AUSTRALIAN FOOD INNOVATORS | Health Benefits

Apples

WHOLE-BODY HEALTH BENEFITS
Lower blood cholesterol, improved bowel function, reduced risk of stroke, prostate cancer, type II diabetes and asthma.

The disease-fighting profile of apples provides a multitude of health benefits, including a potential decreased risk of cancer and heart disease. Several recent studies suggest apples may provide a "whole-body" health benefit.

A number of components in apples, most notably fiber and phytonutrients have been found in studies to lower blood cholesterol and improve bowel function, and may be associated with a reduced risk of ischemic heart disease, stroke, prostate cancer, type II diabetes and asthma. Preliminary research from Finland indicates diets with the highest intake of apple phytonutrients were associated with a 46 percent reduction in the incidence of lung cancer. Findings indicate that two apples a day or 12 ounces of 100% apple juice reduced the damaging effects of the "bad" LDL cholesterol.

Apricots

Apricots are an excellent source of beta-carotene and are useful in reducing infections or skin problems.

Fresh Attitude Apricots do not contain the preservative sulphur dixoide which may instigate asthma attacks. Sulfur-containing compounds are often added to dried foods like apricots as preservatives to help prevent oxidation and bleaching of colors. The sulfites used to help preserve dried apricots cause adverse reactions in an estimated one out of every 100 people, who turn out to be sulfite sensitive. Sulfite reactions can be particularly acute in people who suffer from asthma.

Nutrients in apricots can help protect the heart and eyes, as well as provide the disease-fighting effects of fiber. The high beta-carotene and lycopene activity of apricots makes them important heart health foods. Both beta-carotene and lycopene protect LDL cholesterol from oxidation, which may help prevent heart disease.

Apricots contain nutrients such as Vitamin A that promote good vision. Vitamin A, a powerful antioxidant, quenches free radical damage to cells and tissues. Free radical damage can injure the eyes’ lenses.

The degenerative effect of free radicals, or oxidative stress, may lead to cataracts or damage the blood supply to the eyes and cause macular degeneration. Apricots are a good source of fiber, which has a wealth of benefits including preventing constipation and digestive conditions such as diverticulosis.

Beetroot

Beetroot contains folate, potassium and manganese. The green leafy tops are especially nutritious as they contain calcium, beta-carotene and iron.
Experts believe that the red pigmentation of beetroot contains certain anti-cancer agents and beetroot has been used in the treatment of cancer for some years.

Blueberries

Blueberries contain a larger proportion of antioxidants than any other fruit or vegetable tested. Blueberries contain very high levels of anthocyanins, which greatly assist the body by:

	Supporting joint structures
	Prevent free radical damage
	Replenishing collagen in the skin
	Reduce leaking and breakage of small blood vessels

Studies have shown the blueberries assist with the following:

	Night vision
	Wound healing
	Improved eyesight
	Improved co-ordination
	Cancer prevention and treatment
	Reverse age-related memory failure
	Preventing and treatment of bladder infections
	Treatment of arthritis and hardening of the arteries

Carrots

Carrots are nutritional heroes, they store a goldmine of nutrients. No other vegetable or fruit contains as much carotene as carrots, which the body converts to vitamin A. This is a truly versatile vegetable and an excellent source of vitamins B and C as well as calcium pectate, an extraordinary pectin fibre that has been found to have cholesterol-lowering properties.

The carrot is an herbaceous plant containing about 87% water, rich in mineral salts and vitamins (B,C,D,E).

Cooked carrots are an excellent source of vitamin A, a good source of potassium, and contain vitamin B6, copper, folic acid, and magnesium. The high level of beta-carotene is very important and gives carrots their distinctive orange colour.

Carrots also contain, in smaller amounts, essential oils, carbohydrates and nitrogenous composites. They are well-known for their sweetening, antianaemic, healing, diuretic, remineralizing and sedative properties.

Mango

	High in Antioxidants – assist in sun tanning
	Low in carbohydrates
	Excellent source of beta-carotene ( Vitamin A) Vitamin E and selenium which help protect against heart disease and cancer.
	Beta-carotene has a protective effect against the harmful rays of the sun.
	An average sized mango contains up to 40% of your daily fiber intake.

Passionfruit

Passionfruit is a good source of fibre. It relieves muscle tension and anxiety and is used to calm the nerves, headaches and muscle aches and spasms. Passion fruit is known to lower blood pressure and is especially useful for nervous insomnia.

