Strawberries
Strawberries (Fragaria × ananassa) are a sweet and juicy fruit packed with vitamins, minerals, and antioxidants. Known for their vibrant red colour, strawberries are an excellent source of vitamin C, manganese, and folate, all of which contribute to immune function, skin health, and cell growth.What makes strawberries a functional food is their high content of ellagic acid, a potent antioxidant that has been linked to anti-inflammatory, anticancer, and anti-aging effects. Ellagic acid helps to neutralize free radicals in the body.
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Reducing oxidative stress and protecting cells from damage. Additionally, strawberries contain anthocyanins, flavonoids that support cardiovascular health by improving blood vessel function and reducing the risk of heart disease.
Incorporating strawberries into your meals is simple and delicious. Enjoy them fresh, toss them in salads, blend them into smoothies, or use them as a topping for yogurt and oatmeal.
Recommended intake
- General health – 1/2 to 1 cup of fresh strawberries per day.
Tips
- Choose organic strawberries to minimize pesticide exposure.
- Look for fresh, plump strawberries with a deep red colour and green, fresh leaves.
- Add strawberries to smoothies, salads, or simply enjoy them on their own for a refreshing snack.
- Pair strawberries with a source of healthy fats, like nuts or avocado, to enhance nutrient absorption.
Avoid
- Excessive intake – While strawberries are low in calories, eating too many may contribute to high sugar intake.
- Overripe strawberries – Overripe fruit may contain higher amounts of sugar and fewer nutrients.
Benefits
- Rich in ellagic acid, providing powerful antioxidant and anti-inflammatory properties.
- Packed with vitamin C, supporting immune function and skin health.
- Contains anthocyanins, promoting heart health by improving blood vessel function.
- High in fibre, supporting digestion and regularity.
Blueberries
Blueberries (Vaccinium corymbosum) are a small but powerful superfood, rich in essential nutrients and antioxidants. These vibrant blue berries are an excellent source of vitamin C, vitamin K, and manganese, all of which contribute to immune function, bone health, and metabolism.What makes blueberries a functional food is their exceptionally high content of anthocyanins, the flavonoid compounds responsible for their deep blue colour.
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Anthocyanins have been shown to support brain function, heart health, and metabolic balance by reducing inflammation and oxidative stress. Blueberries also help improve insulin sensitivity, making them beneficial for blood sugar regulation.
Incorporating blueberries into your diet is effortless. Enjoy them fresh, add them to smoothies, sprinkle them on yogurt or oatmeal, or blend them into homemade sauces and dressings.
Recommended intake
- General health – 1/2 to 1 cup of fresh or frozen blueberries per day.
Tips
- Choose organic blueberries to reduce pesticide exposure.
- Look for firm, plump berries with a deep blue colour and a light silvery sheen.
- Freeze fresh blueberries to retain their nutrients and enjoy them year-round.
- Pair blueberries with healthy fats, such as nuts or full-fat yogurt, to enhance the absorption of their antioxidants.
Avoid
- Excessive intake – While low in calories, eating too many may contribute to excessive natural sugar consumption.
- Overripe or mushy blueberries – These may contain fewer nutrients and be prone to spoilage.
Benefits
- High in anthocyanins, supporting brain health, memory, and cognitive function.
- Rich in vitamin C, boosting immune function and skin health.
- Contains fibre, promoting digestion and gut health.
- Supports heart health by improving blood vessel function and reducing inflammation.
Blackberries
Blackberries (Rubus fruticosus) are a nutrient-dense berry packed with essential vitamins, minerals, and antioxidants. They are an excellent source of vitamin C, vitamin K, and manganese, supporting immune function, bone health, and metabolism. What makes blackberries a functional food is their high content of anthocyanins and ellagic acid, powerful antioxidants that help combat oxidative stress and inflammation. These compounds support brain function, heart health, and cellular repair making blackberries beneficial for overall well-being.
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Additionally, blackberries are rich in fibre, promoting gut health and aiding digestion.
Incorporating blackberries into your diet is simple. Enjoy them fresh, add them to smoothies, mix them into yogurt, or use them as a natural sweetener in salads and desserts.
Recommended intake
- General health – 1/2 to 1 cup of fresh or frozen blackberries per day.
Tips
- Choose organic blackberries to reduce pesticide exposure.
- Look for firm, plump berries with a deep black-purple hue.
- Store blackberries in the refrigerator and consume them within a few days for maximum freshness.
- Pair blackberries with healthy fats, such as nuts or full-fat yogurt, to enhance the absorption of their antioxidants.
Avoid
- Excessive intake – While rich in nutrients, consuming too many may lead to digestive discomfort due to their high fibre content.
- Overripe or mushy blackberries – These may contain fewer nutrients and spoil quickly.
Benefits
- High in anthocyanins, supporting brain health and cognitive function.
- Contains ellagic acid, which has anti-inflammatory and potential anti-cancer properties.
