Foods to Have:
Apples 1 small
Apricots 4 small
Bananas 1 cup
Blueberries 1 cup
Cherries 1 cup
Cranberries (fresh) 1 cup
Cranberries (dried) ½ cup
Elderberries 1 cup
Figs (fresh) 1 cup
Figs (dried) ½ cup
Grapes 1 cup
Raisins ½ cup
Guavas 1 cup
Kiwis 1 cup
Oranges 1 large
Orange juice 1 cup
Papayas 1 cup
Pears 1 medium
Pineapples 1 cup
Plums (fresh) 1 cup
Prunes ¼ cup
Raspberries 1 cup
Sapodillas 1 cup
Strawberries 1 cup
Watermelon 1 cup
Also consider: All others! There's no such thing as a bad fruit!
What are fruits and why should you eat them?
You may be hoping that you can settle the argument once and for all of what constitutes a fruit—is avocado or tomato a fruit or a vegetable?
Well, the classification of fruits falls into two general areas: fleshy and dry fruits. Fleshy fruits are often sweet and juicy and consist of living cells, though avocado and olives, which are not sweet (the answer to your first question), are an exception to this rule. Dry fruits consist of two subcategories: dehiscent (dead cells that split open at maturity, such as legumes) and indehiscent fruit (dead cells that don't split open—nuts, for example; however cashews are seeds, not fruits). Then there is another level of sophistication: whether the fruit comes from lower part of the plant called the ovary, or from other parts of the plant. Those that come from another part of the plant are often referred to as "false fruits." The strawberry is a good example of this: the part that people enjoy, which is the red fleshy part, is just a receptacle—the two hundred–odd seedlike thingys that stud the flesh, and which are called achenes, are actually the fruit. Freaky but good! For this list, we will consider only fleshy fruits and berries.
Unfortunately, it is estimated that fewer than 6 percent of the U.S. population are following all of the dietary guidelines, which include strong encouragement to make half of our plate fruits and vegetables. Such recommendations are based in science and not just intuition, as those populations that consume the most produce have lower rates of heart disease, cancer, diabetes, obesity, and the list goes on.
Fruits contain many essential vitamins, minerals, and other nutrients that combat disease, but also offer phytochemicals that may be doing the bulk of the disease fighting.
It's a good idea not to follow a "unifruit" diet, such as the once-popular grapefruit diet. Variety is the spice of life . . . and a good and healthy life, at that! The greater the diversity, the more likely your body will enjoy not only all the unique flavors that fruit has to offer but also their variety of health benefits, such as reduced risk of heart attack and stroke, certain types of cancers, obesity, type 2 diabetes, high blood pressure, the development of kidney stones, and bone loss.
How much is enough?
According to the USDA MyPlate recommendations, fruit requirements are dependent on your level of physical activity, age, and gender:
Did you know?
Most fruits are naturally low in fat, sodium, and calories. None have cholesterol.
Fruits are sources of many essential nutrients that are underconsumed, including fiber, folate, potassium, and vitamin C.
Apples
According to the USDA, the nutritional content will vary slightly depending on their variety and size. Don't peel your apple—two-thirds of the fiber and lots of antioxidants are found in the peel. Antioxidants help reduce damage to cells, which can trigger some diseases. Apples' pectin, a soluble fiber, helps prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incidence of atherosclerosis and heart disease; while their insoluble fiber provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system. A 2008 study by Victor Fulgoni, PhD, found that adults who eat apples and apple products have smaller waistlines that indicate less abdominal fat, lower blood pressure, and a reduced risk for developing metabolic syndrome.
The crab apple is the only apple that is native to North America, but you can find a total of over 2,500 different kinds of apples growing in all fifty states! Worldwide, there are over 7,500 varieties of apples.
Apricots
The beta-carotene content of apricots can vary greatly depending on the cultivar, mainly related to color. The darker red/orange-colored varieties have been found to contain up to 16,500 mcg of beta-carotene per 100 grams of fruit! Aside from its other nutrients , apricots also contain ten different polyphenols, each possessing significant antioxidant properties: caffeic acid, chlorogenic acid, ferulic acid, gallic acid, p-aminobenzoic acid, p-coumaric acid, procatechinic acid, quercetin, rutin, and vanillin. These polyphenols may help fight cancer and heart disease, and even build bones.
Ever wonder why apricots are so aromatic? Like apples, cherries, peaches, pears, plums, raspberries, and strawberries, they belong to the Rosaceae family—the same family as roses.
Bananas
The biggest herb in the world produces one of the most popular fruits in America. Bananas are an excellent source of vitamins and minerals , especially potassium. Many are unaware that bananas and the skin they come in have amazing antifungal and antibiotic properties that act against bad Mycobacteria. Feel-good chemicals called neurotransmitters that occur in the brain can also be found in bananas: dopamine, norepinephrine, and serotonin are present in the ripe peel and also the fruit itself. Even green bananas come to the table bearing health benefits. When they are green, bananas are an excellent source of resistant starch (which gets its name from passing through the small intestine undigested), which helps control blood glucose and lower cholesterol, and may play a role in fighting colon cancer.
