Foundations of Nutrition: Fruit

Question 1

Fruit

Answer 1

• Apples
• Bananas
• Cherries
• Citrus
• Pears
• Peaches
• Pineapple
• Plums
• Berries
  Benefits:
• Important sources of energy, vitamins, minerals
• Anti-oxidant-rich (most of which are found in fruit skins – opt for darker-skinned varieties)
• Flavonoids support cardiovascular health by causing vasodilation, lowering LDLs and protecting against endothelial oxidation

Question 2

Energetics

Answer 2

• Generally cool, sour taste supports digestion; high water content is hydrating; citrus slightly bitter so support liver function

Question 3

Seasonal Eating

Answer 3

• Summer fruit balance heat and dryness well

Question 4

Apples

Answer 4

• Vitamin A
• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin E
• Vitamin K
• Iron
• Calcium
• Magnesium
• Phosphorus
• Potassium
• Beta-carotene
• Quercetin
• Epicatechin
  Uses:
• Digestive and elimination support (pectin = soluble fibre – it binds to fatty substances in the digestive tract, including cholesterol and toxins and removes them)
• Cardiovascular health (antioxidants, magnesium, potassium)
• Immune health (antioxidants)

Question 5

Blueberry

Answer 5

• Vitamin A
• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin E
• Vitamin K
• Iron
• Magnesium
• Manganese
• Zinc
• Beta-carotene
• Lutein
• Anthocyanins
  Uses:
• Anti-cancer and anti-aging (antioxidants)
• Blood sugar regulation and cardiovascular health (fibre)
• Eye health (antioxidants)

Question 6

Citrus

Answer 6

• Vitamin A
• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin E
• Calcium
• Copper
• Iron
• Magnesium
• Potassium
• Alpha / beta carotene
• Quercetin
• Rutin
  Uses:
• Anti-cancer (antioxidants)
• Eye health (vitamin A)
• Skin health (antioxidants)
• Liver detoxification support (calcium D glutarate / glucaric acid promote Phase 2)
• Cardiovascular health (antioxidants, magnesium and potassium)

Question 7

Strawberries

Answer 7

• Vitamin B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin K
• Iron
• Magnesium
• Manganese
• Potassium
• Beta carotene
• Lutein
• Anthocyanins
  Uses (All due to high antioxidant content):
• Immune-boosting
• Anti-cancer
• Anti-ageing
• Cardiovascular health

Question 8

Bananas

Answer 8

• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin E
• Vitamin K
• Copper
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Alpha and beta carotene
• Flavonoids (e.g. quercetin)
  Uses:
• Anti-aging (antioxidants)
• Cardiovascular health (potassium and magnesium)
• Peptic ulcers (phospholipid content)

Question 9

Grapes

Answer 9

• Vitamin B1, B2, B3, B5, B6
• Folate
• Vitamin C
• Vitamin E
• Vitamin K
• Copper
• Iron
• Magnesium
• Manganese
• Potassium
• Alpha / beta carotene
• Flavonoids (e.g. quercetin)
  Uses:
• Anti-cancer, immune-boosting and cardiovascular health (antioxidants)
• Digestive function (fibre)