Vegetables. The Best Cholesterol-Lowering. Food: Cruciferous Vegetables. Veg Description Unit Price (KES)

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2 Mazao fresh are purveyors and wholesale suppliers of fresh produce to the food service and catering industries within Nairobi, including hotels, restaurants, schools, and staff canteens We pride ourselves in sourcing the very best of our local produce, cutting down the food miles and ensuring the freshest Kenyan produce is served on Kenyan plates With an ever increasing range of local produce and our ability to source the more exotic fruits and veggies, we are able to meet the needs of every customer At Mazao fresh we understand that good quality fresh fruit and vegetables are absolutely vital to the success of any catering establishment. Our aim therefore is to provide our clients exceptional premium quality fresh fruit and vegetable along with helpful, stress-free customer service to make a good customer experience a great one

3 Vegetables Veg Description Unit Price () Cruciferous Vegetables (Cabbages, kales, Broccoli and Cauliflower) Bok Choi 250gms Broccoli 1kg Broccoli head 1Kg Broccoli Tender stem 500gms Brussels Sprouts Seasonal 1kg Cabbage Drumhead / Savoy 1kg Cabbage - Red 1kg Cabbage - White Per piece of 500 gms Per piece Cauliflower 1kg Sukumawiki (Kale) 1 Bunch Root Vegetables Beetroot with greens 1kg Beetroot without greens 1kg Beetroot Golden 1kg Beetroot Candy Cane / 1kg Chioggia Carrots - Ordinary 1kg Carrots - Purple 1 Bunch Haze Fennel 1kg Kohl Rabi 1kg Turnip 1kg The Best Cholesterol-Lowering Food: Cruciferous Vegetables The best cholesterol-lowering food is as close as the crisper. From kale to cabbage, these Brassica family veggies deserves a starring role on your plate. Nutrition scientist have shown over and over again that when it comes to cholesterol-lowering food, you can t go wrong with cruciferous vegetables of the Brassica family. Broccoli, cabbage, kale, cauliflower, and Brussels sprouts contain many valuable nutrients for the human body, and can fight off cancer, strengthen our immune system, and leap tall buildings in a single bound. The four-petal flowers from these veggies resemble a cross or "crucifer," hence the name. These vegetables contain high amounts of phytonutrients which assists the liver s to detoxify toxins and cancer causing compounds efficiently. Therefore keeping our body healthy. They are also anti-inflammatory and contain powerful antioxidants we should eat vegetables from this family every day.

4 Using Pulses: beans, peas and Veg Description Unit Price () legumes, a low-fat, low-cholesterol substitute for flesh foods Beans, peas and legumes are some of the most versatile and nutritious foods available. They are excellent sources of protein and are a healthy substitute for flesh foods. Why eat legumes anyway? Legumes or Pulses a class of vegetables that includes beans, peas and lentils are typically low in fat, contain no cholesterol, and are high in protein, folate, potassium, iron and magnesium. They also contain a group of compounds called phytochemicals, that studies show may help prevent chronic diseases such as cardiovascular disease and cancer. In addition, they are a good source of fiber which acts like a broom sweeping out the colon. A diet high in fiber can reduce your risk of developing diabetes and help lower blood cholesterol levels, which can reduce your risk of heart disease. Pulses (Beans, Peas and Legumes) Beans (Shelled) 1kg Beans (Ushelled) 1kg Beans Sprouts 1 Punnet Cowpeas 500gms French Beans String Beans 250gms Garden Peas 400gms Green Maize On the cob 1kg Maize (Shelled) 1kg Peas Shelled 1kg Pigeon peas (Mbaazi) 1kg Snow peas 250gms Sugar Snap Peas 250gms Veg Description Unit Price () Baby Vegetables Baby Corn 250gms Baby Carrots 1kg Baby Spinach 150gms Baby Potatoes 1kg Baby Courgettes Zucchini 1kg Cucurbit Family (Courgettes, Squashes and Pumpkins) Butternut Squash 1kg Courgette 1kg Courgettes - Golden 1kg Courgettes/Zucchini 1Kg Pumpkin 1kg

