March 5, 2015

Spring has finally come and there are beautiful fruit and vegetables at every turn. If that isn't enough to convince you here's a look at what vitamins and minerals are in what fruit, their health benefits and how much you should be eating.

 Oranges from the market

Oranges from the market

Vitamin C

The benefits:
There are many different health benefits of vitamin C. It not only aids in protecting cells but also helps in keeping them healthy and in healing your wounds; this is just to name a few!

Find your vitamin C here...

  • Oranges 
  • Strawberries 
  • Blackcurrants 
  • Red and green peppers
  • Broccoli
  • Brussels sprouts (yes that's right?! 'brussels' sprouts with an s?)
  • Potatoes 

Recommended daily amount:
Adults: 40mg 

 Kiwis and pomegranates.

Kiwis and pomegranates.

Vitamin K

The benefits:
Vitamin K is essential for blood clotting meaning it helps wounds heal correctly. There is also evidence that it supports maintaining healthy bones.

Get your source of vitamin K...

  • Grapefruit
  • Avocado 
  • Kiwifruit
  • Kale
  • Spinach
  • Broccoli
  • Brussels Sprouts 
  • Kale
  • Cauliflower 

Recommended daily amount:
Adults: 0.001mg for each kilogram of your body weight 

 Plum time!

Plum time!


The benefits:
It helps your heart muscles and of fluids in your body to function correctly. 

Find potassium in these fruit and veg...

  • Avocados
  • Bananas
  • Apricots
  • Plums 
  • Sweet potato
  • Dates
  • Papaya

Recommended daily amount:
Adults: 3,500mg

Vitamin A

The benefits:
Vitamin A helps your immune system fight infections. It also helps vision in dim light and keeps the skin healthy.

Great vitamin A sources...

  • Carrots
  • Sweet Potatoes
  • Mangos 
  • Kale
  • Spinach 
  • Tomatoes 

Recommended daily amount:
Men: 0.7mg 
Women: 0.6mg 

 Variety of vegetables...try and use your local market and support small businesses.

Variety of vegetables...try and use your local market and support small businesses.

Whatever shape or form the fruit takes they are all good for you. So don't forget to hit your local market this Spring! 

When you're out doing your shopping make sure you take some tasty photos of your fruit & veg purchases and tell us what you plan to do with them. Tag us #lickalix and @lickalixltd on Instagram, and also @lickalix on Twitter. Also leave your comments below about the great ways you can add more fruit & veg into your diet to give people some ideas about how to eat healthier.

Brought to you by the guys & gals at LICKALIX who make natural, healthy, handmade ice lollies using real fruit. Keep posted for more blogs about ideas for great days out for families, recipes, fruit and veg, food and drink, nutrition, frozen treats, ice lolly recipes and of course all things about gourmet ice lollies / artisan ice lollies!

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