Few International fruits and vegetables, and their health benefits:

Artichoke


Artichokes are rich in fibre, antioxidants, protein and also prebiotics. The easiest way to cook them is to steam them and place the white fleshy end in melted butter, or sauce, and enjoy the delicious flavour of artichokes.

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Kale


With more nutritional value than spinach, it may help improve blood glucose control in diabetes, lower the risk of cancer and reduce blood pressure. You can add this to your breakfast smoothie (with a banana, almond milk and some blueberries) or just stir-fry it with some salt and pepper.

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Chinese Cabbage


This vegetable helps regulate blood pressure, fights fatigue, is great for weight loss and the combination of vitamins, especially vitamin C, are used by the body to boost and maintain a healthy immune system. You can eat it raw by adding it to your salads or sauté it in olive oil with a little salt and pepper..

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Celery


Celery is anti-inflammatory, a great source of hydration and helps lower cholesterol levels. You can eat it raw with a dip or add it to your carrot or watermelon juice for an extra zing.

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Asparagus


Asparagus is packed with vitamins and minerals like vitamins A, C, E, K, and B6, as well as folate, iron, copper, calcium, protein, and fibre. Sauté asparagus in some butter and garlic, and enjoy it as a side dish.

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Lemongrass


Lemongrass helps relieve anxiety and contains the inflammation-fighting compounds chlorogenic acid, isoorientin, and swertiajaponin. The best way to consume lemongrass is through tea infusions or by adding it to your Thai curries.

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Enoki Mushroom


They contain a variety of important vitamins and minerals, including vitamin B3, vitamin B5, vitamin B1, vitamin B2, phosphorus, iron, selenium, thiamin, calcium and copper. They also contain healthy amino acids and dietary fibre.

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Radicchio


This vegetable promotes healthy blood sugar levels, protects the liver, boosts digestion and has anti-ageing skin benefits. Add it to your salads or pasta to enhance the flavour of the dish.

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Curly Endive


This vegetable is a rich source of important nutrients, namely vitamins A, K, B5 and B9, copper, iron, manganese, potassium and zinc, and regular consumption contributes to lowering LDL cholesterol levels as well as high blood sugar levels. Add it to your salads for an enhanced flavour and greater nutrition.

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Arugula


This amazing leafy vegetable is a great source for bone health. It also helps reduce inflammation in the body, and helps with weight loss. It tastes best in salads.

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Raspberries


Raspberries contain strong antioxidants such as Vitamin C, quercetin and gallic acid that fight against cancer, heart and circulatory disease and age-related decline. Best consumed raw or in smoothies.

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Pineberry


Pineberries are white strawberries which are healthier than the red strawberries. They are known to improve digestion, promote heart health and strengthen bone and teeth. Best consumed raw or with yogurt and a few toppings including almonds and chia seeds.

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Blackberries


Blackberries help improve blood sugar and insulin response. They are a great source of fibre and the antioxidants in them help fight inflammation. Best consumed raw, in a fruit salad or a smoothie.

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Kiwi


Kiwis are a great source of Vitamin C and fibre. They also aid in digestion. Best consumed raw.

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Mandarins


Mandarines help reduce blood pressure, aid in weight loss and improve one’s immunity. Best consumed raw.

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Nectarine Yellow


A good source of Vitamin C, carotenoids and potassium. They also provide Vitamin E, B vitamins, calcium, fibre and some iron. Best consumed raw.

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Pomelo


Rich in fibre, potassium, and antioxidants, such as vitamin C, beta-carotene, and lycopene. Best consumed raw.

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Dragon Fruit


A great source of magnesium, Dragon Fruit promotes a healthy gut and improves the immune system. Best consumed raw.

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Yellow Watermelon


Yellow watermelon, is a tropical fruit with a number of health benefits. Its nutrients and compounds work well to ward off eye diseases, improve digestion, aid in managing weight, and relieve muscle soreness. Best consumed raw.

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Rambutan


This fruit is a great source of iron, is rich in Vitamin C and contains effective antioxidants known as flavonoids. Best consumed raw

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Broccoli


This vegetable is said to be one of the best natural blood purifiers that helps remove toxins from the body.

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