Pineapple

Pineapple is high in fiber and contains modest amounts of vitamin C, potassium and a unique digestive enzyme called bromelain. In addition, pineapple contains other micro-nutrients which some experts believe help protect against cancer and also disperse blood clots for increased heart protection

A Digestive Aid and A Natural Anti-Inflammatory
Fresh pineapple is rich in bromelain, a group of sulfur-containing proteolytic (protein-digesting) enzymes that not only aid digestion, but can effectively reduce inflammation and swelling, and has even been used experimentally as an anti-cancer agent. A variety of inflammatory agents are inhibited by the action of bromelain. In clinical human trials, bromelain has demonstrated signifcant anti-inflammatory effects, reducing swelling in inflammatory conditions such as acute sinusitis, sore throat, arthritis and gout, and speeding recovery from injuries and surgery. To maximize bromelain’s anti-inflammatory effects, pineapple should be eaten alone between meals or its enzymes will be used up digesting food.

Antioxidant Protection and Immune Support
Vitamin C is the body's primary water-soluble antioxidant, defending all aqueous areas of the body against free radicals that attack and damage normal cells. Free radicals have been shown to promote the artery plaque build-up of atherosclerosis and diabetic heart disease, cause the airway spasm that leads to asthma attacks, damage the cells of the colon so they become colon cancer cells, and contribute to the joint pain and disability seen in osteoarthritis and rheumatoid arthritis. This would explain why diets rich in vitamin C have been shown to be useful for preventing or reducing the severity of all of these conditions. In addition, vitamin C is vital for the proper function of the immune system, making it a nutrient to turn to for the prevention of recurrent ear infections, colds, and flu.

Manganese and Thiamin (Vitamin B1) for Energy Production and Antioxidant Defenses
Pineapple is an excellent source the trace mineral manganese, which is an essential cofactor in a number of enzymes important in energy production and antioxidant defenses.

Raspberries

Raspberries like blueberries are very high in antioxidants.
Raspberries contain Ellagic Acid, Salicylic Acid, Quercetin and Catechins.

Ellagic Acid: A phenolic compound that is a potent anticarcinogenic / anti-mutagenic compound. Ellagic Acid acts as a scavenger to bind the cancer causing chemicals, inhibiting mutation. It also assists in preventing carcinogens binding to DNA, reducing the incidence of cancer. Ellagic Acid also has anti-bacterial and anti-viral properties which assist with the control of most stomach complaints.

	Quercetin & Reduces the risk of allergies.
	Catechins & Assists in the prevention of cancer.
	Salicylic Acid & Protects against heart disease similar to aspirin

	Strawberries

Strawberries like both blueberries and raspberries contain high levels of antioxidants. Strawberries contain high levels of Folate, Fibre, Potassium and Phyochemicals.

Potassium: Decreases blood pressure and the risk of stroke.

Fibre: Dietary fibre helps lower cholesterol and promotes a healthy digestive system. It also reduces the risk of heart disease and colon cancer.

Folate: One of the B vitamins. Very important pre and during pregnancy as it reduces the risk of birth defects such as spina bifida. Folate also helps prevent cardiovascular disease and the development of colon cancer.

Phytochemicals: Naturally occurring compounds which assist against chronic diseases. Strawberries contain several classes of phytochemicals including flavonoids, anthocyanidin, Ellagic acid and phenolic acids. All have great capacity in cancer prevention.

Tomatoes

Tomatoes are high in the antioxidant vitamins beta-carotene, vitamin C and vitamin E, as well as the carotenoid lycopene. This means that tomatoes are helpful in preventing heart disease and cancers. Tomatoes are also high in potassium but very low in sodium which means they help combat high blood pressure and fluid retention.

Peaches

A medium peach packs a powerful 465 IU of vitamin A to combat the effects of aging. Further benefits of a medium peach include B vitamins, 3 mcg of folic acid, 5.7 mg of vitamin C, 4.35 mg of calcium, 1.4 grams of fiber, 171 mg of potassium, and a little zinc. Their beta carotene 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.

A medium size peach has about 35 calories - a perfect snack or dessert just as is. Peaches are a good source of fiber. They are also rich in phytochemicals which act as antioxidants, ridding the body of free radicals. Phytochemicals are critical for healthy skin and can be thrown out of balance in the body by exposure to the sun's UV rays.