Four fruits with huge health benefits

As we emerge from winter, the fruit options grow; so here are four of the best.


If you buy Australian, winter fruit offerings can be pretty dull – apples, oranges, mandarins, bananas, etc. Now, though, spring is here and our fruit options are back.

Spring offers an embarrassment of fruit riches and the question becomes how you decide which fruit to indulge in. If you are struggling to pick, here are four fruits with enormous health benefits.

1. Plums

One of my favourite stone fruits, plums contain strong antioxidants that support heart health by lowering blood pressure and cholesterol. A Harvard study found that eating three or more servings of anthocyanin-rich fruit per week (anthocyanin is the antioxidant present in plums) lowered women’s heart attack risk by as much as 34 per cent. Darker plums, such as black or red, provide the biggest benefit.

2. Raspberries

Not only do raspberries provide you with a massive fibre boost, they are also a great snack that can help you achieve weight loss goals by making you feel full for longer. Raspberry ketones are currently being used in Japan as a weight-loss supplement. Raspberries also contain strong antioxidants such as Vitamin C, quercetin and gallic acid that fight against cancer, heart and circulatory disease and age-related decline. They are high in ellagic acid and have been shown to have anti-inflammatory properties.

3. Mango

Now that the warmer weather is here, you can get your Vitamin C from sources other than oranges. A cup-sized serving of mango provides more than three quarters of your recommended daily Vitamin C intake. Mangos also contain a powerful antioxidant that helps defend your skin against pollution and is essential for the production of collagen, the protein that keeps your skin supple and smooth.

4. Cantaloupe

Not to everyone’s taste, but if you are looking for a potassium boost and have tired of bananas, cantaloupe could be the answer for you. Cantaloupe is a fantastic source of potassium (one cup contains the same amount as a large banana), which keeps bones dense and can fight osteoporosis. The antioxidant zeaxanthin, found in cantaloupe, filters out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration. The fibre, potassium, vitamin C, and choline content in cantaloupe all support heart health, as well.

What fruit are you most looking forward to welcoming back to your diet this season?



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    19th Sep 2017
    These fruits are all delicious but if they are not organic then the pesticides most of them contain defeat the purpose of being good for your health.
    micky d.
    19th Sep 2017
    Trouble, Jackie, is that if we were to rely upon availability of organic produce almost all Australians would have died from starvation well before the end of Spring.
    It seems as though we're caught up in either a "pesticide" OR "perish" situation.
    Regrettably, for the time, unavoidable.
    19th Sep 2017
    All well and good but can we afford this fruit? Being on a pension often means eating cheapest fruit and veg available.
    19th Sep 2017
    Yes I agree shaper - as pensioners we have to budget more carefully and can only afford 'organic' from time to time if on special. However just remember to wash all your fruit well, especially strawberries. Some beautiful strawbs. on the market now and bananas are a good price too. I do love raspberries but buy them frozen as they are cheaper than fresh. Looking forward to nectarines and plums.
    20th Sep 2017
    Yes Troubadour I feel normal fruit is just fine these days. They are growing a lot of this stuff in hot houses away from any other life forms.
    I can't agree with you about the strawberries. They just don't taste as a strawberry should - hard and bitter. They need to be grown in the garden, sun drenched and picked just before the birds and the grubs find them.
    What is hardest for single dwellers - not just pensioners is I don't need a six pack wrapped in plastic. 1 plum, a small hand full of grapes etc. not a 1 kilo bag. It just feels so wrong to throw out what would have good food if it could have been eaten in time.
    19th Sep 2017
    An apple a day keeps the doctor away
    An a orange a day keeps the postman away
    Throw fruit at anyone and they are bound to stay away!

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