5 Garlic and Onions: Magic Powers? Veg Description Unit Price () They may be best known for their pungent aromas, but these potent veggies, including onions, garlic, and leeks, have powerful effects on your health. ONION: These fantastic bulbs come in white, red, and yellow and are associated with reducing the risk of heart disease, lowering cholesterol levels and reducing blood pressure. Much of this is because of the sulfur containing phytonutrient allyl propyl sulfoxide (which is the cause of the smell and tearing eyes). Studies show the stronger the smell, the more healthy nutrients. Onions also have a high concentration of quercetin which has antiinflammatory benefits, as well as chromium to help balance blood sugar levels. Other wonderful nutrients include vitamin C, dietary fiber, manganese, molybdenum, B6, tryptophan, folate, potassium, phosphorus, copper, the carotenoidsbeta carotene, lutein, and zeaxanthin, the flavonoids isorhamnetin, kaempferol, and phytosterols. GARLIC: Garlic is an amazing bulb that has been used for both culinary and medicinal purposed for centuries. Garlic has a hot taste as well as a subtle sweetness, adding great flavor to any savory dish. Garlic is a rich source of many vitamins and minerals such as manganese, B6, vitamin C, tryptophan, selenium, calcium, phosphorus, copper, B1, protein, as well as the carotenoids lutein and zeaxanthin. Garlic also contains a unique sulfur compound, allicin which promotes antioxidant activity and functions as a powerful antibacterial and antiviral. Alliums (Onions, Shallots, Garlic and Leeks) Leek Onions 1kg Leeks 1kg Onion Red 1kg Onion Yellow - Local 1kg Onion Yellow - Imported 1kg Onion Spring 250gms Onion Spring 1kg 250. Shallots 1kg Potatoes Potatoes White/Irish 1kg Potatoes - Alka Seasonal 1kg Potatoes - Meru Seasonal 1kg Veg Description Unit Price () Mushrooms Mushroom Oyster 250gms Mushroom Button 250gms

6 Nature s wonder food: The power of sweet potatoes How sweet it is for your health to eat sweet potatoes! Not only do they taste like dessert, but they provide some surprising health benefits. Many people think about sweet potatoes as being nothing more than plain old potatoes that can tweak our taste buds with some extra flavor. Yet cutting-edge research on sweet potatoes tells us that nothing could be further from the truth as they have so many unique nutritional benefits to offer! Veg Description Unit Price () Tubers Arrowroot (Nduma) 1kg Cassava 1kg Sweet potatoes Red 1kg Sweet potatoes White 1kg Sweet potatoes Yellow Kg Yam Seasonal 1kg Specialty Vegetables Amaranth (Terere) 1 Bunch Artichokes Seasonal 1kg Asparagus 1kg Black nightshade (Managu) 1 Bunch Cooking Bananas 1kg (Matoke) Eggplant/ Large 1kg Aubergine/Brinjals Eggplant/ Finger 1kg Aubergine/Brinjals Eggplant/Aubergine 1 Kg One difficulty in describing the health benefits of sweet potatoes is knowing where to begin. There are a surprising number of nutrient categories responsible for the health benefits of this underappreciated tuber. Among these categories are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. Each category brings with it valuable health benefits. Veg Description Unit Price () Specialty Vegetables (Continued) Maize on the cob (green) 1Pc Okra 1kg Pumpkin leaves (Kahurura) 1 Bunch Spinach - Seasonal 1 Bunch Rainbow Chard Spinach - Savoy 1 Bunch Spinach - Swiss 1 Bunch chard Stinging Nettle 1 Bunch Sweet Corn 1kg 200 Winter Melon Seasonal 1kg

7 Fruits Fruit Description Unit Price () Apples & Pears Apple - Golden 1kg Apple - Granny 1kg Smith Apple - Pink Lady 1kg Apple - Red 1kg 310 Apple - Royal Gala 1kg 310 Pears - Imported Seasonal 1kg Pears Locally grown 1kg Berries Blackberries Seasonal 150gms Boysenberry Seasonal 1 Punnet Raspberries 1 Punnet Raspberries 150gms Strawberry Export quality 1 Punnet Strawberry - Locally grown 150gms Naturally sweet, colorful, and delicious! Since plants need animals like us to eat their fruits, most chemicals in fruits, including fruit antioxidants, are not designed to harm us (vegetables are not so innocent). Most fruits (with the notable exception of a wide variety of poisonous berries) are quite safe to eat whole and raw. A fruit is generally a fleshy seed associated part of a particular plant; it is naturally and mostly edible and sweet in the raw state. Each and everyone in this world loves fruit, though there are exceptions, we still will have a majority of folks who love fruits. It is something which has both taste and nutrients. Fruits are good source of vitamins and minerals and are a readily available source. A fruit will boost you instantly. It is something which can quench your thirst and satisfy your hunger at the same time. Fruits are guardian angels for all the busy bees out there, who have no time to even have their breakfast. Since its handy they can be eaten even on the move.

