuries, reduce inflammation associated with asthma and inhibit the growth of malignant cells in both lung and breast cancer.

..: Plums :..

Two medium plums (132g) contain 80 calories and provide an excellent source of vitamin C, as well as a good source of vitamin K. Plums are also loaded with antioxidant phytonutrients, such as anthocyanins, which help combat the oxidation - the rust, if you will - of our cells and protect against the negative effects of aging and DNA degradation.

..: Pomegranates :..

A medium pomegranate (154g) contains 105 calories and over 800 edible seeds! The seeds are a good source of potassium and vitamin C. Research reveals that pomegranate juice is loaded polyphenols, powerful antioxidants that may promote heart health. Pomegranates may also help protect your skin. A study from UCLA found that ingested pomegranate extract appeared to enhance protection of regular sunscreen up to 23%.

..: Pummelo :..

Pummelos are the largest citrus fruit, similar to grapefruit, although varying in size, color and flavor. A one-cup portion (190g, approximately 1/3 of a medium pummelo) has 72 calories and provides about twice the Daily Value of vitamin C, as well as a good source of potassium. In addition, pummelos are loaded with antioxidant flavonoids, such as naringenin and eriodictyol, which research shows, may reduce the risk of heart disease by preventing LDL "bad" cholesterol oxidation and lowering blood lipid levels.

..: Raspberries :..

one-cup of raspberries (123g) provides a top source of fiber, as well as an excellent source of vitamin C and manganese for just 64 calories. This same serving supplies a good source of vitamin K and an abundance of antioxidant phytonutrients, such as ellagic acid, which research shows may help combat the oxidation - the rust, if you will - of our cells.

..: Strawberries :..

One of the most popular berries around, Eight medium strawberries (147g) have 45 calories, provide more than 150 percent of the Daily Value of vitamin C, an excellent source of manganese, as well as a good source of fiber. In addition, strawberries are loaded with brain healthy antioxidants, such as anthocyanins and quercetin, making them a Superfood for your brain.

..: Watermelon :..

with one serving (1/18 medium melon, 280g) providing an excellent source of vitamins A and C, as well as a top source of lycopene - a potent antioxidant that several studies have shown may reduce the risk of heart disease - for just 80 calories. This colorful carotenoid may also lower the risk of a range of different cancers, including prostate, ovarian, cervical, oral, pharyngeal, esophageal, stomach, colorectal, lung and pancreatic. Bonus