A CLICK TO FRESHNESS

Late-season green grapes that have large, round berries with an attractive milky, pale green-yellow skin. Every bite bursts into a mild sweet flavor with hints of Muscat aroma.     

Nutritional Value:
• Cholesterol-free
• Fat-free
• Sodium-free
• Vitamin K
• Vitamin C
• Manganese

Health Benefits:
Helps with Blood Clotting
The body requires vitamin K to produce the protein and blood clotting agent of prothrombin which is important for blood clotting and bone strength. Anyone taking blood-thinning medication such as warfarin or Coumadin, should refrain from consuming additional vitamin K without first speaking to their doctor

Provides Antioxidants
Autumn Seedless Grapes contain relatively large amounts of phytonutrients, especially flavonoids, which slows down the ageing process of human body cells. They also contain quercetin (a flavonoid), which may help protect cells from damage. For instance, there is some evidence that quercetin offers a number of health benefits, including being an anti-inflammatory, antiviral and antioxidant agent.

Improves Cognitive Function
Some research indicates that consumption of resveratrol (sometimes in the form of supplements) may improve memory, attention, moods and cognitive function in older adults.

Regulates Blood Sugar
Research has shown that resveratrol can be helpful for people with type 2 diabetes. Resveratrol may improve glycaemic control and decrease insulin resistance, both of which are beneficial for people with diabetes.

How to enjoy Grapes:
With their natural sweetness and juicy bursts of flavour, grapes can be delicious in all kinds of dishes. Check out some ideas below:
• frozen for a chilled snack or add to the kid’s lunch boxes
• fresh, eating straight from the vines
• juiced and chilled, even as a slushie
• roasting with oil, salt and pepper
• tossed in salads or accompanied with other gofruit fruits for a refreshing fruit salad
• fruit kebabs or try with meat and vegetables
• salsa for chicken, fish or meat
• poach pears in grape juice
• dipped in melted chocolate and allowed to hardened for a delicious dessert
• grape and cheese platters
• relish, chutney, pancakes and muffins

Health Facts of Grapes –  The nutrients in grapes may help protect against cancer, eye problems, cardiovascular disease, and other health conditions. Resveratrol is a key nutrient in grapes that may offer health benefits. Grapes are a good source of fiber, potassium, and a range of vitamins and other minerals. 

Shelf Life –  Grapes should only be left out at room temperature if being consumed within the same day, as grapes are highly perishable and do not ripen after being picked.Properly stored, grapes will usually keep for about 7 to 14 days in the fridge. Refrigerate grapes in perforated plastic bag; discard any bruised or moldy grapes before refrigerating. To extend the shelf life of grapes, do not wash the grapes until ready to eat or use.

Famous country producer  – Australia, South Africa, US, Egypt, Japan, New Zealand and China

Flavour Fall Plums have a traditional (deep) plum flavour, not too sweet but juicy and delicious.     

Nutritional Value:
• Cholesterol-free
• Fat-free
• Sodium-free
• Low-calories
• Vitamin C
• Soluble fibre
• Antioxidants

Health Benefits:
The vitamin C in plums provide certain important health benefits, they are a water-soluble vitamin and are responsible for repairing cells, boosting immunity and slowing down the ageing process.
Plums are a great fruit for weight loss as they are very low in calories and contain no saturated fats whilst promoting numerous health compounds, such as antioxidants, minerals and vitamins.
The health compounds in plums, such as dietary fibre, sorbitol, vitamin C and isatin have been found to assist in regulating the digestive system and therefore, helping to relieve constipation, resistance against infectious agents and supports in reducing inflammation.
Plums are also rich in iron which is required for red blood cell formation and potassium that helps to control heart rate and blood pressure.
Plums also contain phytonutrients, particularly phenols, which have antioxidant effects. Antioxidants may help prevent cell damage that may lead to cancer, cardiovascular diseases, neurodegeneration and ageing.

Benefits of Eating Antioxidant-Rich Foods
Treats Constipation
Prunes (dried plums) and prune juice are popular treatments for constipation. Those who prefer a natural treatment often turn to the dried fruit or juice for relief rather than trying other forms of fibre or over-the-counter laxatives.
One review of studies published in 2014 concluded that in the treatment of constipation prunes appear to be superior to psyllium (fibre) for improving stool frequency and consistency.

Improves Heart Health
Plums contain soluble fibre, which is known for being cardio-protective and helpful in reducing bad cholesterol. Limited studies on the fruit have shown that plum consumption is associated with improved cognitive function, bone health parameters and cardiovascular risk factors.

Lowers Diabetes Risk
Results from three cohort studies validate a greater consumption of certain whole fruits is significantly linked to lowering the risk of type 2 diabetes. Plums were included in the study and identified as a low-glycaemic fruit. Research findings indicate that by replacing fruit juice with whole plums also assists in lowering the risk of type 2 diabetes.