8 Fruit Description Unit Price () Grapes Grapes - Black 500gms Grapes - Green 500gms Grapes - Red 500gms Pomegranate Seasonal 1pc Rhubarb Seasonal 1kg The juicy sweet delight of grapes! This bite-size fruit is popular with everyone, especially kids (but be sure to peel and slice them lengthwise for young children to avoid choking). Moreover, they're portable and neat, making them easy low-calorie substitutes for high-fat, calorie-filled snacks and desserts. Bursting with juice, they are a refreshing snack. Melons Horned Melon Kiwano 1pc Watermelon - Green 1kg Watermelon - Zebra Grapes may not be packed with traditional nutrients, but they do contain a collection of phytochemicals that researchers are just beginning to appreciate. Among them is ellagic acid, a natural substance also found in strawberries that is thought to possess cancer-preventing properties. Grapes also contain boron, a mineral believed to play a role in bone and joint health. Fruit Description Unit Price () Stone Fruits Avocado 1pc Plums - Green Locally grown Seasonal 1kg Plums - Imported Seasonal 1kg 1, Plums - Red Locally grown Seasonal 1kg

9 Fruit Description Unit Price () Bananas Bananas - Kampala 1kg Bananas - Sweet 1kg Citrus Fruit Grapefruit Imported 1pc Lemon - Imported 1kg Lemon - Locally grown 1kg Lime 1kg Oranges Juicy new variety from our Yatta farmers kg Oranges - Imported 1kg Oranges - Voi Mineola Seasonal 1kg Oranges - Voi Pixie 1kg Pixie Tangerines 1 Kg Tangerines 1 Kg Tangerine - Imported 1kg Tangerine - Locally grown 1kg Exotic & General Fruit Coconut 1pc Custard Apple Seasonal 1kg Guava Seasonal 1kg Kiwi - Golden 1pc Kiwi - Green 1pc Bananas: The best good mood food! Healthy and tasty often do not go together, and it's not surprising that a majority of people, especially children, choose taste over nutrition. But switching to a healthier diet without compromising on taste may be easier than you think. Bananas are the perfect example. Counted among the most popular fruits in the world, bananas cater to your taste buds while offering many health benefits. Wonderfully sweet with firm and creamy flesh, bananas come prepackaged in their own yellow jackets with nutrients that help improve and maintain good health. They provide immediate and prolonged energy. They are a good source of fiber and can help restore normal bowel movement, relieving constipation and diarrhea. They are rich in vitamin B6, vitamin C, magnesium and potassium. They help regulate blood pressure and are easy to digest, even by babies. They have no fat and replace essential nutrients lost during exercise. They can control mood and help reduce depression. Rich in iron, bananas help hemoglobin function. They contain a compound that nourishes probiotic bacteria, therefore enhancing digesting ability and protecting from unhealthy bacteria. They also increase the body's ability to absorb calcium, thereby strengthening bones. Bananas are good for kidney health and may reduce the risk of kidney cancer. Bananas can help reduce heartburn and morning sickness, and improve nerve function.

