Never underestimate the body's need for fruit and vegetables. A 2011 study, conducted by Queen Mary University of London's Wolfson Institute of Preventive Medicine, suggested that approximately 9 per cent of cancers diagnosed in the U.K. might be linked to unhealthy diets. Fruit and vegetables contain essential nutrients and antioxidants that help our bodies function. Studies also suggest that eating 80 to 100 grams of fruit and vegetables daily reduces the risk of certain cancers by approximately 20 to 30 per cent. The current World Health Organisation and British government recommended daily serving of fruit and vegetables is five 80-gram portions.
Bananas: High in Vitamin B6 which controls blood glucose levels that affect your mood. Bananas also aid cardiovascular health.
Apples: The old adage, "An apple a day, keeps the doctor away" can't ring truer. They are high in fibre, vitamins and antioxidants.
Pears: Also high in fibre which helps keep cholesterol down, pears contain Vitamins A, C, K, B2, B3 and B6. They also contain folate and several minerals and antioxidant nutrients.
Blueberries: They have the highest concentration of antioxidants of any fresh fruit.
Grapes: They are a rich source of Vitamins A, C, B6, folate, essential minerals and antioxidants, which help treat heart disease and reduce blood cholesterol.
Clementines: A great source of Vitamin C and fibre, clementines also contain calcium and Vitamin A. Their potassium content helps regulate blood pressure, muscle contractions and fluid balance.
Lemon (juice): Raw lemon juice is high in antioxidants and rich in Vitamin C, which aids the immune system as well as the digestive system.
Serving size 4
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