How to enjoy Plums:
Plums have been around for thousands of years, growing in a range of colours and sizes in countries all around the world. These stone fruits are jam-packed with lots of goodness to help you lead a healthy life.
From easy snacks to delicious desserts, there are plenty of exciting ways to include plums in your diet:
• Fresh straight from the fruit bowl or chilled from the fridge
• as a topping for your breakfast cereals, waffles and pancakes
• mixed into your yoghurt, add to ice cream
• smoothies; experimenting with other Go Fruits’ fruits for something different and unique
• juices, cocktails
• add them to your salads, combine with other Go Fruits’ fruits for a healthy and light fruit salad
• fresh plum sauces, jams, chutneys or glazed to compliment meat dishes
• grilled, caramelised, poached and frozen for desserts, dried for trail mixes
• baked: pies, cakes, puddings, cakes, tarts, biscuits
Plums go well with: ginger, sesame, honey, lemons and oranges, cinnamon, balsamic vinegar, other stone fruits.

Classic oval shape with distinctive pebbly, textured skin, the Hass avocado has creamy flesh that can be eaten raw, in salads and dips and is delicious added to other dishes.     

Nutritional Value:

• Vitamin C
• Potassium
• Manganese
• Fibre

Health Benefits:
Help Maintain Heart Health with Good Fats
Avocados are rich in healthy, good fats. In fact, avocados are the only fruit apart from olives to contain monounsaturated fats.
Gone are the days of fat-phobia but why exactly are these fats good for us? Healthy fats help you absorb essential fat-soluble nutrients (such as vitamin E), reduce the risk of developing Type 2 diabetes, help maintain heart health, promote healthy skin and are great for the waistline.

Boost Immune System, Energy and Overall Health
We need two serves of fruit and five serves of vegetables a day. While technically a fruit, avocado is often used like a vegetable. A delicious way to ensure you are getting optimum nutrition from your fruits and vegetables is to make one a serve of avocado.

The unique combination of vitamins and minerals found in avocados can help keep your immune system fighting fit, boost energy, enhance brain power, build bone, aid gut health, support healthy skin and can even put you in a better mood. Basically, avocados make everything better.

It’s little wonder there are so many health benefits when a single serve of avocado (1/4 or 50g) boasts healthy fats, fibre, folate, niacin, vitamins C, B5, E & K, potassium and antioxidants.

This amazing fruit can also boost the nutrition of other healthy foods. Research shows adding avocado to a salad can increase your ability to absorb goodies from other colourful ingredients five-fold (e.g. lycopene from red tomatoes and beta carotene from orange carrots).

Choosing avocados:
Choose avocados depending on when you will use them. Select firm, unripe fruit if you are not going to be using them immediately, otherwise choose avocados that have a little ‘give’ at the stem. Avoid avocados with dark spots or other visible damage on the skin.

How to store and keep avocados:
Store unripe avocados at room temperature. Avocados will ripen if you place them in a paper bag with a ripe banana or apple. Once ripe, avocados can be stored in the crisper section of your fridge for two to three days.

Cut avocados can be stored in an airtight container in the fridge for one or two days. If you have halved the avocado, it is best to leave the seed in the stored half to reduce browning of the flesh. You can also sprinkle the cut surface with lemon juice to stop it from turning brown.

Also known as “Witch Fingers”, they are a black seedless grape with an elongated, finger-like shape. Taste is firm, crispy and extremely juicy!     

Nutritional Value:
• Vitamin K
• Vitamin C
• Vitamin A
• Vitamin B6
• Antioxidants
• Potassium

Health Benefits:
Grapes contain many important vitamins and minerals and are also high in antioxidants and beneficial plant compounds that may protect against chronic health conditions, such as diabetes, cancer and heart disease.

Aid in Protecting the Heart
A study, undertaken by the University of Michigan Cardiovascular Centre, suggests that the consumption of black grapes may protect against metabolic syndrome-related organ damage. Metabolic syndrome is a cluster of conditions that occur collectively: increased blood pressure, high blood sugar levels, excess body fat around the waist, low HDL (good cholesterol) and increased blood triglycerides, significantly increasing the risk of heart disease, stroke and type 2 diabetes. Resveratrol, a compound found in grapes, is known to ease the flow of blood in the blood vessels, therefore, improving blood circulation, lowering blood pressure and cholesterol.

Improve Vision
The compounds, resveratrol, lutein and zeaxanthin that are found in grapes are known to assist in maintaining good eyesight and may protect against common eye diseases, including age-related macular degeneration, cataracts and glaucoma.

Diets containing grapes provide significant barricades towards the potential damage that may be caused to the retina, by protecting against oxidative harm along with preventing possible blindness.

Aid in Fighting the Risk of Cancer
Black grapes exhibit anti-mutagenic and antioxidant properties that are very effective in combating certain cancers, including breast and colon cancer. The compound resveratrol is a rich source of anti-oxidants and certain elements are capable of destroying the energy source of cancerous cells. A study completed by researchers at the University of Colorado Cancer Centre found that resveratrol may help prevent alcohol-related head and neck cancers as well.

Supports and Improves Brain Function
Grapes work as a brain protecting agent; they improve memory and concentration and enhance the overall health of your brain. Due to the presence of riboflavin, people suffering from migraines will find including grapes in their diet will be very beneficial. Resveratrol, also found in grapes can reduce the levels of amyloidal-beta peptides in Alzheimer's disease patients.