10 Fruit Description Unit Price () Exotic & General Fruit (Continued) Mangoes - Apple 1kg Mangoes - Apple 1pc Mangoes - Ngoe Seasonal 1kg Mangoes - Ngoe 1pc Passion fruit - Golden Seasonal 1kg Passion fruit - Purple Seasonal 1kg Passion fruit - Yellow Seasonal 1kg Indulge in mangoes The king of fruits! Pawpaw s - Mountain 1kg Pineapple Kakuzi/Delmonte 1kg Pineapple Kampala 1kg Sweet Melon - Cantaloupe Seasonal 1kg Tamarillo - Tree Tomato Seasonal 1kg Mangoes are here. Make the most of this luscious fruit that are rich in anti-oxidants, Vitamin A and C, beta-carotene and cancer fighting polyphenols. The magnificent color, the juicy pulp and the heavenly taste! This is what a mango is all about, the word mango itself makes the mouth water! There must be hardly anyone whose taste buds aren t tempted due to mangoes! Did you know that besides good taste there are many other benefits of mangoes? Mangoes contain about 1g protein, about 1 percent iron, 1 percent calcium, 65 percent calories, 15 percent vitamin A and 46 percent vitamin C. No wonder mango is one of the healthiest fruits. One of the health benefits of mangoes is that they contain a lot of antioxidants that can protect you from cancer, heart diseases and degenerative diseases. Mangoes contain the antioxidants, vitamins A, E and selenium. These antioxidant vitamins and mineral have been shown in studies to kill cancer cells and tumors and stave off heart diseases and other degenerative diseases. So you can reach for a mango to ward off a range of degenerative diseases. Eating mangoes has so many other health benefits and surely everyone should happily include this King of Fruits in their diets!

11 Salad Salad Description Unit Price () Capsicums, Chilies & Pepper Capsicum Bell Peppers - 1kg Green Capsicum Bell Peppers - 1kg Yellow Capsicum Orange 1kg Capsicum Red 1kg Wonderful fresh salad, a diverse range ever evolving! A dish of raw leafy green vegetables, often tossed with pieces of other raw or cooked vegetables, fruit, cheese, or other ingredients and served with a dressing. Whether you're seeking Spring onions with a strong aroma and tall green stalks, wonderfully healthy watercress or ultra-crisp lettuce, celery or firm cherry tomatoes, we're perfectly placed to deliver the best of gourmet salads quality without question! Salad Description Unit Price () Chilli - Cayanne 1kg Chilli - Green 1kg Chilli - Habanero Seasonal 250gms Chilli - Jalapeno Seasonal 1kg Fresh Herbs Chives - Garlic 1 Bunch Coriander (Dhania) 1 Bunch Garlic Locally grown 1pc Garlic Imported Chinese 1kg Garlic Locally grown 1kg Fresh Herbs (Continued) Ginger 1pc Ginger 1kg Parsley Flat leaf 1 Bunch Parsley Curly 1 Bunch Radicchio 1pc Rosemary 1 Bunch Sage - fresh 1 Bunch Thyme 1 Bunch Thyme - Lemon 1 Bunch Turmeric 1kg

12 Salad Description Unit Price () General Salad Celery 1kg Cucumber Israel 1kg Cucumber English 1kg Cucumber Locally grown 1kg Celery: God s gift to Salad! Celery-stalks: a super food with amazing healing properties A collection of long, thick, juicy stalks around a central, tender heart, celery ranges in color from white to green - the darker its color, the stronger its flavor. It has a very mildly bitter taste and a texture that's both crisp and succulent and is eaten either raw or cooked. It belongs to the same plant family as carrots, parsley, and fennel, and while most people associate celery with its prized stalks, its leaves, roots and seeds are also used as a food and seasoning as well as a natural medicinal remedy. If you have become accustomed to thinking about celery as a crunchy, low-calorie vegetable but not a key part of your health support, it is time to think again. Recent research has greatly bolstered our knowledge about celery's anti-inflammatory health benefits, including its protection against inflammation in the digestive tract itself. Some of the unique non-starch polysaccharides in celery including apiuman appear especially important in producing these anti-inflammatory benefits. (Unlike starchy polysaccharides that provide plants with a way to store simple sugars, these non-starch polysaccharides in celery help provide this vegetable with its unique structure and are not made from simple sugars but rather from pectin s.) Leaf Salad Lettuce - Frisee 1pc Lettuce - Green Leaf 1pc Lettuce - Iceberg 1pc Lettuce Romaine Green 1pc Lettuce Romaine Red 1pc Lettuce Soft Green 1pc Watercress 1 Bunch General Salad Basil/Tomato 400gms Cherry Tomatoes Seasonal 500gms Tomato (Marglobe) 1kg Tomato (Roma) 1kg

13 Mazao Fresh