Good Fruit

So now that winter is upon us I can indulge in one of my favourite delicacies, the naartjie! A naartjie is one of my favourite fruits and I can literally eat about 8 in one sitting – I always tend to over indulge in the things l like. Not only does a naartjie taste soooo good it is also one of the top 10 super foods to eat. So along my quest to find out more about naartjies I came across the 10 super foods that are essential in our diet to stay healthy (according to Health24.com) – ok so I might not stick to them but here they are below for those of you interested to know:

1. Tuna
Tuna, and other fatty, dark-skinned fish, came out tops.

Fatty fish contains omega-3 fatty acids, which help to lower cholesterol levels and reduce the risk of heart disease.

2. Eggs
A single egg is packed with goodness. And while eggs do contain cholesterol, the effect is not as detrimental as scientists once believed.

For as little as 75 calories, an egg provides 12% of the daily recommended value for protein, as well as a wide variety of other nutrients such as vitamin A, B6, B12, D, folate, iron, phosphorous and zinc.

3. Beans
Baked beans, black beans, lima beans, kidney beans. Eating plenty of beans can reduce your risk of heart disease and stroke and help prevent cancer, researchers say.

4. Cocoa
Here's a bit of good news for chocoholics: the delicious treat could lower your risk for heart disease and hypertension.

5. Brazil nuts
Due to Brazil nuts' high selenium content, these nuts can be seen as a "complete" protein source.

This means that, unlike the proteins in most plant products, Brazil nuts' proteins contain all the necessary amino acids to foster optimal growth in humans.

6. Garlic
Garlic is not only a great way to add a little kick to a pasta dish; it also offers tremendous health benefits because of its high antioxidant content.

Research has shown that garlic could help prevent heart disease, hypertension and cancer, and can possibly improve lung function. Garlic is also a great way to boost one's immunity – especially in wintertime.

7. Yoghurt
Yoghurt not only contains bone-building calcium, but is also a great source of probiotics.

8. Citrus
You probably know that citrus fruits are a fantastic source of vitamin C, but did you know that oranges, naartjies, lemons and grapefruit are all also rich in antioxidants?

Citrus contains zeaxathin (like eggs) that maintains healthy vision. These fruits are rich in flavanones that play a role in preventing cancer. Citrus fruits also contain caffeic acid that may reduce the risk of heart disease and eye disease.

A variety of delicious citrus fruits are available in South Africa. Depending on the season, try to include citrus fruits in your diet as often as possible.

9. Bananas
Research has shown that high-potassium foods, of which the banana is a prime example, may lower the risk of stroke.

Potassium also plays a vital role in the functioning of the muscles, heart and nerves. It ensures that the body’s fluid levels remain balanced and that the body is neither too alkaline nor too acidic. It also prevents calcium from being lost in the urine.

10. Cranberries
Cranberries are packed with proanthocyanidins that have been shown to reduce the risk of heart disease and stroke, and improve urinary tract health. New research shows that cranberry juice may also work against gastrointestinal viruses.