By now we should all know that fruits are good for our health. However, some fruits stand out from the crowd and the cherry is certainly way up at the top. Of course, as with any fruit, locally grown organic is what you should be looking for when cherry season comes around.

The health benefits of cherries simply cannot be underestimated. Since the 15th century they have been appreciated as a general aid to good health, helping prevent heart disease and diabetes, as well as reducing symptoms of asthma, hay fever, eczema and hives and helping lose weight.

There are two main types of cherry: sour and sweet. The sour variety is considered most beneficial for health with higher levels of cancer fighting antioxidants and anthocyanins which provide anti-inflammatory relief similar to ibuprofen and aspirin. However, sweet cherries are not far behind with the added benefit of boron which is good for healthy bones.

Apart from this, one of the best known benefits of cherries is in reducing the pain and inflammation from gout and arthritis.

Best when eaten raw, juiced or dried, cherries are high in melatonin which works to overcome insomnia, jet lag and the aging process. It is also claimed cherries can help reduce, or even overcome, Parkinson's and Alzheimer's disease. All cherries, sweet or sour, contain high levels of vitamin C and B complex, beta carotene, iron, magnesium and potassium. They are low in sodium and calories (containing only 54 per 100 grams) and fat free.

No wonder cherries are known as natures pharmacy!

The benefits of naturally dried fruits have been appreciated since human civilization began. Their ability to be transported and stored for long periods enabled the ancient Egyptians and Phoenicians to trade them throughout the Mediterranean. Christopher Columbus took them with him on his voyage to the Americas and more recently astronauts have taken them into space. Modern hikers and world travellers also depend on dried fruits as a lightweight snack and source of energy and nutrition. Dried fruits are also used in the traditional medicines of China and Ayurveda in India and feature in Middle Eastern cuisines such as pilaf.  As well as making an excellent and nutritious quick snack, dried fruits also make a good complement to a breakfast cereal if soaked overnight.

Health benefits:

• As well as being high in fiber, dried fruits retain nearly all the antioxidant properties and vitamins of their fresh source. Raisins contain the poliphenols found in fresh grape skins and dried blueberries are high in the anthocyanins and vitamins C, E and manganese that make them a super food.
• Dried goji berries have high amounts of vitamin C, B2 and potassium as well as trace minerals and amino acids.
• Dried mangoes are high in zinc, vitamin C and folic acid and dried cranberries are full of fat soluble vitamins K, A and C.
• Although high in calories and carbohydrates due to the drying process, dried fruits are low in fats. Dried pineapple and papaya especially also contain digestive enzymes.

Although a bit late in the season for home grown strawberries they are often still available as imports from milder climates well into winter, so it isn’t too late to learn just how good they can be for your health – especially if they’re organically grown. The main health benefits of strawberries fall into the following three main categories:

Vitamin C:
Most notably, strawberries are very high in vitamin C: one cup per day contains an incredible 136% of the recommended daily allowance (RDA) of that important vitamin. Vitamin C works as a powerful antioxidant that helps lower blood pressure, improves the immune system and reduces the development of age related eye diseases such as cataracts and macular degeneration. Three or more servings per day of strawberries, including other fruits, can decrease these problems by over one third.

Manganese:
Strawberries are also high in manganese: 21% of RDA per cup. Manganese is an essential nutrient, a powerful antioxidant and anti-inflammatory agent. Manganese is also good for building and maintaining healthy bones. The potassium and vitamin K in strawberries also adds to bone strength.

Antioxidants:
The antioxidant benefits of strawberries are also found in the phenol anthocyanin. Although phenols are not always absorbed in the body they increase uric acid levels which function as an antioxidizer. Phenols also mimic the drugs aspirin and ibuprofen in fighting inflammatory disorders such as osteoarthritis, asthma and arteriosclerosis without any of the negative digestive side effects associated with aspirin and ibuprofen.

The Guava is a fruit that doesn’t immediately spring to mind when thinking about health benefits, but this is one treasure you’ll start wanting to add to your diet.

Everyone knows oranges provide more than 100% of their daily requirement of soluble vitamin C, but you may be interested to learn they have many other benefits too. Think you know the humble orange, think again!

We all know doing exercise helps boost the metabolism, but super-foods are easily incorporated into your daily routine and can help increase your body’s natural thermogenic effects, which stimulate your metabolism and assist you to burn fat.

1) Helps regulate cholesterol

An avocado may have a relatively high number of calories (275) but it is packed with the RIGHT kind of fat out body needs. Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. Avocados also contain Beta-sitosterol, a plant-derived oestrogen that plays a role in inhibiting the body’s absorption of cholesterol and avocados contain more than any other food. Avocados are high in omega 3, a poly-unsaturated fatty acid that reduces the risk of heart disease. Studies show that a diet rich in omega 3 may help lower triglycerides and increase HDL cholesterol (the good cholesterol).

2) Helps regulate blood pressure

Avocados are FULL of potassium. An adequate intake of potassium can help to guard against high blood pressure. Again, the presence of Omega-3 is important as it is also linked with lowering blood pressure.

3) Supports your immune system

Avocados are such a rich source of vitamins they’re like a big green vitamin pill: B group vitamins (including B6 and niacin) vitamins C and D, riboflavin, vitamins A and E. Other nutrients include niacin, biotin, pantothenate, thiamine and riboflavin.

4) Folate rich

One cup of avocado has 23% of the Daily Value for folate, a nutrient important for heart health. A folate-rich diet reduces your risk of cardiovascular disease or stroke. Folate is vital to children and adults alike – as it works together with vitamin B12 to help form healthy blood cells, hence its importance to pregnant women and role in preventing anemia.

5) Keep your mind happy and alert

The potassium and folate found in avocados helps fight against fatigue and depression – and leads to higher cognitive performance.

6) Defend and Fight against oral cancer

Studies have shown that the phytonutrients in Hass avocados are able to kill pre-cancerous and cancerous human oral cells without harming normal cells.

We are constantly told by people around us to eat more fruit and vegetables daily, but how much fruit is too much and what are the health problems caused by eating too much fruit?  Allot of fruit that is grown today is far too high in sugar, if you taste a wild apple the taste is very different to that you would find in your local shop, wild apples are a lot less sweet than their predecessors.  Over time humans have been able to make fruits larger and sweeter than their wild predecessors of the past through hybridization.

Too much fruit is bad because it can cause problems with your hormones that regulate your blood sugar, insulin and growth hormone.  If you sustain an imbalance in these for a long period of time this can lead to cardiovascular problems and diabetes.

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To give your health a boost and improve your healing ability start drinking fresh pineapple juice daily or eating fresh pineapple chunks daily.  Pineapples contain both Bromelain and Vitamin C.  Bromelain is a natural anti inflammatory and encourages healing.  Pineapple is particularly good for people suffering from arthritis and joint pain.  Vitamin C is an antioxidant and protects the body from free radical damage and is an immune system booster.  When picking your pineapple pick a sweet smelling pineapple, most people go by look but this is not the correct way to pick pineapples.  Bad pineapples will give off an unpleasant smell.

Cutting a pineapple- Remove the top of the pineapple with a sharp knife, cut the pineapple lengthwise into 4 wedge sections.  Cut off the skin and eyes.  Put the four sections on a board and chop them up into smaller pieces.  Eat the pineapple when finished fresh or juice it, whichever you fancy.