KIWI FRUIT
Kiwi fruit’s immunity-enhancing abilities lie mainly in its super-dose of vitamin C. Just one fruit contains around 120 per cent of an adult’s daily recommended intake, and unlike many other fruits, the nutrients remain intact long after harvesting, 90 per cent of its vitamin C content still present after 6 months’ storage. Kiwi fruit is also a good source of fibre, which we need for efficient digestive system and a healthy heart.

PINEAPPLE
Pineapple contains bromelain – a protein-digesting enzyme that aids the digestive system and inhibits the action of a number of inflammatory agents, thereby easing inflammatory conditions, such as sinusitis, rheumatoid arthritis and gout, and speeding recovery from injuries and surgery. Pineapple is also an excellent source of manganese – an essential co-factor in a number of enzymes important for antioxidant defenses and energy production. In addition, pineapple is rich in vitamin C, which supports the immune system and defends against free radicals.

PAPAYA
Papaya (Paw-paw) is excellent source of vitamin C and beta-carotene. As well as supporting the immune system, these antioxidants prevent the build-up of plague on blood vessel walls, protecting against cardiovascular disease. Papaya is also rich in fibre, which lowers cholesterol levels and helps to prevent colon cancer by binding with cancer-causing toxins. In addition, it contains a protein-digesting enzyme called papain, which aids digestion and reduce inflammation.
APRICOT
High in fibre, apricots encourage detoxification, speeding up the body’s elimination of waste matter. They are rich in beta-carotene, which is needed to form cancer-protective vitamin A, and they contain vitamin B5, which is crucial for the production of antibodies. They are also a good source of vitamin C essential for all immune functions. In addition, dried apricots are excellent providers of resistance-boosting iron.

GUAVA
Guava gets its deep orange colour from beta-carotene, which the body turns into vitamin A. Important for keeping viruses at bay and helping to prevent cancer, vitamin A is a powerful antioxidant that works with vitamin C to mop up damaging free radicals and keep the body’s organs healthy. Guava is rich in fibre and has detoxifying properties. In addition it can help to calm autoimmune disorders, such as rheumatoid arthritis.

PASSION FRUIT
Passion fruit is a good source of vitamin C, which fights viruses and bacteria. It also contains carotenoids, which the body transforms into antioxidant vitamin A, an important cancer-fighter, while its B-vitamins help keep the muscles and nervous system healthy and maintain steady energy levels. In addition, passion fruit contains fibre, which is important for a healthy digestive system and heart.

BANANA
Bananas contain high levels of B-vitamins, which the body needs to produce energy. These include vitamin B5, which aids the formation of the immune system’s killer cells, and B6, which improves the body’s ability to clear away waste material.
Bananas are also a good source of immunity-enhancing vitamin C, and contain manganese, which works with this vitamin to produce the virus-fighting substance interferon.  In addition, they are dense in fibre, and potassium, which regulates body fluids and nerve function.

GRAPES
Grapes are rich in antioxidant anthocyanins, which help to strengthen capillaries, so they are an excellent food for helping to improve circulation and heart health. Their high antioxidant content means that they are helpful  for mopping up harmful free radicals, making them powerful detoxifiers of the skin, liver, kidneys and bowels. Grapes can help to stabilize immune response by moderating allergic reactions. They also contain cancer-preventing ellagic acid.

APPLE
Apples have a cleansing effect on the body, largely because they contain a form of fibre called pectin, which binds with cholesterol, toxins and heavy metals, speeding their excretion. The flavonoid quercetin found in apples is anti-inflammatory and can help to ease allergic reactions and inflammatory conditions such as arthritis, while their malic acid content helps the body to use energy efficiently. Studies have found that eating apples can also improve lung function.

MANGO
Mango is an excellent source of beta-carotene, the precursor to anti-vitamin A. It also contains high levels of vitamin C, which is crucial for good overall immune function. This increasingly popular exotic fruit is one of the few fruit sources of vitamin E, an important antioxidant which helps to fight damaging free radicals in the body, as well as boosting the action of disease-battling antibodies.

ORANGE
Oranges are one of the top sources of vitamin C, which is crucial for strong immunity, helping to fight viruses, produce disease-fighting cells, and battle bacteria. They also contain beta-sitosterol, a plant sterol that has been shown to help prevent tumour formation and to lower blood cholesterol. In addition, oranges also contain vitamin B5, which helps to stimulate immune response, and are high in the fibre needed for a healthy heart and digestive system.

STRAWBERRY
Packed with vitamin C, an average serving of strawberries gives twice the recommended daily adult intake of this immunity-boosting vitamin. The berries are also rich in fibre for a healthy heart and digestive system. Strawberries contain ellagic acid, a phytochemical shown to help fight cancer and destroy some of the toxins in cigarettes smoke and polluted air. Their B-vitamin content makes them useful for supporting the nervous system and fighting stress-related conditions, as well as building resistance to disease.

Thereby, the whale commanders are enabled to recognise each other upon the ocean, even at considerable distances and with no small facility.
— Gordon Slanquit, Personal Trainer Association