Fruits & Vegetables, Fruits Recipes, Vegetables Receipe, Fruits Salad

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Health benefits	Natural sources

Vitamin D
It helps absorb calcium making bones stronger. Vitamin D is also essential in setting back the aging process of our body.	apples, blueberries, broccoli, cherries, cranberries, grapes, spinach, blue-green algae.

Vitamin A
Vitamin A is essential for good eyesight and a healthy skin and to protect against infections.	carrots, sweet potatoes, pumpkin, spinach, turnip greens, papaya, cantaloupe, red peppers, cabbage

Vitamin C
Vitamin C, a natural healer, helps heal cuts and wounds. It keeps the teeth and gums healthy.	tomato, cauliflower, capsicum, strawberries, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes

Potassium
Potassium regulates blood pressure, preventing stroke and heart disease.	sweet potatoes, tomato, beet greens, potatoes, beans, greens, carrot, prunes

Folic acid
Folate prevents anaemia and birth defects.	black eyed beans (cow peas), spinach, citrus fruits, turnip greens, broccoli, orange, papaya

Fibre
A high fibre diet prevents constipation and decreases the risk of heart disease.	kidney beans, apples, drumstick, zucchini, soybeans, chick peas, black eyed peas, lentils