Aids in Preventing the Risk of Diabetes
Black grapes are also effective in the prevention of diabetes. They are known to improve the regulation of insulin and increase insulin sensitivity. Pterostilbene is a compound present in grapes that helps to lower the sugar levels in the blood. Black grapes have low glycaemic index (GI) value ranging from around 43 to 53, which promote better blood sugar balance. Point to note: smaller quantities should be consumed for health benefits.

Promotes Healthy Hair
The black grape seed oil contains antioxidants and vitamin E that help in improving blood circulation in the scalp, reversing excessive hair loss, split ends and premature grey hair. Grape oil is also known to improve overall hair growth.

Immunity Booster
Black grapes are rich in vitamin C, K and A along with flavonoids and minerals, and as such are said to help in boosting one's immunity. They are rich in sugar and organic acids that help in relieving constipation, indigestion, treating kidney problems and have anti-inflammatory effects which may protect against certain heart and bowel diseases.

Healthy Skin
The antioxidants present in black grapes such as proanthocyanins and resveratrol provides protection against harmful ultraviolet rays. They also help to reduce dark spots and wrinkles. The Vitamin C content of these grapes ensures rejuvenation of skin cells while Vitamin E present secures the moisture in the skin. Black grapes are known to increase the elasticity of the skin and improve blood circulation.

How to enjoy grapes:
Grapes are really simple to incorporate into a healthy diet. They are versatile enough to add to your diet for breakfast, lunch, dinner or snacks. Here are a few ways you can enjoy them:
• As a snack - fresh and crisp, straight from the fridge
• Chop them up and ad to your salad for a light and tasty summertime meal
• Combine them with other gofruits for a healthy and delicious fruit salad
• Add them to your smoothie or fresh juice
• Combine with cheeses for a yummy appetizer, dessert or snack
• In desserts, yoghurt, fruit kebabs

Autumn Royal is a late-season black grape. It has large, elongated purple-black berries with a crunchy skin, firm texture and a pleasant level of sweetness. It is generally seedless with attractive, translucent yellow-green flesh.   

Nutritional Value:
• Anti-Oxidant
• Fibre
• Potassium

Health Benefits:
Prevent Cancer
Black grapes exhibit anti-mutagenic and antioxidant properties that are very effective in combating all kinds of cancer, including breast cancer. The compound resveratrol is a rich source of anti-oxidants and certain elements that are capable of destroying the energy source of cancerous cells.

Protects the Heart
Resveratrol, a compound found in grapes, is known to ease the flow of blood in the blood vessels, thus improving blood circulation in the body. The phytochemicals present in them help in reducing damage of the heart muscles and also aid in regulating cholesterol levels in the body, thereby preventing the risk of heart attacks and other cardio vascular diseases.

Reduce Blood Pressure
Grapes consists of higher levels of potassium that help reduce sodium in your diet and thereby helps in reducing blood pressure. Another good part about grapes is that it has a good source of fibre that also helps in reducing blood pressure levels.

Resolves Constipation
Grapes contain water and a good source of fibre that will keep you hydrated most times. So you don’t have to be worried about getting dehydrated. Also, grapes regulate bowel movements that thereby helps in relieving constipation.

Reduces Risk of Type 2 Diabetes:
Black grapes are also effective in the prevention of diabetes. They are known to improve the regulation of insulin and increase insulin sensitivity. Pterostilbene is a compound present in grapes that helps to lower the sugar levels in the blood. Black grapes have low glycemic index (GI) value ranging from around 43 to 53, which promote better blood sugar balance.

Improves Vision
There are many plant-based compounds found in grapes that can prevent you from the risks of developing eye problems and diseases. Consuming grapes will help protect your retina from damages. Its resveratrol content helps protect your retina cells and your eye from ultraviolet light. It also helps in curbing other eye-related problems such as cataracts and diabetic eye problems.

Boost Brain Power
The resveratrol content found in grapes not just prevents eye disease but also increases the flow of blood to your brain, thus boosting your memory power and mental responses. This fruit has been advised by many psychiatrists for those suffering from Alzheimer’s disease.

Grapes work as a brain protecting agent; it improves memory and concentration and enhances the health of your brain. Due to riboflavin presence, it is beneficial for people suffering from migraines. 

This packing includes:

*Fruits are not included. Choose your fruits from our best selling bundles or customize your own!

Golden pears have a golden yellow skin. They are smooth and dotted with small lenticels. They are crispy with a small central seed cavity. They taste slightly acidic and sweet.     

Nutritional Value:
• Antioxidants
• High in folate
• Low calorie
• Vitamin C
• Vitamin K
• Good source of minerals (copper, iron, potassium, manganese and magnesium)
• Fat-free
• Cholesterol-free

Health benefits:
Weight Loss
Excessive consumption of certain fruits, that are high in sugar, can be concerning for those watching calories.
Pears are one of the lowest-calorie fruits available, a medium pear that contains just over 100 calories which is about 5 to 10 percent of most healthy calorie-restricted diets. Not only are they low in calories, the nutritional content is immense as the fibre properties also make you feel fuller for longer. People who are looking at weight loss programs tend to include pears in their diets due to their exceptional benefits.

