Nutritional value (1 medium) 62 calories, 3 grams of fibre, source of vitamin C, folate and potassium
Disease-fighting factor: Oranges are a good source of folate, an important vitamin for pregnant women that can help prevent neural tube defects in their infants. Oranges also contain a phytochemical called hesperidin, which may lower triglyceride and blood cholesterol levels.
Did you know?
The edible white part of the orange rind has nearly the same amount of vitamin C as the flesh, so eat that part too!
Raspberry
Nutritional value (1/2 cup or 125 mL) 32 calories, 4 grams of fibre, source of folate and magnesium.
Disease-fighting factor: Raspberries are rich in ellagic acid, an antioxidant that may help prevent cervical cancer. Promising studies in animals have led researchers to believe that raspberries may also help treat esophageal and colon cancer.
Did you know?
Raspberries are so perishable that only 3 percent of Canada's raspberry crop is sold fresh. The remaining berries are used to make jam, baked goods and other delicacies.
Strawberry
Nutritional value (1/2 cup or 125 mL) 23 calories, 1.5 grams of fibre, source of vitamin C.
Disease-fighting factor: Strawberries are rich in several antioxidants that have antiinflammatory properties, including helping to prevent atherosclerosis (hardened arteries) and to suppress the progression of cancerous tumours.
Did you know? The flavour and colour of strawberries can be enhanced by balsamic vinegar. So for a fabulous dessert, drizzle a bit over ripe strawberries and serve with vanilla ice cream.
Cranberry
Nutritional value (1/2 cup or 125 mL) 25 calories, 2.5 grams of fibre, rich in antioxidants.
Disease-fighting factor: Cranberries are antibacterial and studies show that they can help treat and prevent urinary tract infections. Recent research has also linked cranberries to the prevention of kidney stones and ulcers.
Did you know? Unsweetened cranberry juice makes an excellent mouthwash – studies show it can help kill bacteria and fight cavities.
Watermelon
Nutritional value (1/2 cup or 125 mL) 23 calories, less than 1 gram of fibre, source of vitamin A.
Disease-fighting factor: Watermelon is 92 percent water, making it aptly named. It's a great addition to any weight-loss diet because it is low in calories and satisfies the sweet tooth.
Did you know? Watermelon rinds and seeds are both edible. Roasted, seasoned seeds make a great snack food, and the juicy rind can be stir-fried, stewed or pickled.
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