We are constantly bombarded with information about what we should and shouldn’t be eating which can become confusing.

Yello has decided to go for a simple approach and provide an alphabetical guide to some of the healthiest foods you can add to your diet.

We’ll be going from A-Z and listing up to five fruits and vegetables that are packed with minerals and vitamins while also providing nutritional facts on their health benefits.

We’ve already covered A, B, C and D so now let’s get on to E.

Eggplant (also known as aubergine)

Eggplant is a member of the nightshade family and is related to the potato and tomato, although it is actually a fruit.  It is rich in fibre, low in calories and provides a range of nutrients and antioxidants.

There are several varieties of eggplant ranging in colour and size but the most common is egg-shaped, large and purple/ black in colour.

Eggplants are a versatile food which can be roasted, grilled or fried.

Nutrition facts (1 medium sized eggplant):

– 132 calories

– 18.6 grams of fibre (75% of daily value (DV))

– 12.9 grams of sugar

– 5.5 grams of protein (11% DV)

– 1.5 milligrams (mg) of Pantothenic Acid

– 19.2 micrograms (mcg) of vitamin K (24% DV)

– 12.1 mg of vitamin C (20% DV)

– 121 mcg of folate (30% DV)

Eggs

Eggs are a quick, cheap and easy meal choice and can be used in a variety of ways whether you prefer them scrambled, poached or as an omelette.

Despite concerns about a link between egg yolks and high cholesterol, recent guidelines suggest they have a minimal effect on cholesterol levels, and it’s safe to eat up to 12 eggs a week as part of a healthy and balanced diet.

Nutrition facts (1 large fried egg):

– 90.2 calories

– 7.0 grams of fat (11% DV)

– 6.3 grams of protein (13% DV)

– 0.2 mg of riboflavin (14% DV)

– 0.6 mcg of vitamin B12 (11% DV)

– 23.5 mcg of folate (6% DV)

– 335 IU of vitamin A (7% DV)

– 15.7 mcg of selenium (22% DV)

Elderberries

The elderberry is a black berry found on bushes in Europe and Asia. It has various health benefits and is an especially good source of vitamin C and dietary fibre.

Elderberry is also one of the most commonly used medicinal plants in the world and is said to be useful as a supplement to treat cold and flu symptoms.

Elderberries can be quite tart and need to be cooked to be eaten. The flowers have a delicate aroma and can be eaten raw or cooked, they are also sometimes used in beauty products to reduce the look of fine wrinkles.

Nutrition facts (100 grams):

– 73 calories

– 18.4 grams of carbohydrates

– 7 grams of dietary fibre (28% DV)

– 36.0 mg of vitamin C (60% DV)

– 600 IU of vitamin A (12% DV)

– 0.2 mg of vitamin B6 (11% DV)

– 1.6 mg of iron (9% DV)

– 280 mg of potassium (8% DV)

Endive

Endive is closely related to and often confused with its cousin, chicory. There are two main varieties of endive: Belgian endive and curly endive.

Belgian endive is a small head of cream-coloured, tightly packed leaves which taste refreshing but slightly bitter. It’s grown in complete darkness to prevent it from turning green.

Curly endive grows in loose heads of green-rimmed, lacy outer leaves that curl at the tips. Both types of endive have nutritional benefits and are an abundant source of manganese as well as vitamins A and K.

Nutrition facts (1 head):

– 87.2 calories

– 6.4 grams of protein (13% DV)

– 15.9 grams of dietary fibre (64% DV)

– 11116 IU of vitamin A (222% DV)

– 33.3 mg of vitamin C (56% DV)

– 728 mcg of folate (182% DV)

– 1185 mcg of vitamin K (1481% DV)

– 2.2 mg of manganese (108% DV)

Watch out for the rest of the healthy food alphabet in this series to be published on Find Yello, and click to take a look at the previous A, B, C and D articles.

Sources: The Food Coach / BBC Good Food / Healthline / Genius Kitchen / Huffington Post / Organic Facts / Nutrition Data