52
Fruit and
vegetables
Best season
to buy
Storage
Nutritional value
Joule/Calories
per 100 g
Bananas
spring
cool and dry
vitamin C, B6, potassium,
phosphorus, dietary fibre
377 kJ (90 kcal)
Beetroot
winter
cut off tops, then refrige-
rate unwrapped
high in folate, dietary fibre,
vitamin C and potassium
190 kJ (45 kcal)
Blueberries
summer
cover in refrigerator
vitamin C
201 kJ (48 kcal)
Broccoli
autumn, winter plastic bag in refrigerator vitamin C, B2, B5, B6, E,
folate and dietary fibre
110 kJ (26 kcal)
Brussels sprouts autumn, winter unwrapped in crisper of
refrigerator
vitamin C, B2, B6, E, folate
and dietary fibre
151 kJ (36 kcal)
Cabbage
winter
wrapped, trimmed in the
refrigerator
vitamin C, folate, potassium,
B6 and dietary fibre
95 kJ (23 kcal)
Carrots
winter
unwrapped in refrige-
rator
vitamin A, C, B6 and dieta-
ry fibre
121 kJ (29 kcal)
Cauliflower
autumn, winter remove outer leaves,
store in plastic bag in
refrigerator
vitamin C, B5, B6, K, folate
and potassium
95 kJ (23 kcal)
Celery
autumn, winter refrigerate in plastic bag vitamin C and potassium
84 kJ (20 kcal)
Cucumber
summer
crisper in refrigerator
vitamin C
17 kJ (4 kcal)
Fennel
winter, spring
crisper in refrigerator
vitamin C and dietary fibre
100 kJ (24 kcal)
Kiwis
winter, spring
crisper in refrigerator
vitamin C and potassium
222 kJ (53 kcal)
Mangoes
summer
crisper in refrigerator
vitamin A, C, B1, B6 and
potassium
264 kJ (63 kcal)
Melons (inclu-
ding waterme-
lon)
summer,
autumn
crisper in refrigerator
vitamin A, C, folate, dieta-
ry fibre
109 kJ (26 kcal)
Nectarines
summer
crisper in refrigerator
vitamin C, B3, potassium
and dietary fibre
293 kJ (70 kcal)
Oranges
autumn, winter,
spring
cool, dry place for 1
week, transfer to refrige-
rator to keep longer
vitamin C,
35 mg /100 g
206 kJ (49 kcal)
Peaches
summer
refrigerate uncovered
vitamin C, B3, potassium
and dietary fibre
193 kJ (46 kcal)
Pears
autumn
refrigerate uncovered
dietary fibre
247 kJ (59 kcal)