Anti-cancer Potential
Antioxidants are often praised for their anti-carcinogenic activities; pears are a powerhouse of antioxidants and anti-cancer nutrition, especially if you eat the skins.
Recent studies have shown that the skin of pears contains three to four times as many phenolic plant nutrients as the flesh. Pears are also an excellent source of dietary fibre – both soluble and insoluble.

Speeds Healing
Vitamin C is an essential part of producing new tissues in numerous organs and cellular structures of the body. Wound healing is accelerated due to the high levels of ascorbic acid in pears

How to enjoy Pears:
Try these deliciously simple ways to enjoy them.
• poaching, preserving, chutneys, salsa, dips
• sweet salads, sweet soups, substitute apples with pears for a low-fat yummy cobbler
• snacking: fresh, with or without the skin, and either straight from the fruit bowl or chilled from the fridge
• grilled with cheese for a tasty sandwich or add a dash of cinnamon for pear toast
• add to your oatmeal for an alternate breakfast dish or top any cereal with pear chunks
• add other Go Fruits’ fruit for a super delightful healthy fruit salad
• add to desserts, salads, coleslaw, chicken, fish and meat dishes, stir fries, casseroles, frittatas
• smoothies, juice, punch
• pancakes, waffles, muffins, pear and apple sauce

Singo Pears are crunchy, juicy and sweet with white creamy flesh. They are rounder and larger compared to regular pears.     

Nutritional Value:
• Rich in folate
• Vitamin C
• Vitamin K
• Copper
• Potassium
• Antioxidants

Health Benefits:
Prevents High Blood Pressure and Strokes
Korean Singo Pears are high in potassium and may help in maintaining healthy blood pressure, which is the leading risk factor of strokes.

Heals the Throat and Vocal Cords
The natural fruit acid in fresh fruit can cause a burning sensation if you have a sore throat. Korean Singo Pears are less-acidic and contain vitamins and minerals that helps your body fight infections by supporting the immune system.

How to enjoy Pears:
Try these deliciously simple ways to enjoy them.
• poaching, preserving, chutneys, salsa, dips
• sweet salads, sweet soups, substitute apples with pears for a low-fat yummy cobbler
• snacking: fresh, with or without the skin, and either straight from the fruit bowl or chilled from the fridge
• grilled with cheese for a tasty sandwich or add a dash of cinnamon for pear toast
• add to your oatmeal for an alternate breakfast dish or top any cereal with pear chunks
• add other Go Fruits’ fruit for a super delightful healthy fruit salad
• add to desserts, salads, coleslaw, chicken, fish and meat dishes, stir fries, casseroles, frittatas
• smoothies, juice, punch
• pancakes, waffles, muffins, pear and apple sauce

Nutritional Value:

• Cholesterol-Free
• Fat-Free
• Good Source of Fiber
• Sodium-Free

Health Benefits

Apples are a convenient package of fiber, vitamins, minerals, and flavonoids (beneficial plant compounds) that provide a range of valuable health benefits.

Promotes Heart Health

Fruits and vegetables are the mainstays of a heart-healthy eating plan. Naturally low in sodium and high in potassium, plant foods prevent dangerous elevations in blood pressure. Whole apples are a good source of fiber, which is known to lower cholesterol levels. In addition, apples provide numerous anti-inflammatory compounds that reduce the overall risk of heart disease.

Regulates Blood Sugar

The fiber in apples slows down digestion, preventing a rapid rise in blood sugar levels after eating. General recommendations are to aim for 14 grams of fiber for every 1,000 calories consumed. That means an average 2,000 calorie meal plan should include at least 28 grams of fiber for optimal health.

Eating whole apples with the skin provides the most fiber (apple juice doesn't contain any fiber). A medium apple has 4.4 grams of fiber, so eating an apple or two can help you work towards your daily total.

May Aid Cancer Prevention

Apples contain a powerful natural antioxidant, called quercetin. While quercetin effectively kills abnormal cells, it appears to leave healthy cells alone. Quercetin interrupts various phases of the cell cycle, inducing apoptosis (programmed cell death) in several types of tumors.

Prostate cancer, breast cancer, and lung cancer all show promising benefits from quercetin. Consuming a diet rich in fruits and vegetables provides quercetin, along with other potent antioxidants for cancer prevention.

Reduces Asthma Symptoms

The quercetin in apples is also beneficial for people with asthma. Studies show that quercetin suppresses inflammation and effectively reduces the severity of food allergies and respiratory issues. Including apples as part of a comprehensive treatment plan for asthma can help keep symptoms at bay.

Supports Weight Loss

Apples are a satisfying and nutritious snack that can help reduce cravings and manage appetite. Consuming a medium-sized apple 15 minutes prior to eating a meal has been shown to lower calorie intake by 15%.

Choosing a fresh apple over processed snack foods is a great way to boost vitamin intake and reap the filling effects of soluble fiber. The high water content in apples also means you can have a large portion without overdoing it on calories.

Oval shape, smooth hairless skin with a golden yellow flesh, has a fuzzy, tangy-sweet and juicy taste. Thinner skin compared to green kiwifruit.      

