Spring has finally come and there are beautiful fruit and vegetables at every turn. If that isn't enough to convince you here's a look at what vitamins and minerals are in what fruit, their health benefits and how much you should be eating.

Vitamin C

The benefits:
There are many different health benefits of vitamin C. It not only aids in protecting cells but also helps in keeping them healthy and in healing your wounds; this is just to name a few!

Find your vitamin C here...

Oranges
Strawberries
Blackcurrants
Red and green peppers
Broccoli
Brussels sprouts (yes that's right?! 'brussels' sprouts with an s?)
Potatoes

Recommended daily amount:
Adults: 40mg

Kiwis and pomegranates. — Kiwis and pomegranates.

Vitamin K

The benefits:
Vitamin K is essential for blood clotting meaning it helps wounds heal correctly. There is also evidence that it supports maintaining healthy bones.

Get your source of vitamin K...

Grapefruit
Avocado
Kiwifruit
Kale
Spinach
Broccoli
Brussels Sprouts
Kale
Cauliflower

Recommended daily amount:
Adults: 0.001mg for each kilogram of your body weight

Potassium

The benefits:
It helps your heart muscles and of fluids in your body to function correctly.

Find potassium in these fruit and veg...

Avocados
Bananas
Apricots
Plums
Sweet potato
Dates
Papaya

Recommended daily amount:
Adults: 3,500mg

Vitamin A

The benefits:
Vitamin A helps your immune system fight infections. It also helps vision in dim light and keeps the skin healthy.

Great vitamin A sources...

Carrots
Sweet Potatoes
Mangos
Kale
Spinach
Tomatoes

Recommended daily amount:
Men: 0.7mg
Women: 0.6mg

Variety of vegetables...try and use your local market and support small businesses.

Whatever shape or form the fruit takes they are all good for you. So don't forget to hit your local market this Spring!

When you're out doing your shopping make sure you take some tasty photos of your fruit & veg purchases and tell us what you plan to do with them. Tag us #lickalix and @lickalixltd on Instagram, and also @lickalix on Twitter. Also leave your comments below about the great ways you can add more fruit & veg into your diet to give people some ideas about how to eat healthier.

Brought to you by the guys & gals at LICKALIX who make natural, healthy, handmade ice lollies using real fruit. Keep posted for more blogs about ideas for great days out for families, recipes, fruit and veg, food and drink, nutrition, frozen treats, ice lolly recipes and of course all things about gourmet ice lollies / artisan ice lollies!