“An apple a day keeps the doctor away” could be one of the best pieces of advice! Apples are very low in calories and, when eaten raw, they contain virtually no sodium. They are high in fibre (pectin and cellulose) and Vitamin A and Potassium.
Raw apples are a great help in combating intestinal disorders for they provide “natural” bulk and aid the natural digestive juices in pepping up the entire body system.


Nutritionally, avocados are the most energy dense and nutrient rich fruit per calorie.

Each calorie is packed with the goodness of:

  • Folate - eaten uncooked, avocados retain the benefits of folate
  • Antioxidant vitamins A, B6 and C
  • Monounsaturated fatty acids (the good fat which helps lower blood cholesterol)
  • Potassium - avocados contain around 50% more potassium per 100 grams than bananas
  • Protein - avocados lead all fruits in their protein content
  • Avocados are low in salt, yet high in fibre, and contain no cholesterol
  • Their nutritional qualities and smooth consistency make avocados one of the first fruits a baby can enjoy. For babies and growing children, they are an excellent food source.
  • Avocados are good for the body inside and out. Containing vitamins E, B1 and B2 they heal, repair and restore the skin.

Compare avocados with butter and see why they earn the reputation as nature's butter.

You can have more than three times as much avocado as butter, and still have fewer calories! The same goes for margarine or mayonnaise. So for a delicious healthy spread that tastes awesome, opt for avocado in rolls, sandwiches and on toast.


(3 Slices/30 gm)
Energy (Calories) 72 222
Total fat (g) 7.68 24.5
Saturated fat (g) 1.238 15.6
Monounsaturated fat (g) 4.83 6.2
Dietary fibre (NZ) (g) 0.6 0

* As the table show, avocados contain a high proportion of
monosaturated fat (the good fat shown to be beneficial in
lowering blood cholesterol levels) and are naturally low in
saturated fat. Like all fruit, avocados have no cholesterol.


Nature’s antioxidant powerhouse contain higher antioxidant levels than just about every other fruit and vegetable. Antioxidants prevent cell damage that occurs from everyday wear and tear. It is believed a diet high in antioxidants helps avoid such health problems as cancers and heart disease. It also promotes good eyesight, urinary tract health and brain function. Often referred to as 'brain berries', several leading scientists suggest eating half a cup of blueberries a day to protect and promote brain function.

  • Blueberries contain Vitamins C, A and E, and are a particularly rich source of antioxidants called anthocyanins. Studies suggest anthocyanins discourage blood clots from forming, warding off heart attacks.
  • Blueberries provide Vitamin C, which is important for immune function, healing and collagen formation within the body. Vitamin C also improves iron absorption.
  • Blueberries contain large amounts of phytochemicals such as polyphenols that trigger antioxidant activity that may help to prevent cancer and cardiovascular disease.
  • Blueberries provide Vitamin E, a fat soluble vitamin that acts as an antioxidant and protects cells from damage, and plays a role in immune function.
  • Blueberries have been shown to improve night vision and prevent tired eyes. They also appear to improve night vision and to slow macular degeneration by strengthening tiny blood vessels in the back of the eye.
  • Blueberry can help lower LDL cholesterol, a cause of stroke and cardiovascular heart disease.
  • Blueberries contain fiber, which can help relieve diarrhea, constipation, and digestive problems


KiwiBerry is a member of the kiwifruit family and is grown in New Zealand, the home of the world’s finest Green and Gold Kiwifruit.

High in vitamin C, KiwiBerry are an excellent source of vitamin A, calcium, magnesium and iron.

KiwiBerry is a naturally small berry (5-20g) with smooth edible skin. Ripen them at room temperature and then store in the refrigerator. They are best eaten when they have darkened and the fruit starts to feel soft – they can be eaten before this stage but may be a bit tart.


A survey undertaken by the Department of Food Science and Nutrition at Rutgers University, New Jersey, USA, established that gram for gram, Kiwifruit has more nutrients than any other popular fruit.

Kiwifruit has more Vitamin C than an orange and is rich in antioxidants, dietary fibre and minerals, particularly potassium, magnesium and folate.

Studies have shown kiwifruit to be the most nutrient dense fruit followed by paw paw, orange, mandarin and strawberries. Leading nutritionists advise that Kiwifruit can significantly enhance a well-balanced, nutritious diet.
Nutritional Information

  • Healthy babies
    Kiwifruit is high in folate; an essential nutrient for women planning pregnancy and during pregnancy. Sufficient dietary folate is known to prevent birth defects such as spina bifida.
  • Healthy lungs
    The high vitamin C in Kiwifruit may reduce wheezing symptoms in children, especially among already susceptible individuals.
  • Healthy weight
    Kiwifruit is a low kilo joule, nutritious snack. The low Glycemic Index (GI) of kiwifruit helps control a healthy weight by increasing satiety and providing sustained energy
  • Anaemia prevention
    The high vitamin C content helps with iron absorption, which in turn can prevent anaemia.
  • Improved blood flow
    The amino acid arginine is found in kiwifruit.  Arginine acts as a vasodilator (relaxes the smooth muscle in blood vessels, which causes the vessels to dilate) to help blood flow and can be used in treatment of impotence for healthy sex life.
  • General well-being
    Kiwifruit is also high in potassium.  Potassium aids fluid balance, muscle contraction and nerve transmission. Deficiencies in potassium are linked with fatigue, irregular heartbeat, muscle cramps and mental confusion.
  • Cancer protection
    The antioxidants in kiwifruit act like internal bodyguards to protect cells from free-radical damage. This keeps cells healthy for longer and counteracts damage from our hectic lifestyles.
  • Healthy heart
    The soluble fibre (pectin) in kiwifruit can help in the management of healthy cholesterol levels. The folate can help lower homocysteine levels and may reduce the risk of heart disease. Vitamins C and E act as antioxidants to protect body cells and may reduce the risk of heart disease.
  • Boost immunity
    Vitamins C and E help boost the body’s defense system and immunity. A strong immunity helps you ward of the winter nasties (colds, flu). Vitamin C plays a role in fighting infection, collagen synthesis and wound healing
  • Digestion
    The fibre in kiwifruit helps maintain regularity and promotes laxation in the elderly