We have compiled a new nutritional booklet for the winter period, covering topics such as: ‘Dairy-Free Living’; ‘Wheat-Free Shopping’; ‘Nutrition for Kids & Teens’; ‘Nutrition for Pregnant & Nursing Women’; and lots more

Download our Winter Nutritional PDF Booklet here

Alfalfa sprouts	Calcium, silicon, vitamins A,B complex, C.E.K.
Apples	Carotenes, pectin, pectin, potassium, vitamin C
Apricots	Beta-carotene, iron, potassium, soluble fibre
Artichokes, Jerusalem	Iron, phosphorous
Asparagus	Folic acid, potassium, phosphorous, riboflavin, vitamin C
Banana	Energy, fibre, folic acid, magnesium, potassium, vitamin A
Basil	Volatile oils, linalool, limonene
Beetroot	Beta-carotene, calcium, folic acid, iron, potassium, vitamins B6 and C
Blackcurrants	Anti-inflammatory and cancer fighting phytochemicals, carotenoids, vit C
Blueberries	Anti-bacterial and cancer fighting phytochemicals, carotenoids, vitamin C
Brazil Nuts	Protein, selenium, vitamins B and E
Broccoli	Cancer-fighting phytochemicals, folic acid, iron, potassium, riboflavin, vit A&C
Cabbage Family	Cancer-fighting phytochemicals, folic acid, magnesium, potassium, vitamin A
Carrots	Carotenoids, folic acid, magnesium, potassium, vitamin A
Celery	Potassium, vitamin C
Cherries	Cancer-fighting phytochemicals, flavonoids, magnesium, potassium, vitamin C
Chives	Beta-carotene, cancer-fighting phytochemicals, vitamin C
Cinnamon	Tannins, volatile oils with mild sedative-analgesic blood pressure lowering properties
Cloves	Volatile oil with anti-nausea, antiseptic, anti-bacterial & analgesic properties
Cranberries	Cancer-fighting phytochemicals, specific urinary anti bacterials, vitamin C
Cucumber	Folic acid, potassium, silica, beta-carotene in the skin
Cumin Seeds	Flavonoids which relieve intestinal winds and spasm
Dates	Fibre, folic acid, fruit sugar, iron, potassium
Fennel	Liver and digestive stimulants
Figs	Beta-carotene, cancer-fighting phytochemicals, fibre, ficin (a digestive aid) iron, potassium
Garlic	Anti-bacterial and anti-fungal sulphur compounds, cancer and heart disease fighting phytochemicals
Ginger	Circulatory stimulating, anti-nausea, digestive aid
Grapes	Natural sugars, powerful anti-oxidants, vitamin C
Grapefruit	Beta-carotene, bioflavonoids which help lower cholesterol, vitamin C
Horseradish	Natural antibiotic, protective phytochemicals, vitamin C
Jalapeño Pepper	Carotenoids, capsaicin; a circulatory stimulant, flavonoids
Kale	Beta-carotene, calcium, cancer-fighting phytochemicals, folic acid, iron, phosphorous, sulphur, vitamin C
Kiwi Fruit	Beta-carotene, bioflavonoids, fibre, potassium, vitamin C
Leeks	Anti-arthritic, anti-inflammatory, cancer-fighting phytochemicals, folic acid, potassium, diuretic, vitamins A and C
Lemon	Bioflavonoids, potassium, vitamin C
Lime	Bioflavonoids, potassium, vitamin C, limolene
Mango	Beta-carotene, flavonoids, potassium, anti-oxidants, vitamin C
Melon	Folic acid, potassium, B vitamins, vitamins A and C
Mint	Anti-spasmodic volatile oils, flavonoids, menthol
Nutmeg	Phytochemicals that aid sleep and digestion
Oranges	Bioflavonoids, calcium, folic acid, iron, limonene, potassium, thiamine, vits B6 & C
Pak Choi	Beta-carotene, B vitamins, cancer-fighting phytochemicals, folic acid, vitamin C
Parsley	Calcium, iron, potassium, vitamins A and C
Parsnip	B vitamins, folic acid, potassium, vitamin E
Passion-fruit	Beta-carotene, flavonoids, magnesium, papain-a digestive enzyme, vitamin C
Peaches	Beta-carotene, flavonoids, potassium, vitamin C
Pears	Soluble fibre, vitamin C
Peppers	Beta-carotene, folic acid, potassium, phytochemicals that prevent clots, strokes and heart disease, vitamin C
Pineapple	Enzymes, especially bromelain, helpful for angina, arthritis & physical injury, vit C
Plums	Beta-carotene, malic acid which helps digestion, vitamins C and E
Prunes	Beta-carotene, fibre, iron, niacin, potassium, vitamin B6
Pumpkin	Folic acid, potassium, small amounts of B vitamins, vitamins A and C
Radishes	Iron, magnesium, phytochemicals that stimulate the gall bladder and heal mucous membrances, potassium, vitamin C
Rosemary	Flavonoids, volatile oils that aid digestion and help digest fats
Sage	Phyto-oestrogens, thujone- an antiseptic
Sauerkraut	Calcium, cancer-fighting phytochemicals, gut-protective lactic acid, potassium, Vit C
Seaweed	Beta-carotene, calcium, iodine, iron, protein, magnesium, potassium, soluble fibre vitamin B12, zinc
Sesame Seeds	B vitamins, calcium, folic acid, magnesium, niacin, protein, vitamin E
Soya Milk	Calcium, phyto-oestrogens, especially genistein a powerful breast, ovarian and prostate cancer fighter, protein
Spinach	Beta-carotene, cancer-fighting phytochemicals, chlorophyll, folic acid, iron
Spring Onion	Cancer-fighting phytochemicals, diuretic, anti-arthritic and anti-inflammatory,folic acid, potassium, vitamins A and C
Strawberries	Anti-arthritic phytochemicals, beta-carotene, vitamins C and E
Sweet Potato	Beta-carotene, cancer-fighting phytochemicals, protein, vitamins A and E
Tahini	B vitamins, calcium, folic acid, magnesium, protein, vitamin E
Tomatoes	Beta-carotene, lycopene, potassium, vitamins C and E
Watercress	Anti-bacterial mustard oils, beta-carotene, iron, lung cancer fighter, vitamins C and E
Watermelon	Folic acid, potassium, B vitamins, vitamins A and C