Did you know rubbing banana peel on your skin helps repel mosquitoes?
Blueberries
At only 80 calories per cup, blueberries are an excellent source of vitamins, minerals, and fiber . Researcher Ronald Prior, PhD, found that a 1-cup serving of wild blueberries had more total antioxidant capacity than any other berry or other types of fruit. Blueberries may help prevent and reverse age-related cognitive decline, including Alzheimer's, as was discovered in animal research. It has been found in human research that blueberries help maintain memory function and improve mood in older adults with early memory decline.
Cherries
Cherries contain a host of nutrients , including cancer-fighting amygdalin; pain-relieving anthocyanins; boron, which builds strong bones; and quercetin, which also helps with bone building and maintains heart health. A good chunk of scientific literature supports cherries' role in helping to relieve painful inflammatory conditions, such as postexercise muscle pain, heart disease, and gouty arthritis. It is believed that the anthocyanins that give cherries their bright red color are responsible for extinguishing the flames of inflammation but not of desire. In fact, cherries may help stimulate nitric oxide production in arteries, allowing more blood flow to all the right places.
Cranberries
Research has demonstrated regular cranberry consumption supports urinary tract and heart health. Not only can cranberries do a smack-down on E. coli bacteria associated with urinary tract infections, but studies have found that cranberry also destroys H. pylori bacteria, a major contributor to ulcers and a risk for stomach cancer.
Elderberries
Elderberries are loaded with nutrients and worth seeking out. Although not often available fresh in stores, you can find them in jams and jellies, and also in extract form in your local health food store. In addition to elderberries' fighting a variety of strains of influenza, cell studies indicate that this fruit contains lectins that may help ward off gallbladder cancer. A Canadian animal study found that when fish oil and elderberries were combined and fed to hamsters, the lipid-lowering effects were much greater than from just fish oil alone.
Figs
Dried figs are a dense source of heart healthy polyphenols and an excellent source of numerous vitamins and minerals . Research studies have found that dried figs had substantially higher content of disease-fighting and anti-inflammatory phenolic compounds than did their fresh counterpart.
Grapes and Raisins
Fresh red or green grapes are a good source of vitamins B6 and K; their resveratrol, a polyphenol, has antioxidant and anticancer properties. Raisins are an excellent source of iron and a good source of fiber, phosphorus, and potassium. And grape juice is also nutritious . Many cell and animal studies have found grapes contribute to the health of the brain, eyes, bladder, and liver, and also support immune health, while helping protect against cervical and breast cancer. Specific to Concord grapes and grape juice, research has discovered that adding grape juice to the diet supports cardiovascular health by helping by slowing down the oxidation rate of LDL cholesterol and keeping arteries flexible. Healthy arteries also means good news for regulating blood pressure—two human studies have shown significant reductions in blood pressure in hypertensive subjects that consume grape juice. Specific to raisins, human research supports improved heart health; reduced inflammation markers; and lowered total and LDL cholesterol, C-reactive protein, and blood pressure. Many oral health experts recommend avoiding such foods as raisins because they feel their stickiness may contribute to the promotion of cavity formation. However, a study out of the University of Illinois College of Dentistry found that raisins are rich in the phytochemical oleanolic acid, which shows no mercy in its killing ability of cavity and plaque-promoting bacteria such as Streptococcus mutans.
Guavas
All hail the king of vitamin C! Aside from this and other vitamins and minerals , guavas contain a vast amount of phytonutrients, such as essential oils, flavonoids, lectins, phenols, saponins, tannins, and triterpenes. Recent animal research supports a role of guava fruit and its leaves, which are rich in flavonoids and phenolic acids, in protecting kidney health against the negative effects of diabetes. Mice fed guava had significantly reduced blood urea nitrogen (BUN), a marker of kidney damage, compared to those that weren't fed guava.
Kiwis
Among its many nutrients , kiwifruits contain lutein, which is beneficial in eye health maintenance and may reduce the risk of night blindness and macular degeneration. A Japanese study found that kiwi fruit had stronger antioxidant effects than oranges and grapefruit and that the gold variety of kiwi had stronger antioxidant effects than green kiwifruit. Kiwifruit may block early lipid oxidation that leads to hardening of the arteries. They are also an irritable bowel sufferer's best friend.
Oranges and Orange Juice
A large, sweet orange is an excellent source of vitamin C, and a good source of fiber, folate, and thiamine. Although it sometimes gets a bad rap as being a "smoking gun" in contributing to childhood obesity, in a study that looked at the consumption of 100 percent orange juice in 7,250 children ranging from two to eighteen years of age, among those kids who drank orange juice, the usual intake averaged only about 10 ounces a day. Even though calorie consumption was higher than those kids who didn't drink orange juice regularly, there were no differences in weight, BMI, or risk of being overweight or obese between kids who drank orange juice and those who didn't. Kids who drank orange juice also had higher intakes of such nutrients as folate, magnesium, and vitamins A and C. The consumers also had higher intakes of total fruit, fruit juice, and whole fruit.
