OCTOBER FRUITS AVAILABLE WITH NUTRITIONAL VALUES AND NUTRIENTS

OCTOBER FRUITS AVAILABLE WITH NUTRITIONAL VALUES AND NUTRIENTS

Why eat local fruits? Here are a few nutritional benefits

Freshness – this means your fruits retain more of their nutrients. They will be more tasty, crisp and delicious.

Fruits that have been shipped from abroad or long distances lose a valuable part of the Vitamins A, B, C and E after been picked. Hence the longer the fruit takes to get to your table the less nutritious they become.

Another positive for buying local fruits is the fruit remains on the tree until it is fully ripened therefore absorbing more of the valuable nutrients from the tree.  The best foods are those that have optimal nutritional value.

Local organic farms do not use chemicals, growth hormones, pesticides and other poisons to insure their crop gets to market. The farmer is concerned with bringing quality, delicious nutritious fruits to its consumers.

APPLES – available through to October 31, 2014

NUTRITION FACTS RAW WITH SKIN Serving Size 1 cup, chopped or quartered 125g

                  High in fiber 3grams or 12%

                  Sugars 13grams

                  Carbohydrates 17 grams or 6%

  Calories 65

  Vitamin C 10%

*Apple obtains its calories from sugar.

PEARS –available through to October 31, 2014

NUTRITION FACTS RAW WITH SKIN Serving Size 1 small 148g

High in fiber 5 grams or 18%

Sugars 15 grams

Calories 86

Carbohydrate 23 grams or 8%

Vitamin C 10%

*The calories in Pears are from sugar.

GRAPES – available through October 31, 2014

NUTRITION FACTS RAW WITH SKIN Serving Size 1 cup or 92g

                Sugars 15g

                Carbohydrate 16g or 5%

                Vitamin A 2%

Vitamin C 6%

Fiber 1g or 3%

Calcium 1%

Iron 1%

RASPBERRIES – available through October 31, 2014

NUTRITIONAL FACTS RAW Serving size 1 cup or 123g

Vitamin C 54%

Calcium 3%

Iron 5%

Calories 64

Carbohydrate 15g or 5%

Fiber 8g or 32%

Sugar 5g

Protein 1g

*This delicious little fruit is a good source of Vitamin K, Magnesium and Manganese. However most of the calories come from sugar.

WATERMELON – available through October 31, 2014

NUTRITION FACTS RAW Serving size 1 cup or 154g

Vitamin C 21%

Vitamin A 18%

Iron 2%

Calcium 1%

Carbohydrate 12g or 4%

Sugar 10g

Fiber 1g or 2%

Calories 46

*Watermelon is also a good source of Potassium. However the calories are all from sugar. 

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