Fruit a-peel

What's available: this is native to the Far East, but it also grows in East and West Africa. Amazingly, there are over 2,000 varieties of mango. Some are ripe when the skin is still green or green with tinges of red, whilst others are ripe only when they are reddish gold or pale yellow.

Healthy highlights: mango contains a carotenoid called beta crytoxanthin which exhibits antioxidant properties and so may protect against some cancers, such as colon and cervical. A long-term study looking at the diets of a large group of women showed a link between those eating a carotenoid-rich diet and a reduced risk of cervical cancer.

Nutritional content: mangos are rich in carotenoids, fibre and vitamin C.

What's available: kiwis are available all year round and are imported from New Zealand, Brazil, Italy and France.

Healthy highlights: kiwi fruit contains a pigment called chlorophyll, which gives the fruit its green colour. Chlorophyll has been shown under laboratory conditions to be converted into compounds which have the ability to bind cancer-causing agents.

Nutritional content: one fruit has more than the adult's daily requirement of vitamin C.

What's available: many varieties of plums are available. Most are grown in the UK, but some are imported from the US, France, Italy and Spain. Different-coloured types are available all year around: for example, purple varietes, such as Monarch, red varieties, such as Opal and yellow and green varieties, such as Early Laxtons.

Healthy highlights: plums contain a phytochemical called ferulic acid, which has anti-cancer properties. Studies have shown that high intakes of ferulic acid are linked with a reduced risk of colon cancer.

Nutritional content: plums are rich in fibre and potassium.