- Rich in fibre, promoting digestion and gut health.
- Supports immune function and skin health with its high vitamin C content.
Citrus Fruits (Oranges, lemons, limes, grapefruits, and tangerines)
Citrus fruits are powerful functional foods, known for their high vitamin C content, refreshing taste, and wide range of health benefits. They provide a rich source of antioxidants, flavonoids, and essential nutrients that support immune function, skin health, and overall well-being.The functional benefits of citrus fruits come from their abundant vitamin C,
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which plays a key role in collagen production, immune support, and protection against oxidative stress. Citrus fruits also contain flavonoids like hesperidin and quercetin, which contribute to heart health by improving circulation and reducing inflammation. Additionally, they provide fibre, particularly pectin, which aids digestion and supports gut health. The natural citric acid content helps enhance iron absorption, making citrus fruits a valuable addition to meals.
Incorporating citrus fruits into your diet is easy and versatile. Enjoy them fresh as a snack, in smoothies, or as part of fruit salads. Their juice can be used in dressings, marinades, or to enhance the flavour of dishes. The zest contains concentrated flavonoids and can be added to baked goods, teas, or savoury recipes.
Recommended Intake
- 1–2 servings per day (1 medium orange, ½ grapefruit, or 1 whole lemon/lime), depending on individual dietary needs.
Tips
- Choose ripe citrus fruits with firm, unblemished skin for optimal freshness.
- Store at room temperature for short-term use or refrigerate to extend shelf life.
- Add lemon or lime juice to water for hydration and a vitamin C boost.
- Use the zest for added flavour and antioxidant benefits in cooking and baking.
- Pair citrus fruits with iron-rich foods (e.g., spinach, lentils) to enhance iron absorption.
Avoid
- Consuming excessive citrus juice – While nutritious, it is acidic and can erode tooth enamel over time.
- Eating too much grapefruit if taking medications – Certain compounds can interfere with drug metabolism.
- Storing cut citrus fruits for too long – Vitamin C degrades when exposed to air and light.
Benefits
- High in vitamin C, supporting immune function and collagen production.
- Rich in flavonoids, promoting heart health and reducing inflammation.
- Contains fibre (pectin) for improved digestion and gut health.
- Provides natural citric acid, enhancing iron absorption from plant-based foods.
- Supports skin health by protecting against oxidative damage and promoting hydration.
- Refreshing and hydrating, making them an excellent addition to a balanced diet.
Health Hack
One glass of orange juice is like eating 3-4 oranges, but you miss the fibre and extra nutrients. Eat the whole fruit instead for more benefits and add zest for extra antioxidants.
Apples – Granny Smith & Pink Lady Apples
Apples (Malus domestica) are a widely consumed, nutrient-dense fruit known for their crisp texture, natural sweetness, and impressive health benefits. They are rich in dietary fibre, particularly pectin, which supports digestion, gut health, and satiety.Apples also provide essential vitamins, like vitamin C, and a variety of antioxidants that help combat oxidative stress, and support immune function.
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The functional benefits of apples lie in their high content of polyphenols and bioactive compounds, including chlorogenic acid, which has been shown to stimulate brown fat activation. This process increases calorie burning and helps reduce excess white fat, making apples a valuable addition to a metabolism-supporting diet. Their combination of fibre and natural sugars also provides a steady release of energy, making them an excellent snack for maintaining stable blood sugar levels.
Apples are versatile and easy to enjoy in various ways. Eat them fresh as a snack, slice them into salads, or pair them with nut butter for a balanced combination of fibre and healthy fats.
Recommended Intake
- 1 medium apple per day (150-200g), depending on individual dietary needs.
Tips
- Choose organic apples, when possible, to reduce pesticide exposure.
- Eat with the skin on to maximise fibre and antioxidant intake.
- Pair with protein or healthy fats, such as nuts or cheese, for balanced nutrition.
- Add sliced apples to salads or yoghurt for extra crunch and natural sweetness.
- Use in baking or homemade applesauce as a natural sugar alternative.
- Opt for organic or heritage varieties, like Granny Smith or Pink Lady apples.
Avoid
- Consuming too many processed apple products, such as juice or dried apples with added sugars.
- Peeling apples, as much of the fibre and antioxidants are found in the skin.
- Storing apples in direct sunlight, as this can accelerate spoilage.
Benefits
- High in dietary fibre, supporting digestion, gut health, and satiety.
- Rich in antioxidants, helping to reduce oxidative stress and inflammation.
- Contains chlorogenic acid, which supports metabolism and weight management.
- Provides vitamin C for immune function and skin health.
- Naturally hydrating, contributing to overall hydration and cellular function.
Did you know?
Apples in stores today are bred to be sweeter, often containing 2-3 times more sugar than older varieties. Eating one can be like having a sugary snack, not the healthy fruit it used to be! Instead, opt for organic or heritage varieties, like Granny Smith or Pink Lady, which tend to have less sugar and more nutrients.