Nutritional Value:
• 3x more Vitamin C than oranges
• Vitamins K and E
• Cholesterol-free
• Fat-free
• Sodium-free
• Gluten-free
• More potassium than bananas
• Folate
• Good source of fibre

Health Benefits:
Naturally rich in fibre, has a good source of potassium and a natural source of folate, means you’re getting excellent nutrition.

Aids in Preventing Iron-Deficiency Anaemia
Kiwifruit by itself is not a major source of iron, however, it's one of the best natural sources of vitamin C. Vitamin C significantly increases the absorption of iron effectively assisting in preventing iron deficiencies. In a study comparing the intake of an iron-fortified breakfast cereal paired with two kiwifruit versus a banana, the kiwifruit group showed an increase in serum ferritin levels.

Shortens Colds
A study of healthy older adults found that eating kiwifruit can help shorten the duration and intensity of upper respiratory infections due the high Vitamin C content boosting the immune system which lessons the likelihood of catching colds. Participants who ate four gold kiwifruit a day reported less severe congestion and sore throat pain associated with respiratory infections. The kiwifruit eating group also noted that symptoms resolved faster than in the control group.

It is also thought that the high amount of Vitamin C and antioxidants found in kiwifruit can actually help treat asthma sufferers. A study, from research in 2000, found there was a beneficial effect on the lung functions among those who regularly consumed kiwifruit.

Supports Heart Health
Kiwifruit are naturally sodium-free and a good source of potassium. This is a winning combination of electrolytes for blood pressure reduction. The folate in kiwifruit is associated with a lower risk of strokes. Additionally, kiwifruit fibre content keeps cholesterol levels down. Including kiwifruit in your meal plan, especially substituting for salty/processed snacks, it is a great way to protect and improve your cardiovascular system.

Improves Digestive Health
Eating kiwifruit on their own, or with meals, supports healthy digestion in multiple ways. Kiwifruit are a good source of soluble and insoluble fibre, two essential nutrients for bowel regularity. Dietary fibre decreases the transit time of waste, increases the bulk of stools, and supports healthy gut bacteria which aids digestion. Kiwifruit also contain the enzyme, actinidin. Actinidin enhances protein digestion in the stomach and small intestines. For individuals with irritable bowel syndrome, kiwifruit are certified as a low FODMAP food, meaning they are low in fruit sugars which may trigger symptoms.

Defends Against Injuries
The most prevalent micronutrients in kiwifruit are vitamins C and K, which both play crucial roles in wound healing. Vitamin C is a precursor to collagen, the structural component in skin and a strong antioxidant that aids in the body's natural repair mechanisms. To avoid excessive bleeding, vitamin K promotes timely blood clotting. Vitamin K is also associated with bone strength and fracture prevention.

Potential Risks
Eating kiwi fruit is regarded as safe for most people. The main exception is for those who are allergic to them. Signs of a kiwifruit allergy include, an itchy throat, a swollen tongue, trouble swallowing, vomiting and hives. Your risk for an allergy to kiwifruit increases if you’re also allergic to hazelnuts, avocados, latex, wheat, figs or poppy seeds.
If you have an allergic reaction to eating kiwifruit call for immediate medical attention.

How to enjoy Kiwifruit:
Kiwifruit are quite versatile, enjoy them with or without the skin. The skin is full of healthy nutrients and can be eaten, however, it is certainly an acquired taste.
Some ideas to enjoy your kiwifruit are: eating them fresh, adding to your salad, combining with other gofruits to enjoy a delicious and healthy fruit salad, blending in a smoothie or juicing, in tasty sorbets, cooking to enjoy them in tarts or chutney.

Oval shape, smooth hairless skin with a green flesh, has a fuzzy, tangy-sweet and juicy taste. Slight thicker skin compared to gold kiwifruit.      

Nutritional Value:
• Vitamins K and E
• Cholesterol-free
• Fat-free
• Sodium-free
• Gluten-free
• More potassium than bananas
• Folate
• Good source of fibre

Health Benefits:
Naturally rich in fibre, has a good source of potassium and a natural source of folate, means you’re getting excellent nutrition.

Aids in Preventing Iron-Deficiency Anaemia
Kiwifruit by itself is not a major source of iron, however, it's one of the best natural sources of vitamin C. Vitamin C significantly increases the absorption of iron effectively assisting in preventing iron deficiencies. In a study comparing the intake of an iron-fortified breakfast cereal paired with two kiwifruit versus a banana, the kiwifruit group showed an increase in serum ferritin levels.

Shortens Colds
A study of healthy older adults found that eating kiwifruit can help shorten the duration and intensity of upper respiratory infections due the high Vitamin C content boosting the immune system which lessons the likelihood of catching colds. The kiwifruit eating group also noted that symptoms resolved faster than in the control group.

It is also thought that the high amount of Vitamin C and antioxidants found in kiwifruit can actually help treat asthma sufferers. A study, from research in 2000, found there was a beneficial effect on the lung functions among those who regularly consumed kiwifruit.

Supports Heart Health
Kiwifruit are naturally sodium-free and a good source of potassium. This is a winning combination of electrolytes for blood pressure reduction. The folate in kiwifruit is associated with a lower risk of strokes. Additionally, kiwifruit fibre content keeps cholesterol levels down. Including kiwifruit in your meal plan, especially substituting for salty/processed snacks, it is a great way to protect and improve your cardiovascular system.

