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2016

MONTHLY CALENDAR

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JANUARY

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APPLES are rich in important anti-inflammatory flavonoids, such as quercetin.
The high fibre content in apples help you feel full for few calories, moderate your
blood sugar levels, and promote the health of your gut and its friendly bacteria.

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FEBRUARY

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BANANAS help soothe your stomach lining by stimulating the production of a thick mucus
coating, which creates a barrier that protects against too much acid and ulcer formation.
Plus, they're an excellent source of prebiotics that promote friendly-microbiota growth.

The Health Sciences Academy ® is the largest online
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MARCH

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They may be small, but BERRIES are big on antioxidants like anthocyanidins,
which help prevent DNA damage by neutralising free radicals. Having berries
daily has been linked to enhanced intellectual performance.

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educator on nutrition science in the UK.

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APRIL

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AVOCADOS are high in phytochemicals, including eye-protective lutein and zeaxanthin.
Besides having 40% more potassium than bananas, avocados are loaded with oleic acid, a
fatty acid shown to switch off cancer-causing genes.

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MAY

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The creamy, tasty pulp of SOURSOP has significant amounts of vitamins C, B1 and B2, folate
and fibre, making it a healthful treat. It's famous for containing several phytochemicals,
including acetogenins that may help prevent spikes in your blood sugar levels.

The Health Sciences Academy ® is the largest online
educator on nutrition science in the UK.

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JUNE

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The resveratrol found in the skins of RED GRAPES is a powerful phytochemical that directly
activates longevity genes in your body. The high polyphenol content in red grapes may also
help reduce inflammation, heart disease risk, and high blood pressure.

The Health Sciences Academy ® is the largest online
educator on nutrition science in the UK.

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JULY

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About 92% of WATERMELONS are water, but each juicy bite is soaked with beta-carotene,
vitamin C, and phytochemicals, including lycopene. This refreshing fruit is full of important
electrolytes, helping prevent dehydration on hot days.

The Health Sciences Academy ® is the largest online
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AUGUST

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PASSION FRUIT is one of the highest-fibre fruits, with 10.4 grams of fibre per 100 grams of pulp
with the seeds. 88% of its polyphenols are found in the seeds, in particular piceatannol, linked to
reduced wrinkle-formation, collagen-degradation and free-radical damage.

The Health Sciences Academy ® is the largest online
educator on nutrition science in the UK.

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SEPTEMBER

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RAW COCONUT contains caprylic, capric and lauric fatty acids, known for their anti-bacterial
and anti-viral properties, helping to destroy pathogens and strengthen your immune system.
Coconut water has the highest electrolyte concentration of any food found in nature.

The Health Sciences Academy ® is the largest online
educator on nutrition science in the UK.

®

TheHealthSciencesAcademy.org

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OCTOBER

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Banned on Singapore subways for their pungent smell, the flavour and nutrition of DURIANS
are highly valued. Durian's smooth pulp has significant amounts of potassium, vitamin C
and the amino acid tryptophan, a precursor of serotonin: the happiness hormone.

The Health Sciences Academy ® is the largest online
educator on nutrition science in the UK.

®

TheHealthSciencesAcademy.org

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NOVEMBER

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Carotenoids are the pigments that give CARROTS their unique colour, with beta-carotene being the
most significant. This antioxidant has been shown to help delay the effects of ageing, strengthen
your immunity, offer memory improvement, and inhibit the progression of certain cancer cells.

The Health Sciences Academy ® is the largest online
educator on nutrition science in the UK.

®

TheHealthSciencesAcademy.org

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DECEMBER

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MANGOSTEEN is one of the richest sources of xanthones, a potent antioxidant shown to reduce
inflammation in obese individuals, help with DNA repair, and provide anti-allergic, anti-carcinogenic,
anti-bacterial, anti-fungal, and anti-viral benefits.

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