Rich source of antioxidants and vitamins

Boxes of avocados are seen at a packaging warehouse of Hoja Redonda plantation in Chincha, Peru, on Sept 3, 2015.
Boxes of avocados are seen at a packaging warehouse of Hoja Redonda plantation in Chincha, Peru, on Sept 3, 2015.PHOTO: REUTERS

The kiwi fruit is a great source of fibre and antioxidants, which are good for heart health. It also contains vitamin C and other essential vitamins like E and K, which boost the immune system and tissue repair. Golden kiwis can give us twice the amount of vitamin C in oranges.

Avocados are also good for you.

They are a good source of monounsaturated fatty acids, which are considered a type of healthy fat. They remove circulating cholesterol from the blood and direct it to the liver to be excreted. This reduces a person's total blood cholesterol and may reduce his risk of cardiovascular diseases.

Avocados are also a great source of B vitamins, vitamin C, as well as magnesium. However, they are high in fat and calories, and should be taken sparingly if you are trying to lose weight.

While a Japanese cucumber does not differ much from a regular cucumber in terms of nutrition, it is nonetheless low in calories and high in fibre. This makes it a good option as a snack or part of a salad.

Bibi Chia

Principal dietitian at Raffles Diabetes & Endocrine Centre

A version of this article appeared in the print edition of The Straits Times on November 24, 2015, with the headline 'Rich source of antioxidants and vitamins'. Print Edition | Subscribe