Improves Digestive Health
Eating kiwifruit on their own, or with meals, supports healthy digestion in multiple ways. Kiwifruit are a good source of soluble and insoluble fibre, two essential nutrients for bowel regularity. Dietary fibre decreases the transit time of waste, increases the bulk of stools, and supports healthy gut bacteria which aids digestion. Kiwifruit also contain the enzyme, actinidin. Actinidin enhances protein digestion in the stomach and small intestines. For individuals with irritable bowel syndrome, kiwifruit are certified as a low FODMAP food, meaning they are low in fruit sugars which may trigger symptoms.

Defends Against Injuries
The most prevalent micronutrients in kiwifruit are vitamins C and K, which both play crucial roles in wound healing. Vitamin C is a precursor to collagen, the structural component in skin and a strong antioxidant that aids in the body's natural repair mechanisms. To avoid excessive bleeding, vitamin K promotes timely blood clotting. Vitamin K is also associated with bone strength and fracture prevention.

Potential Risks
Eating kiwi fruit is regarded as safe for most people. The main exception is for those who are allergic to them. Signs of a kiwifruit allergy include, an itchy throat, a swollen tongue, trouble swallowing, vomiting and hives. Your risk for an allergy to kiwifruit increases if you’re also allergic to hazelnuts, avocados, latex, wheat, figs or poppy seeds. 
If you have an allergic reaction to eating kiwifruit call for immediate medical attention.

How to enjoy Kiwifruit:
Kiwifruit are quite versatile, enjoy them with or without the skin. The skin is full of healthy nutrients and can be eaten, however, it is certainly an acquired taste.
Some ideas to enjoy your kiwifruit are: eating them fresh, adding to your salad, combining with other gofruits to enjoy a delicious and healthy fruit salad, blending in a smoothie or juicing, in tasty sorbets, cooking to enjoy them in tarts or chutney.

The juicy ruby-red seeds in pomegranate are rich in vitamins C, K, and dietary fiber. Consuming the fruit or its juice helps to reduce cholesterol levels, prevent heart disease, and reverse atherosclerosis.

Nutritional Value:
• Vitamin C
• Vitamin K
• Dietary Fiber
• Anti-Oxidant

Health Benefits:
Anti-inflammatory and Pain Relief
The bio-available compounds from pomegranate have reduce inflammation by inhibiting inflammatory cytokine activity. Pomegranate has beneficial effect on osteoarthritis by repairing the damaged cartilage.

Helps Reduce Blood Pressure and Protects the Heart
Pomegranate is considered as a heart-healthy fruit. Study shows that drinking pomegranate juice daily may help lower systolic blood pressure, improves blood flow and keeps the arteries from becoming stiff and thick. 

Improves Memory
The antioxidants in the juice and their high concentration are believed to stall the progress of Alzheimer disease and protect memory.

Enhance Exercise Performance
Pomegranate contain nitrates which are shown to improve exercise performance. The juice may help reduce soreness and improve strength recovery. It also decreases oxidative damage caused by exercise.

Cardiovascular Benefits
High in vitamin C, a good source of fiber and low in calories, pomegranate juice contains antioxidants that will help to protect your blood lipids form oxidation. Pomegranates juice may also help to prevent prostate cancer and helps to prevent plaque buildup in your arteries. 

Improves Digestion
Pomegranate juice can reduce inflammation in the gut and improve digestion.

Forella pears are a petite, bell-shaped pear with yellow skin that is dotted with crimson red freckles. Ripe Forella pears are crisp and firm yet juicy, with sweet, tangy flavors and a hint of cinnamon.

Nutritional Value:

• Vitamin C
• Potassium
• Calcium
  
• Fibre

Health Benefits:
Pears fruit is packed with health benefiting nutrients such as dietary fiber, anti-oxidants, minerals, and vitamins, which are necessary for optimum health.

Providing fiber
Pears contain a soluble fiber called pectin, which nourishes gut bacteria and improves gut health.
Sufficient fiber intake promotes healthy bowel function and can increase feelings of fullness after a meal. It may also lower a person’s risk of heart disease and reduce their total cholesterol levels.

Encouraging detoxification
Regular, adequate bowel movements are crucial for the daily excretion of toxins in the bile and stool. Pears have high water content. This helps keep stools soft and flushes the digestive system of toxins.

Fighting free radicals
Pears contain high levels of antioxidants, including vitamin C, vitamin K, and copper. These chemicals counter the effects of free radicals, protecting cells from the damage they can cause.
Free radicals develop when the body converts food to energy and can contribute to cancer growth.

Health Facts of Apples – Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. This article provides a nutritional profile of the fruit and its possible health benefits.

Shelf Life – Generally, peaches will last for 3-4 days on the counter, slightly longer in the fridge and can be frozen for an extended time. The shelf life of peaches depends when the peaches were picked and how they are stored

Health Facts of Peaches – Peaches have many health benefits which are related to the nutrients within the peach, such as, the dietary fibre, low carbohydrate, abundant vitamins, including vitamin C, vitamin A, vitamin E, and niacin, as well as minerals, such as, potassium, cooper, manganese, and phosphorous. Peaches may aid digestion, improve heart health, protect your skin, prevent certain type of cancers and reduces allergy symptoms

Famous country producer  – Australia, China, Spain, Italy and US.