Oranges belong to the genus Citrus, of the family Rutaceae. There are several varieties, such as sweet orange (C. sinensis); the Seville, or bitter, orange (C. aurantium); the bergamot orange (C. bergamia); and mandarin orange (C. reticulate), of which clementines and tangerines are subspecies.
Papayas
Nutritious papayas are rich in the protein-digestive enzymes papain and chymopapain. In a human cell study, papaya was found to increase the effectiveness of immune soldiers called T cells, in combating inflammation. This may have to do with the high levels of anti-inflammatory enzymes and nutrients naturally found in papaya. PS: The black seeds that we usually throw away are edible and have a spicy peppery taste!
Papayas belong to the berry family and are believed to be native to southern Mexico and Central America.
Pears
In a study of 411 overweight women with high cholesterol, eating three pears or three apples every day increased weight loss by nearly a pound, compared to women who ate little fruit. These same women had greater reductions in calorie intake and were more likely to feel satisfied after eating. The fruit-eating ladies also had greater decreases in blood glucose, compared to fruit slackers.
Pineapples
Pineapples are the second-richest source and leading fruit source of manganese, in addition to their other beneficial nutrients . In particular, they contain the enzyme bromelain, known for its ability to reduce inflammatory processes in the body. A study involving inflammatory breast cancer cells exposed to bromelain found that apoptosis (cancer cell death) was markedly increased when the cells came in contact with the enzyme.
Plums and Prunes
Given your druthers, go with dried plums, a.k.a. prunes, over fresh, for their superior nutrition . Prunes can help manage weight, as research has found that they do a better job of suppressing appetite, compared to other popular snack items such as low-fat cookies. Nutrients found in prunes may help control hormones that regulate appetite. Prune consumption is also associated with reduced fat that collects in the belly region and also with reductions in LDL cholesterol production in both animals and humans. They are rich in phenolic compounds and other nutrients that help build bone and maintain bone health. Last but not least, prunes promote digestive health and were found to be more palatable and more effective than psyllium for the treatment of mild to moderate constipation.
Raspberries
Raspberries, and their cousin blackberries, are a powerhouse of nutrition . In a cancer cell study, black raspberries and their bioactive components significantly reduced the growth of human cervical cancer cells. Cell and animal research also support the cancer fighting, blood pressure–lowering, and inflammation-busting properties in both blackberries and red raspberries.
Sapodillas
Young sapodilla fruit is very high in tannins, which impart a very astringent taste so typically this form is not as popular. However, because of the tannin content, young fruits are often boiled and the resulting juice is used as an effective treatment for diarrhea. Sapodillas are also rich in polyphenolic antioxidants, which were found in a cell study to have huge cancer cell–killing capacity for colon cancer.
Strawberries
Strawberries are a rich source of vitamins, minerals, and phytonutrients . For some time now, cell and animal studies have supported the many benefits of consuming strawberries for heart and brain health. More recently, in a review study from the Journal of Agriculture and Food Chemistry, there is now human data that show that eating strawberries in both your immediate and long-term future will increase the amount of antioxidants you have on hand to do battle with disease. Anthocyanins, the pigment that makes strawberries red, boost antioxidant levels in the blood in as little as thirty minutes after eating them. After six weeks, strawberries reduced levels of inflammatory C-reactive protein and other markers of inflammation, such as IL-1 and tumor necrosis factor (TNF). Even more cool, strawberries may possess phytochemicals that offer antioxidant, anti-inflammatory, and direct effects on the brain itself in reducing cognitive deficits due to normal aging and dementia in older adults. Lastly, strawberries really shine when it comes to heart health. In a double-blind clinical study featured in the British Journal of Nutrition, obese adults who consumed the equivalent of 4 cups of strawberries via a strawberry powder concentrate for three weeks had greater reductions in total cholesterol and small HDL cholesterol particles (not the good kind) and increased LDL cholesterol particle size (the latest thinking is, you want your LDL particles big!), compared to the control group. Strawberries were found to help reduce risk of stroke and heart disease, even in an obese population.
Watermelon
Two cups of watermelon deliver more of the phytonutrient lycopene than does any other produce item. Watermelon is also an excellent source of vitamins A and C, and even its seeds are nutritious . Want to spoil your appetite on purpose? Like drinking water before a meal, eating a nice cold slice of watermelon has been found to tame that crazy hunger that promotes overeating. Try adding chunks of watermelon with a splash of watermelon juice to your humdrum water to create spa water! The white rind of watermelon is rich in the amino acid citrulline, which is a precursor of the artery-widening arginine. A recent study in obese subjects found that extracts of watermelon that contain these substances lowered ankle systolic and diastolic blood pressure readings.
Seedless watermelons came into existence about fifty years ago. However, you may find white "seeds" in them, which in actuality are really seed coats where the seed did not mature. Black mature seeds and seed coats are perfectly edible and good for you, and will never grow in your stomach.