Pomegranate
Pomegranates (Punica granatum) are a powerful functional food, known for their vibrant red seeds (arils), refreshing taste, and exceptional health benefits. They are packed with antioxidants, vitamins, and plant compounds that support heart health, cognitive function, and overall well-being.The functional benefits of pomegranates come from their high content of polyphenols, including punicalagins and anthocyanins, which help reduce oxidative stress and inflammation.
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Pomegranates are also rich in vitamin C, which supports immune function and skin health, and potassium, which aids in maintaining healthy blood pressure. Additionally, their natural nitrates may enhance blood flow, supporting endurance and cognitive performance. The fibre content in pomegranates also promotes gut health and digestion.
Incorporating pomegranates into your diet is simple and delicious. Enjoy the seeds fresh as a snack, in smoothies, or sprinkled over salads, yogurt, or oatmeal. Pomegranate juice can be used in dressings, marinades, or as a refreshing drink. The whole fruit can also be juiced or blended into various recipes for added nutrition.
Recommended Intake
- ½ to 1 whole pomegranate per day or 150–250ml of pure pomegranate juice, depending on individual dietary needs.
Tips
- Choose pomegranates that feel heavy for their size, as they tend to have more juice.
- To extract seeds easily, cut the fruit in half and tap the back with a spoon over a bowl.
- Store whole pomegranates at room temperature or refrigerate to extend freshness.
- Add pomegranate seeds to salads, yogurt, or smoothies for a boost of antioxidants.
- Mix pomegranate juice with water or herbal tea for a refreshing, nutrient-rich drink.
Avoid
- Consuming excessive pomegranate juice – While nutritious, it is naturally high in sugar.
- Eating pomegranates with certain medications – They may interact with some drugs, including blood pressure medications.
- Overeating seeds in one sitting – Their fibre content can cause digestive discomfort in excess.
Benefits
- High in polyphenols and antioxidants, reducing inflammation and oxidative stress.
- Supports heart health by improving circulation and maintaining healthy blood pressure.
- Rich in vitamin C, boosting immune function and collagen production.
- Contains natural nitrates, enhancing endurance and cognitive function.
- Provides dietary fibre for improved digestion and gut health.
- Supports skin health by protecting against environmental damage and promoting hydration.
Watermelon
Watermelon (Citrullus lanatus) is a hydrating and refreshing fruit, rich in vitamins, minerals, and antioxidants. Known for its high water content, watermelon helps keep you hydrated while providing essential nutrients. It’s an excellent source of vitamin C, vitamin A, and potassium, all of which play key roles in supporting immune function, skin health, and maintaining healthy blood pressure.
What makes watermelon a functional food is its powerful antioxidant content, including lycopene, a carotenoid that gives watermelon its red colour.
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Lycopene has been shown to have potent anti-inflammatory and antioxidant properties, helping to protect cells from oxidative stress and reduce the risk of chronic diseases, such as heart disease and cancer. Additionally, watermelon contains citrulline, an amino acid that has been linked to improved blood circulation and muscle function, making it a great post-workout food.
Incorporating watermelon into your meals is easy and versatile. Enjoy it on its own as a hydrating snack, blend it into smoothies, or add it to salads for a burst of refreshing flavour.
Recommended Intake
- General health – 1 to 2 cups of watermelon per day.
Tips
- Choose a ripe watermelon by looking for a deep red colour and a hollow sound when tapped.
- Enjoy fresh watermelon on its own or pair it with mint, feta, or lime for a refreshing twist.
- Watermelon juice can be a great hydrating beverage but be mindful of portion sizes to avoid too much sugar.
Avoid
- Excessive intake – While watermelon is low in calories, consuming too much can lead to excessive sugar intake.
- Overconsumption of watermelon juice – Juicing removes the fibre, which is important for digestion, so opt for whole watermelon when possible.
Benefits
- High in water content, promoting hydration and healthy skin.
- Rich in antioxidants like lycopene, protecting against oxidative stress and inflammation.
- Contains vitamin C, boosting the immune system and skin health.
- Offers potassium, helping to regulate blood pressure and support heart health.
Myth Busting
Watermelon seeds are not safe to eat and are toxic! The concern around watermelon seeds often comes from misconceptions. While it's true that watermelon seeds contain compounds like cucurbitacins, which can be toxic in very large amounts, you’d have to consume an unreasonable quantity of seeds for any harm to occur. In normal serving sizes, watermelon seeds are actually a healthy snack option, safe to eat, rich in protein, healthy fats, and various nutrients like magnesium and zinc.
Health Hack
Roast watermelon seeds for a crunchy, nutritious snack. Simply rinse, dry, and lightly season before roasting them in the oven at 350°F (175°C) for about 15-20 minutes. Enjoy as a topping on salads, yogurt, or on their own.
