Few things compare to the sweetness of fresh picked strawberries or the luscious first bite of watermelon that leaves juice dripping down your chin.
Fruits are not only delicious but healthful too. Rich in vitamins A and C, plus folate and other essential nutrients, they help prevent heart disease and stroke, control blood pressure and cholesterol, prevent some types of cancer and guard against vision loss. They're so good for you that Canadian health recommendes that most women get seven or eight servings of fruit and vegetables each day.
If it's the vitamins that promote good health, you may wonder if you can just pop supplements. Sun-drenched peaches and vine-ripened grapes contain more than just vitamins, they're a complex combination of fibre, minerals, antioxidants and phytochemicals, as well as the vitamins- that work in combination to provide protective benefits. All fruits offer health benefits, but the following 20 stand out as nutrient-dense power house with the most disease fighting potential.
[1] Cherry
Nutritional value {1/2 cup / 125ml} 46 calories, 1.5g fibre, rich in antioxidants
Disease fighting factor: sour cherries contain More of the potent antioxidant anthocyanin than any other fruit. Anthocyanin may help reduce inflammation and ease the pain of arthritis and gout.
•Did you know? That, Sour cherries, commonly used in pie and jam, have more vitamin C than sweet cherries do , but much of it is lost when they are heated.
[2] cranberry
Nutritional value {1/2 cup/ 125ml} 25 calories, 2.5g fibre, rich in antioxidants
Disease fighting factor; cranberries are antibacterial and studies show that they can help treat and prevent urinary tract infections. Recent research has also linked cranberries to the prevention of kidney stones and ulcers.
•Did you know? That, unsweetened cranberry juice makes an excellent mouthwash studies show it can help kill bacteria and fight cavities.
[3] Cantaloupe
Nutritional value {1/2 cup/125ml} 25 calories, less than 1g
Fibre, source of vitamin A, folate and potassium
Disease fighting factor: cantaloupe is high in the antioxidant beta-carotene, which may help reduce the risk of developing cataracts. Cantaloupe is a perfect diet food since it has about half of the calories of most other fruits.
•Did you know. that, since bacteria can grow onthe outside rind, it is important to wash cantaloupe before cutting into it.
[4] Apple
Nutritional value {1 medium} 75 calories, 3g fibre
Disease fighting factor; Apples contain antioxidants called flavonoids , which may help Lower the chance of developing diabetes and asthma. Apples are also a natural mouth freshener and clean your teeth with each crunchy bite.
•Did you know? That, apple's flavour and aroma comes from fragrance cells in apple skin, so for maximum flavour, don't peel your apple.
[5] Avocado
Nutritional value {1/2 avocado} 114 calories, 4.5g fibre, source of vitamin E and folate
Disease fighting factor; Avocado contain healthy monounsaturated fats that can help lower cholesterol levels when eaten instead of harmful saturated fats. For a healthy-heart boost, replace butter with avocado on your favourite sandwich.
Did you know? That, babies love avocados. Their soft, creamy texture makes them easy to eat, and their high fat content helps with normal infant growth and development.
[6] Banana
Nutritional value {1medium} 105 calories, 3g fibre, source of vitamin B6, potassium and folate
Disease fighting factor; with 442 milligrams of potassium per banana, these sweet delights have more potassium than most fruit and may help lower blood pressure levels.
•Did you know? That, people with rubber latex allergies may also be allergic to bananas since the two come from similar trees and share a common protein.
[7] Blackberry
Nutritional value [1/2 cup/125] 31 calories, 4g fibre, rich in antioxidants
Disease fighting factor; blackberries get their deep purple colour from the powerful antioxidant anthocyanin, which may help reduce the risk of stroke and cancer. Studies show that blackberry extract may help stop the growth of lung cancer cells.
•Did you know? That, the ancient Greeks called blackberries "gout-berries" and used them to treat gout-related symptoms.
[8] Blueberry
Nutritional value {1/2 cup/125 ml} 41 calories, 1.5g fibre, rich in antioxidants
Disease fighting factor; blueberries rank No.1 in antioxidant activity when compared to 60 other fresh fruits and vegetables.
Blueberries may help lower the risk of developing age-related disease such as Parkinson's and Alzheimer's.
•Did you know? That, Blueberries freeze very well. Here's how: Rinse, then let berries dry in a single layer on towels. Freeze in a single layer on rimmed baking sheets. Seal in freeze-safe containers for morning cereal, blend into a smoothie or mix into pancake or muffin batter.
[9] Goji berry
Nutritional value {1/2 cup/125 ml} 90 calories, 2.5g fibre, source of vitamin A, rich in antioxidants
Disease fighting factor; Goji berries are a nutrient powerhouse, containing six vitamins, 21 mineral and a slew of antioxidants.
They have been linked to the prevention of diabetes and cancer, but more research is needed to understand their effects.
•Did you know? That, Dried goji berries, which look like dried cranberries, can be found in most health food and built stores.
Note: Health Canada has warned people using the prescription drug warfarin to avoid goji berries, because they can alter the drug's effectiveness.
[10] Frozen fruit
If your favourite fresh fruit is only available for six weeks of year, head to the frozen food aisle. Grocery store freezers house a variety of affordable frozen fruit, ranging from cubed mango to woodland blueberries to tropical fruit salad.
Not only is frozen fruit convenient, but it's also equally nutritious _if not more so_ than its fresh counterpart. Fresh fruit starts to lose nutrients as soon as it's picked. The time between harvest and consumption can be long enough for significant nutrient losses to occur. Frozen fruit, however, is picked and frozen immediately, retaining much of the nutrient value. Plus, frozen fruit is already Washed, peeled and cut, it's a breeze to use. It can be thawed at room temperature or defrosted in the microwave. Once defrosted, eat it as you would fresh fruit, or use it atop cereal, mixed in yogurt or blended into smoothies.