Oranges have a tough shiny orange skin with flesh that is divided into segments. 
A rich and sweet, orange taste with a hint of fresh raspberry.      

Nutritional Value:
• Cholesterol-free
• Fat-free
• 16% daily fibre needs
• More than a day’s worth of Vitamin C

Health Benefits:
Promotes Heart Health
Oranges are rich in fibre and a good source of potassium, both of which can support heart health and provide 16% of your daily requirements with just one medium-sized orange. 
In addition to keeping your bowels regular, dietary fibre brings multiple benefits:
• help maintain a healthy weight
• lowers your risk of heart disease, stroke, diabetes and certain types of cancer
• they also contain phytonutrients that may aid in lowering the risk of cardiovascular disease

Offers Antioxidant Properties
The vitamin C in oranges is a powerful antioxidant and important in the production of the proteins necessary for maintaining skin health and keeping the skin youthful looking.
Vitamin C contributes to collagen production. Collagen supports the skin and protects the cells from damage, promotes wound healing, improves skin strength and cell repair.

Aids in Maintaining Good Blood Pressure
Oranges contain no sodium and are an excellent source of vitamin C and potassium. Maintaining a low sodium intake is essential to lowering blood pressure. However, increasing potassium is just as important for reducing a person’s risk of high blood pressure as it can support the relaxation and opening of blood vessels, resulting in lowering the risk of having a stroke.

Lowers the Risk of Cataracts
Oranges contain thiamine, one of the Vitamin B groups, of about 8% of the daily value for adult women and 6% for adult men. Some studies suggest that people with the highest intake of thiamine are at a reduced risk of developing cataracts.

Helps in Preventing Birth Defects
Folate is another B vitamin found in oranges. Known as folic acid in its synthetic form, folate is important in foetal development. Adequate intake can prevent neural tube defects, so women who are pregnant or trying to conceive need to include lots of folate in their diet.

How you can enjoy oranges:
Oranges are the fruit that can be added to so many amazing recipes, try the below and enjoy the flavours:
• fresh, straight from the fruit bowl or chilled from the fridge
• chilled fresh juice or orange lemonade
• added to your salad or accompanied by other gofruits in a healthy fruit salad
• as a topping for fish or chicken
• in cakes, tarts, marmalade, fruit kebabs, Asian cooking, yogurt
• with your breakfast cereal

Rich, caramel taste with soft chewy texture, the Medjool Dates are excellent source of energy that are naturally rich in carbohydrates but low in fat.

Nutritional Value:
• Fiber
• Iron
• Potassium
• Vitamin B6
• Copper
• Magnesium
• Calcium

Health Benefits:
May protect your heart
The fiber and antioxidants in Medjool dates may help protect your heart.
Fiber can help lower your LDL (bad) cholesterol and keep your arteries clean, reducing your risk of heart disease. 
Medjool dates are also a rich source of antioxidants, which help fight damage caused by unstable molecules called free radicals.

Supports healthy digestion
Fiber is essential to promoting healthy digestion and bowel regularity. In fact, sufficient fiber in your daily diet helps form stool and prevent constipation.

High in antioxidants
Medjool dates boast several antioxidants, which can protect your cells from oxidative damage that can lead to diseases like cancer, heart disease, and brain ailments.
Those in Medjool dates include flavonoids, carotenoids, and phenolic acids, which have been studied for their anti-inflammatory, anticancer, and brain-protective properties.

Rich, caramel taste with soft chewy texture, the Medjool Dates are excellent source of energy that are low in fat and makes a healthy way to satisfy a sweet tooth. These dates are huge and ideal for snacking.

Nutritional Value:
• Fiber
• Iron
• Potassium
• Vitamin B6
• Copper
• Magnesium
• Calcium

Health Benefits:
May protect your heart
The fiber and antioxidants in Medjool dates may help protect your heart.
Fiber can help lower your LDL (bad) cholesterol and keep your arteries clean, reducing your risk of heart disease. 
Medjool dates are also a rich source of antioxidants, which help fight damage caused by unstable molecules called free radicals.

Supports healthy digestion
Fiber is essential to promoting healthy digestion and bowel regularity. In fact, sufficient fiber in your daily diet helps form stool and prevent constipation.

High in antioxidants
Medjool dates boast several antioxidants, which can protect your cells from oxidative damage that can lead to diseases like cancer, heart disease, and brain ailments.
Those in Medjool dates include flavonoids, carotenoids, and phenolic acids, which have been studied for their anti-inflammatory, anticancer, and brain-protective properties.

Shelf Life – To keep your cherries fresh, you should refrigerate them. You just need to put the cherries in a resealable plastic bag, and then place the bag in the refrigerator. They will stay fresh for 3–5 days, or even up to two weeks. If you keep cherries at room temperature, then you should be prepared to eat them immediately.

Health Facts of Cherries – A serving of sweet cherries (5 ounces, 1 cup or about 21 cherries) provides 90 calories and 3 grams fiber, and is a good source of potassium and vitamin C. Cherries are also a great source of anthocyanins, bioactive compounds that provide antioxidant, anti-inflammatory, anti-cancer, cardiovascular and other benefits.

