04 FIGS

04 FIGS

Fresh and dried figs are rich
in fiber and high in iron,
boosting energy and
promoting healthy blood.
Figs are usually available dried, as
fresh figs are easily damaged and
have a very short shelf life. This
delicious fruit contains good amounts
of fiber, most of it soluble, which
helps protect against heart disease.
Figs are also a good source of several
minerals and vitamin B6, with small amounts of a range of B vitamins, folate, and
several other vitamins and minerals. Dried figs are a concentrated source of potassium
and are rich in calcium, magnesium, and iron. They are, however, also high in calories,
so are best eaten in moderation.
Contain sterols, which help to lower blood cholesterol.
Good source of natural energy and sugars.
Good source of potassium to help prevent fluid retention.
Dried fruit is an excellent source of iron, for healthy blood, and of calcium, for
bone density.
Practical tips:
Fresh figs deteriorate quickly and so should be eaten the day they are bought or
picked. They are best eaten as they are but are also tasty with ham, served as an
appetizer, or as part of a dessert. Some varieties of fig have edible skin while others
need to be skinned.

03 GRAPES

03 GRAPES

Grapes are rich in polyphenols
—which protect our hearts,
improve circulation, and help
lower cholesterol—and have
antifungal properties.
All grape varieties contain beneficial
compounds, mainly polyphenols, and
most of these are found in the skin.
Black, purple, and red varieties also
contain much higher levels of the
flavonoid quercetin and
anthocyanins—the dark pigments—and both may help prevent cancer, heart, and
cardiovascular disease. The antioxidant benefits of paler-colored grapes are mainly
from their catechin content. Resveratrol, another antioxidant present in all grapes, has
been linked to the prevention or inhibition of cancer and heart disease, degenerative
nerve disease, and viral infections, and may also be linked to protection against
Alzheimer’s disease.
Rich source of polyphenols, for cancer prevention and a healthy cardiovascular
system.
Quercetin can improve blood cholesterol profile and has an anticlotting action.
Antiviral and antifungal action.
Good source of vitamin C.
Practical tips:
Wash grapes before use—they may have been sprayed with pesticides—and store in
the refrigerator or a cool room to preserve vitamin C content and prevent
deterioration. If using in a dessert, cut at the last minute to prevent the cut side from
browning.

02 AVOCADOS

02 AVOCADOS

The avocado is a rich source
of monounsaturated fats for
heart health and is packed
with important nutrients.
Avocados are very high in fat, but this
fat is mostly monounsaturated. The
oleic acid contained in
monounsaturates can lower the risk
of breast cancer, and
monounsaturates can help to reduce
“bad” blood cholesterol levels.
Avocados also have a large range of nutrients, including vitamins C, E, and B6, folate,
iron, magnesium, and potassium, and antioxidant plant chemicals beta-sitosterol,
which can also help lower blood cholesterol, and glutathione, which protects against
cancer.
High vitamin E content boosts the immune system, keeps skin healthy, and helps
prevent heart disease.
Lutein content helps protect against eye cataracts and macular degeneration.
High monounsaturated fat content helps lower cholesterol.
Good source of magnesium for a healthy heart.
Practical tips:
Choose avocados that have unblemished skins without soft spots, which suggest
bruising. They’re ready to eat if the flesh yields slightly when pressed with the thumb.
To hasten ripening, put them in a paper bag with a banana. To prepare, cut lengthwise
down to the pit and twist to separate the two halves. Pierce the pit with the tip of a
knife, then pull the pit out. Once cut, use lemon juice, vinegar, or vinaigrette dressing,
to avoid discoloration.

01 Apples

01 Apples

In recent years, scientific
evidence has shown that the
old proverb, “An apple a day
keeps the doctor away,” may
be correct.
Although apples don’t, with the
exception of potassium, contain any
particular vitamin or mineral, they do
contain high levels of various plant
chemicals, including the flavonoid
quercetin, which has anticancer and
anti-inflammatory action. They are also a valuable source of pectin, a soluble fiber that
can help lower “bad” cholesterol and help prevent colon cancer. Research has found
that adults who eat apples have smaller waistlines, less abdominal fat, and lower blood
pressure than those who don’t—apples may also prevent asthma in children. Apples
are also virtually fat-free.
Rich in flavonoids for healthy heart and lungs.
Ideal snack for dieters as they are low in calories, low on the glycemic index (GI),
and can keep hunger at bay.
Fiber content is rich in pectin, which can improve the blood lipids profile and
reduce “bad” cholesterol.
A good source of potassium, which can prevent fluid retention.
Practical tips:
Don’t keep your apples in a light, hot room as they will rapidly lose their vitamin C
content. Instead, keep them in a plastic bag with air holes in the refrigerator, or in a
cool, dark cupboard. Try to eat the skin as it contains up to five times as many plant
chemicals as the flesh. When preparing apples, put the cut slices into a bowl of water
with 1–2 tablespoons of lemon juice to prevent browning.