[11] Grape
Nutritional value {1/2 cup /125 ml} 53 calories, less than 1g fibre, source of manganese
Disease fighting factor; Grapes contain resveratrol, an antioxidant that may help prevent heart disease by reducing blood pressure levels and lowering the risk of blood clots. Resveratrol may also help stop the spread of breast, stomach and colon cancer cells.
•Did you know? That, you can freeze red and green grapes and use them as colourful ice cubes in your favourite drinks. They add a special touch to sparkling water or champagne.
[12] Grapefruit [pink]
Nutritional value {1/2 grapefruit} 52 calories, 2g fibre, source of vitamin A
Disease fighting factor; pink grapefruit contains Iycopene and flavonoids, which may help protect against some types of cancer. Grapefruit also boasts an ample supply of pectin, a soluble fibre that may help lower cholesterol levels.
•Did you know? That, Grapefruit can heighten the effect of certain grugs, including cholesterol-lowering statins. Check with your pharmacist to see if grapefruit may interfere with any of your medications.
[13] Kiwifruit
Nutritional value {1 large} 56 calories, 3g fibre, source of vitamins C and E, n' magnesium and potassium
Disease fighting factor; with more of vitamin C than oranges, kiwis can help in development and maintenance of bones, cartilage, teeth and gums. They can also help lower blood triglyceride levels {high triglycerides increase the risk of heart disease}.
•Did you know? That, most people remove the fuzzy skin, but kiwis can actually be eaten whole- skin and all.
[14] Mango
Nutritional value {1/2 medium} 54 calories, 1.5g fibre, source of vitamins A and E
Disease fighting factor; mangoes are high in antioxidants lutein and zeaxanthin, which may help protect vision and reduce the risk of age-related macular degeneration {the leading cause of blindness in adults}.
•Did you know? That, Mangoes can be enjoyed ripe as a sweet, juicy dessert choice or unripe as a sour, crunchy addition to chutney and salads.
[15] Orange
Nutritional value {1 medium} 62 calories, 3 g fibre, source of vitamin C, folate and potassium.
Disease fighting factor; Oranges are a good source of folate, an important vitamin for for pregnant women that can help prevent neural tube defects in their infants. They also contain a phytochemical called hesperidin, which may lower triglyceride and blood cholesterol levels.
• Did you know? That, The edible white part of the orange rind has nearly the same amount of vitamin C as the flesh, so eat that part too!!.
[16] Prune
Nutritional value {3 prunes} 60 calories, 2g fibre, source of vitamin A
Disease fighting factor; Prunes are a source of the mineral boron, which may help prevent osteoporosis. Prunes also impart a mild laxative effect due to their high content of a natural sugar called sorbitol.
•Did you know? That, marketers in the united state are trying to legally rename prunes "dried plums" to appeal to a younger market.
[17] Raspberry
Nutritional value {1/2 cup/ 125mL} 32 calories, 4g fibre, source of folate and magnesium
Disease fighting factor; Raspberries are rich in ellagic acid, an antioxidant that may help prevent cervical cancer. Studies in animals have led researchers to believe that raspberries may also help treat esophageal and colon cancer.
•Did you know? That, Raspberries are so perishable that only three percent of Canada's raspberry crop is sold fresh. The remaining berries are used to make jam, baked goods and other delicacies.
[18] Strawberry
Nutritional value {1/2 cup /125 ml} 23 calories, 1.5g fibre, source of vitamin C
Disease fighting factor; Strawberries are rich in serveral antioxidants that have anti-inflammatory properties, including helping to prevent atherosclerosis {hardened arteries} and to suppress the progression of cancerous tumours.
•Did you know? That, The flavours and colour of strawberries is enhanced by balsamic vinegar. For a fabulous dessert, drizzle balsamic vinegar over ripe strawberries and serve with vanilla ice cream.
[19] Tomato
Nutritional value {1 medium} 22 calories, 1.5g fibre, source of vitamin A, folate and potassium
Disease fighting factor; Tomatoes are nature's best source of Iycopene, a potent antioxidant that help reduce cholesterol levels and protect against advanced-stage prostate cancer.
•Did you know? That, Tomatoes cooked with a touch of oil provide more Iycopene than raw tomatoes, so a rich tomatoes sauce made with olive oil is healthy delicious.
[20] Watermelon
Nutritional value {1/2 cup /125 ml} 23 calories, less than 1g fibre, source of vitamin A
Disease fighting factor; Watermelon is 92 percent of water, making it aptly named. It's a great addition to any weight-loss diet because it is low in low in calories and satisfies the sweet tooth.
•Did you know? That, Watermelon rinds and seeds are both edible. Roasted, seasoned seeds make a great snack food, and the juicy rind can be stir-fried, stewed, or pickled.
Glossary
Phytochemicals; Most of the more than 1,000 known phytochemicals have antioxidant properties that help protect our cells against disease causing damage. Phytochemical are often indentified by their colour {for example, the purple hued anthocyanins in blackberries and red Iycopene in tomatoes}. Each colourful phytochemical provides a different health benefit to the body, so for the best protection against a variety of disease, choose an array of colorful fruits each day, we need to be eating them every day.
Free radicals: Harmful molecules that occur naturally in the body or that come from pesticides, pollution, smoking and radiation. They damage the body's cells, which can lead to cancer and heart disease.
Antioxidants: Powerful substances that can protect the body against the harmful effects of free radicals. Some of the vitamins, minerals and phytochemicals found in fruit can act as antioxidants.
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