Famous country producer  – Australia, New Zealand, US, Canada and Argentina

Oranges have a tough shiny orange skin with flesh that is divided into segments.
A rich and sweet, orange taste with a hint of fresh raspberry.      

Nutritional Value:
• Cholesterol-free
• Fat-free
• 16% daily fibre needs
• More than a day’s worth of Vitamin C

Health Benefits:
Promotes Heart Health
Oranges are rich in fibre and a good source of potassium, both of which can support heart health and provide 16% of your daily requirements with just one medium-sized orange.
In addition to keeping your bowels regular, dietary fibre brings multiple benefits:
• help maintain a healthy weight
• lowers your risk of heart disease, stroke, diabetes and certain types of cancer
• they also contain phytonutrients that may aid in lowering the risk of cardiovascular disease

Offers Antioxidant Properties
The vitamin C in oranges is a powerful antioxidant and important in the production of the proteins necessary for maintaining skin health and keeping the skin youthful looking.
Vitamin C contributes to collagen production. Collagen supports the skin and protects the cells from damage, promotes wound healing, improves skin strength and cell repair.

Aids in Maintaining Good Blood Pressure
Oranges contain no sodium and are an excellent source of vitamin C and potassium. Maintaining a low sodium intake is essential to lowering blood pressure. However, increasing potassium is just as important for reducing a person’s risk of high blood pressure as it can support the relaxation and opening of blood vessels, resulting in lowering the risk of having a stroke.

Lowers the Risk of Cataracts
Oranges contain thiamine, one of the Vitamin B groups, of about 8% of the daily value for adult women and 6% for adult men. Some studies suggest that people with the highest intake of thiamine are at a reduced risk of developing cataracts.

Helps in Preventing Birth Defects
Folate is another B vitamin found in oranges. Known as folic acid in its synthetic form, folate is important in foetal development. Adequate intake can prevent neural tube defects, so women who are pregnant or trying to conceive need to include lots of folate in their diet.

How you can enjoy oranges:
Oranges are the fruit that can be added to so many amazing recipes, try the below and enjoy the flavours:
• fresh, straight from the fruit bowl or chilled from the fridge
• chilled fresh juice or orange lemonade
• added to your salad or accompanied by other gofruits in a healthy fruit salad
• as a topping for fish or chicken
• in cakes, tarts, marmalade, fruit kebabs, Asian cooking, yogurt
• with your breakfast cereal

Nutty flavour taste, similar to roasted chestnuts but drier, firmer and really filling. Tastes sweeter compared to regular sweet potatoes. They are a yellow-flesh root vegetable.     

Nutritional Value:
• Cholesterol-free
• Low-sodium
• Good source of fibre
• Fat-free
• Gluten-free
• Vitamin A
• Potassium

Health Benefits:
May aid in Cancer Prevention
Sweet potatoes are rich in fibre, vitamins and minerals. They’re high in antioxidants which can protect your body from free radicals that may cause damage and chronic diseases.

While more research is needed on the full benefits of sweet potatoes for the prevention of cancer, for most people there are minimal risks therefore, they are more often eaten as a preventative health measure.

Reduces the Severity of Measles
Sweet potatoes are exceptionally high in various forms of vitamin A. Eating one sweet potato exceeds the daily requirements of vitamin A by 150%. Although not a substitute for vaccinations, vitamin A plays an important role in shortening the duration of measles for children in developing countries. Aside from measles, getting enough vitamin A supports the immune system overall, and sweet potatoes are an excellent source.

Protects Vision
Another form of vitamin A that's abundant in sweet potatoes is beta carotene, which is essential for eye health. A cup of sweet potatoes provides 11.3 milligrams of beta carotene. Supplementation of 15 milligrams of beta carotene is proven to protect against age-related mascular degeneration, especially when combined with vitamin C, zinc, and copper (also naturally found in sweet potatoes).

Supports Cardiovascular Health
The anthocyanins in sweet potatoes are associated with anti-inflammatory effects, reducing the risk of heart disease. Certain pro-inflammatory cytokines appear to be suppressed in response to the extract of a purple sweet potato. Additionally, the fibre in any vegetable is known to reduce cholesterol, while the high potassium levels of sweet potatoes keep blood pressure down.

Aids in the Management of Diabetes
The American Diabetes Association considers sweet potatoes to be a low GI food and therefore recommends including them in a healthy eating plan for diabetes management. Sweet potatoes are a good way to balance the intake of higher GI foods, like pineapples or pasta. Replacing regular potatoes with sweet potatoes will boost nutrient intake of your meal with potassium, vitamin A, vitamin C and fibre.

How to enjoy Sweet Potatoes:
Sweet potatoes are one of the most versatile vegetables you can find.
There are many different ways to enjoy sweet potatoes, below are just a few:
• roasted - scrumptious crispy and healthy chips
• soups, chowder, pies, pureed
• mashed, baked, grilled, steamed
• desserts: pureed for bases in pies, cakes or brownies
• salads, side dishes, wraps, sandwiches, pancakes, potato salad
• pizza’s, stir fries