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Keep Healthy- Eat Fruit Everyday!
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Fresh fruit comes in a wide variety of colours and flavours. Whether eaten raw, mixed with salad, used in desserts or cooked in hot dishes, it is all the same delicious.
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Rhoda NG, Registered Dietitian, says, "Fruit contains abundant amount of vitamins, minerals and dietary fibre, and it is a particularly good source of vitamin C (see table 1). Fruit also contains antioxidants, such as carotene, bilberry, anthocyanins and lycopene, which help slow down body ageing and lower risks of chronic diseases."
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Table 1: Calories, minerals, dietary fibre and vitamins in fruit
Fruit
(100g) |
Calories
(kcal) |
Dietary
Fibre
(g) |
Vitamin C
(mg) |
Vitamin A
(IU) |
Calcium
(mg) |
Iron
(mg) |
Potassium
(mg) |
| Apples |
61 |
2.4 |
3 |
54 |
6.3 |
0.12 |
107 |
| Oranges |
49 |
2.2 |
59.1 |
247 |
43 |
0.13 |
166 |
| Bananas |
89 |
2.6 |
8.7 |
64 |
5 |
0.26 |
358 |
| Kiwi Fruits |
61 |
3 |
92.7 |
87 |
34 |
0.31 |
312 |
| Pineapples |
50 |
1.4 |
47.8 |
58 |
13 |
0.29 |
109 |
| Watermelons |
30 |
0.4 |
8.1 |
569 |
7 |
0.24 |
112 |
| Papayas |
43 |
1.7 |
60.9 |
950 |
20 |
0.25 |
182 |
| Mangoes |
60 |
1.6 |
36.4 |
1082 |
11 |
0.16 |
168 |
| Pears |
42 |
3.6 |
3.8 |
0 |
4 |
0 |
121 |
| Strawberries |
32 |
2 |
58.8 |
12 |
16 |
0.41 |
153 |
Source: Centre for Food Safety, Food and Environmental Hygiene Department
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Extract from CookSmart, Issue 16 |
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