Fabulous Five-a-day

We all know that getting 5 portions of fruit and veg a day is a naturally healthy way to get your daily amount of essential vitamins and minerals - but which variety should we be eating to get a varied amount of all we need?

I have been doing my research to find out which tasty treats are the best for us with the most benefits.

Although five a day may seem like plenty for most, to feel the full effects of the natural dietary fiber, vitamins and minerals we need for fully efficient bodily functions, you should be looking to be eating/drinking nine portions of fruit and veg daily. If this is difficult add these amazing foods to some of the following recipes. I have selected five fruits and five vegetables we should all be making time to eat.

Avocado - We've seen celebrities eating this amazing fruit for years, but why? Most people living in the US are deficient to raw fat, so when you seen the celebs looking so skinny it's because avocado's are brilliant for providing a source of raw fat and giving those who eat it a source of monounsaturated fat (also found in nuts such as cashews, olives, red meat, a lot of natural oils and whole milk products) which is burnt off easily. It also has a high riboflavin content which is superb for your metabolism, so if you find your metabolic rate to be slower than it should be or you wish to lose weight, eating riboflavin (also known as Vitamin B2) will give you the essential health you need to speed up your metabolic production rate. The yellow vitamin is easily absorbed by the body another reason why avocados are so brilliant to digest. Speaking of yellow, if you want a potassium update then reach for an avocado as it will give you two times the amount than a regular sized banana. With this fruit comes needed dietary fiber, Vitamins B6, C and E, and folate (a B vitamin we need for the reproduction and growth of cells). Try eating this with a salad, lean meat or for breakfast with a low fat natural yogurt and apricots for a great kick start.

Cranberries - So small but so powerful, cranberries are brilliant for anyone suffering urinary tract infections. This is because the red fruit has more antioxidants than any other fruit or vegetable, they are low in calories (a cup full has around 45 calories) and contain lots of fiber and Vitamin C. For those who find cranberries too sour, try baking them into plain vegan muffins with fresh lemon zest and juice to make the most of the flavour. Add them to a smoothie that maybe you find to sweet to balance out the taste or pop them in a salad with pomegranate seeds. 

Mango - My personal favourite for taste, mangoes are not just sweet and juicy but they are also a great source of protein! Mangoes contain amino acids, calcium, iron, zinc and potassium making them rich is minerals are bodies require throughout the day. A fruit pot of chopped mango is a great snack or morning meal because it's rich in Vitamins B and C plus carotenoids which are used by our bodies for immune system support and the ability to fight infection and prevent diseases. The colour pigment found in plants and foods is turned into Vitamin A and antioxidants to fight cancers and heart diseases. Enjoy eating mangoes to provide your body with it's phosphorus content to help your cells, folate, one of our most valuable vitamins needed for the producing and maintaining of cells and selenium to help decrease the risks of diseases and cancer. Make a mango smoothie with some banana and strawberries for a trio of morning goodness.  

Papaya - Not only does it provide support for anyone with a low immune system and give you a boost in the vitamin department, Vitamin C and E anyone? But it's full of healthy stuff like B Vitamins carotene's (the red/orange pigment that gives colourful fruits and vegetables it's natural colouring that is converted into Vitamin A for essential eye health and vision, immunity to coughs and colds and glowing skin), fiber, antioxidant and minerals such as potassium and magnesium. Another protection against cancers, papaya has anti-inflammatory effects and helps your digestive system, which is a perfect choice for those who have trouble with a regular system. Eat a papaya for breakfast with a glass of water or chop it up and make a sweet mix for your salad at lunch.

Tomatoes - Yes they are technically a fruit, for those who don't like the taste of raw tomatoes whole, try finely chopping them up in brown pasta dishes or make into a homemade sauce to make sure you're benefiting from the cancer fighting and chemical curing properties. They are full of Vitamins A to K so they help manage blood pressure nicely. Try making a delicious bowl of soup to get your essential vitamins.

Bell Peppers - Red, orange or yellow, the bell pepper is a heart healthy food that has proven to lower the risk of many cancers when eaten on a daily basis. Whether you like to eat them as a raw on the go snack in sticks or with a spinach and watercress salad, you may want to try them stuffed with bulgur wheat, apricots and finely diced onions for a vitamin enrich nutritious evening meal. A great choice for vegans or vegetarians as bulgur wheat is is low in calories and fat but high in fiber, however not to be eaten by those on a gluten-free diet.

Broccoli - A perfect choice for those with low immunity to colds and flus, this disease fighting vegetable is a mighty as the tree shape it comes in. Because of it's immune system boosting skills it's often eaten in colder winter months to help fight infections and viruses, but do not ignore this beta-carotene and folate fueled food in warmer months as it's useful Vitamin C is need all year round. It's antioxidant properties make it great for fighting cancers all over the body. Try it steamed with carrots and baby sweetcorn with brown rice for a lovely low fat evening meal. It's argued to be better eaten raw, so try dicing it up with some tuna and sweetcorn for a lunch time meal.

Carrots - Often a favourite with children from the saying 'carrots help you see in the dark' their the richest for antioxidant Vitamin A and a natural source of Vitamin C to help those who suffer from a weak heart or are genetically prone to heart problems. For healthy eyes, hair and skin eat carrots on the go as cut up sticks or bake them into plain vegan home cooking for delicious alternatives to chocolate muffins or cream filled cakes.

Spinach - This green stuff isn't just for Popeye, no this chlorophyll fueled food has everything you need to supply you with your necessary vitamins and minerals. Try mixing it in with some pasta, finely diced mushrooms, grilled chicken and a light mushroom sauce for a creamy satisfying evening meal, or try it on the go with a fresh homemade salad!

Sweet Potato - Lighter than often stodgy carbohydrate based 'regular' potatoes, sweet potatoes are filled with Vitamin A and C as well as manganese which makes it a rich source of anti-cancer nutrients. To add to the benefits of eating sweet potatoes, they are great for those suffering stomach conditions such as IBS due to the large amounts of naturally occurring iron and fiber, regulating your digestive system and giving you plenty of energy in the meantime. Eat roasted with sage, rosemary and cracked black pepper with some lean meat for that protein kick or slice and oven bake for a healthy alternative to chips or wedges.