Fruit

It is recommended by www.gofor2and5.com.au that 2 pieces of fruit be eaten each day. However this is the minimum amount and recent studies have indicated that this isnt enough. Ideally eating 3-4 pieces a day is now recommended by many health professionals. Fruit is cleansing due to the high water content and this helps towards regular bowel movements.

Fruit should be eaten on an empty stomach such as for breakfast and morning tea, as this is the time where the body is "cleansing" from the day before. It is recommended to not eat fruit after this time as it doesn’t mix well with other foods such as starches and meats, which can cause fermentation and purification during digestion. This can prevent the full absorption of nutrients, cause wind, bloating, and bad breath.

Below are 10 of the most popular Australian fruits and their benefits:

Apples

In 2009 Aussie Apples put out an Apple Review to show the latest research, which disclosed that apples are linked with reducing Cancer, Diabetes, Cardiovascular Disease and Asthma. It also showed that eating apples has the capacity to boost the immune system. They also have one of the highest antioxidant capacities, more so than brewed tea!

Not only do apples have all the above qualities the nutritional benefits are also overwhelming! They contain Vitamin C, Vitamin A, Vitamin E, B Group vitamins, Potassium, Calcium, Magnesium, Phosphorus, and Iron! They even contain trace minerals such as: Manganese, Copper, Selenium and Zinc. It really does show that “an apple a day keeps the doctor away”!

Bananas

According to Bananas Australia the humble banana gives a great boost of energy and is the perfect snack as it contains good carbohydrates which help lower blood glucose levels. They have significant antioxidant power and contain lectins which aids in reducing the risk of cancer. Bananas are also known to be high in fibre and contain no fat, sodium or cholesterol. It’s a great source of potassium, vitamin B6 & C, and magnesium.

Bananas should not be stored in the refrigerator, as this may irreversibly interrupt the ripening process of other fruits! They are a key ingredient in smoothies and fruit salads.

Blueberries

Australian Blueberries Grower Association have found that blueberries are one of the highest sources of antioxidants which are well known to reduce cell damage, as they help counter the effects of free radicals. Blueberries also help improve motor skills, memory, and eyesight. They assist in protecting your heart, lowering cholesterol and can even be used to treat urinary tract infections. Nutrients contained in blueberries are: Fibre, Calcium, Vitamin A and Vitamin C. Add to your morning muslie or smoothie!

Grapes

Grapes have been given a low GI certification which means they are a source of long lasting energy and are useful as a pick me up when hungry. They are hydrating as they contain 80% water, are rich in phytonutrients which can help prevent heart disease, and contain Vitamin B6 which is vital for a healthy nervous sytem.

Grapes also contain a substance in the skin called "resveratrol" which has been found to protect against inflammation, viruses, ageing and heart disease. For more information on the benefits of grapes visit the Australian Grapes website.

Mandarins

Aussie children love mandarins! They are easy to eat and compartmentalised so they dont drip juice everywhere. Aussie Mandarins have reported that mandarins are a nutrient dense food and contain antioxidants, Vitamin C, Carotenoids, Folate, Potassium and dietary Fibre. They also contain phytochemicals which have anti-inflammatory and anti-tumour properties. Their have a strong antioxidant ability which can assist in protection against many common diseases such as cancer and cardiovascular disease.

Oranges

Oranges are well known for their Vitamin C content and according to Aussie Oranges they contain twice the recommended daily dose. They have many other qualities such as being rich in antioxidants, giving the immune system a boost, being high in folic acid, and containing fibre.

They also contain a long list of Vitamins, Minerals and Trace Minerals such as: Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Selenium, Vitamin A, Vitamin E and B Vitamins. Eat on their own or in a fruit salad! In summer they make great icy poles.

Peaches

Very sensitive, bruising easily and should be handled with care. Low in calories and are a good source of vitamin A, phytochemicals and fibre. A medium peach packs a powerful 465 IU of vitamin A to combat the effects of aging. Other benefits include vitamin B, folic acid, vitamin c, calcium, fibre, potassium and a little zinc.

The beta carotene found in peaches also helps build a strong immune system to prevent damage from free radicals and to avert many skin diseases. Beta carotene is a provitamin that the body converts into vitamin A.

Pears

Pears are similar to apples, which is likely why Apple & Pear Australia was formed as the storage and growing conditions are alike. Pears are another great source of Vitamin C and dietary Fibre! Research suggests that pears may be able to help normalize blood sugar levels, boost metabolism and provide a variety of other health benefits.

Pears have moderate amounts of many other nutrients such as: Folic Acid, Potassium, Magnesium and Selenium. They also have good cleansing and detoxing potential. Perfect as a snack on the run, in smoothies or fruit salads.

Plums

There are two major types of plums - European plums and Japanese plums. These guys are also related to cherries and are members of the rose family. Plus did you know that prunes are dried plums? Plums contain Fibre, Vitamin C and small quantities of other vitamins and minerals. Plums are a stone fruit and are only available towards the end of Spring to the end of Summer.

Strawberries

According to the Victoria Strawberry Industry strawberries have been described as nutritional jewels and have been prized for their medicinal properties as far back as the Roman Empire. Strawberries contain Vitamin C, Folate, Phytochemicals and FIbre. These benefits contribute to decreasing blood pressure, reducing the risk of heart disease, improving memory and assisting in keeping the kidneys and bladder in good health. Any interesting fact is strawberries are the only fruit which have their seeds on the outside!