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	Key Nutrients
Fruit	Calories	Carb. gm.	Fiber gm.
Apple, 1 med. (154 g.)	80	22	5
Avocado, 1/2 med.	140	8	8
Banana, 1 med.	110	29	4
Blackberries, 1 cup, raw	70	18	8
Blueberries, 1 cup, raw	80	20	4
Boysenberries, 1 cup, raw	70	18	8
Cantaloupe, 1/2 med.	100	23	2
Casaba, 1 cup, cubed	45	11	1
Cherimoya, 1 raw	250	66	6
Cherries, 1 cup, raw	90	22	3
Coconut, fresh, 50 g.	180	8	5
Cranberries (whole), 1 cup	45	12	4
Figs, 1 large, fresh	45	12	2
Grapes, 1 cup	60	16	< 1
Grapefruit, 1/2 med.	60	16	6
Guava, 1 med.	45	11	5
Honeydew, 1/4 med.	130	33	3
Kiwifruit, 1 med.	50	12	2
Kumquat, 4 each	50	12	5
Lemon, 1 med.	15	5	1
Lime, 1 med.	20	7	2
Loquat, 1 large	10	2	n/a
Mandarin Orange, 1 large	45	11	2
Mango, 1 med. raw	130	35	4
Nectarine, 1 med. raw	70	16	2
Orange, 100 g.	45	14	5
Orange ( Valencia ), 100 g.	50	12	3
Papaya, 1 med.	120	30	5
Passion Fruit, 3 med.	50	13	6
Peach, 1 med.	40	11	2
Pear, 1 med.	100	25	4
Persimmon, 1 med.	30	8	n/a
Pineapple, 1 cup, diced	80	19	2
Plantain, 1 med.	220	57	4
Plum , 1 med.	40	10	1
Pomegranate, 1 med.	100	26	< 1
Prickly Pear	40	10	4
Quince, 1 med.	50	14	2
Raspberries, 1 cup, fresh	60	14	8
Strawberries, 100 g. fresh	30	8	3
Tamarind 1/2 cup	140	38	3
Tangerine, 1 med,	50	15	3
Tangelo, 1 med.	60	15	3
Tomatillo, 1/2 cup diced, raw	20	4	1
Tomato, med. raw	35	7	1
Tomato (Cherry), 5 each, raw	20	4	< 1
Tomato (Roma), 3 med. raw	40	9	2
Watermelon, 2 cups, diced	80	27	2