Fruit List

Your Fruit List!


Firstly you will find the following terms throughout this list:

*ORAC – Oxygen Radical Absorbance Capacity (a measure of antioxidant strength).

Phytochemicals – chemical compounds that occur naturally in plants. (Phyto – the Greek for plant).

Phenolics are biologically active compounds.

Phenolic Phytochemicals are the largest category of phytochemicals and the most widely distributed in the plant kingdom. The most important groups are:

  • Flavonoids
  • Phenolic Acid
  • Poly Phenols

Fruit is an essential part of your diet. Use the list below to chose fruit that is best for you.

Acai Berry

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Good levels of anti-oxidants, minerals and vitamins. Has high caloric value and fat unlike other berries. By virtue of their anti-free radical fighting action, studies suggest the many polyphenolic anthocyanin compounds contain anti–aging, anti-inflammatory and anti-cancer properties.

Rich in olac acid (omega 9) and linoleic acid (omega 6)

Acai berry pulp has good dietary fibre which helps to remove cholesterol from the stool. Medium level ORAC value.

Good amounts of minerals like potassiummanganesecooperiron, and magnesium.

Rich in B-complex vitamins and Vitamin K.

Very good amount of niacinvitamin B-6 and riboflavin which help in the metabolism of macronutrients.

Apples

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Low in calories, no saturated fat or cholesterol, rich in insoluble and soluble dietary fibre which helps prevent absorption of dietary LDL cholesterol in the gut.

The dietary fibre also helps protect the mucus membrane of the colon from exposure to toxic substances by binding to cancer-causing chemicals in the colon.

They contain good quantities of vitamin C and beta-carotene which are powerful antioxidants.

Rich in antioxidants, phyto-nutrient flavonoids and polyphenols.

Good source of B-complex vitamins like potassiumphosphorus, and calcium.

Apricot 

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Low in caloric value, rich source of dietary fibre, antioxidants, vitamins and minerals

Excellent source of Vitamin A and carotenes both essential for vision.  Vitamin A is also important for maintaining healthy mucus membrane and skin.  Carotene help protect the body from lung and oral cavity cancers.

Contains Vitamin C, another natural anti-oxidant that helps develop resistance against infectious agents and harmful oxygen free radicals

Good source of minerals such as potassium, iron, zinc, calcium and manganese.

Avocado

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

High in Monounsaturated fats like oleic, palmitoleic and linoleic acid. Very good source of soluble and insoluble dietary fibre.

High in antioxidants protecting against free radicals.

They contain healthy vitamin A, E and K. excellent source of minerals like ironcoopermagnesium and manganeseManganese is essential for bone strengthening and plays a cardiac-protective role too.

Very rich in potassium.

Banana

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Rich in calories but very low in fat. Its flesh is composed of simple sugars like fructose and sucrose which is easy to digest and provides an instant release of energy and vitality to the body. great choice for an after-work-out recovery fruit.

Good amounts of soluble dietary fibre

Contains many health promoting flavonoid poly-phenolic antioxidants which protect against free radicals.

Good source of vitamin B6 (pryridoxine) and vitamin C.

Adequate levels if minerals like coppermanganese and magnesium.

Very rich in potassium.

Blackberries

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Low in calories, rich in soluble and insoluble fibre. Significant source of phenolic flavonoid phytochemicals. Thee antioxidant compounds have potential health benefits against cancer, ageing, inflammation and neurological disease.

Excellent source of vitamin C.

Adequate levels of vitamin A, E and K and rich in many other health promoting poly-phenolic antioxidants.

Good amount of pyridoxineniacinpantothenic acidriboflavin and folic acid which help to metabolise macronutrients.

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Blueberries

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Very low in calories. They are amongst the highest antioxidants value fruit derived mainly from poly-phenolic anthocyanidin. They also have flavonoid antioxidants such as carotene B, lutein and zeaxanthin.

The phytochemical compound in the this fruit rid the body of harmful oxygen-derived free radicals protecting against cancer, ageing, degenerative disease and infections.

Studies also support the chlorogenic acid present in these berries help lower blood sugar levels and control glucose levels in type II diabetes mellitus condition.

Small amount of vitamin C, A and E but all together these vitamins make potent soluble antioxidants and limit free radical production in the body.

Good amount of minerals including potassiummanganese, copper, iron and zinc.

Cantaloupe

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Low in calories and fat but rich in health promoting poly phenolic phytochemicals. Excellent source of vitamin A which is essential for vision and the protection of the mucus membranes of the skin.

Contains the antioxidant flavonoids beta-carotene.

Offers protection against many cancers including colon, breast, endometrial and pancreatic cancer.

Contains Zeaxanthin.

Good source of potassium and B-complex vitamins.

Grapes

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Low in calories with zero cholesterol. Rich in polyphenolic phytochemical; compound resveratrol which is a powerful antioxidant which may reduce the risk of stroke.

Other polyphenotic antioxidants found abundantly in red grapes have anti-allergic, anti-inflammatory, anti-microbial and anti-cancer properties.

Rich source of minerals such as copperironmanganese and potassium.

Good source of vitamin C, A and K, carotenes and B-complex vitamins

Kiwi

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Very rich source of soluble dietary fibre. Excellent source of antioxidant vitamin C and very good levels of vitamin A, E, K and flavonoids antioxidants such as beta-carotene.

Some research show that certain substances in kiwi function as a blood thinner similar to aspirin to prevent clot formation inside the blood vessels.

Excellent source of omega-3 fatty acids.

Rich in potassium. Good amount of minerals such as manganeseiron and magnesium.

Lemon

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Low in calories, one of the lowest among the citrus group, no saturated fat or cholesterol.

Rich in dietary fibre. Contains citric acid which is a natural preservative.

Aids digestion and may dissolve kidney stones.

Excellent source of vitamin C and water soluble natural antioxidant.

Contains a variety of phytochemicals which have a bio-active effect on human health as an antioxidant, free radical scavenger and immune system modulator.

Small levels of vitamin A. good source of B-complex vitamins and a healthy source of minerals like ironcopper, potassium and calcium.

Citrus fruit like lemons and orange have scientifically evidence to suggest the phyto-chemical antioxidants, soluble and insoluble dietary fibre have been found to reduce the risk of cancers, chronic diseases like arthritis, obesity and coronary heart disease.

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Mango

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

According to some new research mango fruit has been found to protect against colon, breast, leukemia and prostate cancers. The presence of their poly-phenolic antioxidant compound offer this protection against cancer.

Excellent source of vitamin A and flavonoids beta-carotene, alpha-carotene and beta-cryptoxanthin which are essential for vision.

Good source of vitamin B6vitamin C and vitamin E.

Contains minerals like coppermanganese and zinc.

Papaya

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Very low in calories and has no cholesterol with an easily digestible flesh. Good dietary fibre.

It is one of the fruit with the highest vitamin C content (provides 103% of DRA) even higher than oranges or lemons.

Excellent source of vitamin A and flavonoids.

Rich in many essential B-complex vitamins and has good amount of potassium and calcium.

Peach

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Low in calories with no saturated fat.

Good source of antioxidant, vitamin C and health promoting flavonoid poly-phenolic antioxidants.

Moderate source of vitamin A and B-carotene which is essential for vision.

Rich in minerals like potassiumcalcium and ironIron is required for red blood cell formation.

Pear

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Low in caloric value. Good dietary fibre most of which is non-soluble. Also the gritty fibre content bonds to cancer causing toxins and chemicals in the colon, protecting its mucous membrane from contact with these compounds.

Good quality of vitamin C

Rich in antioxidant flavonoids phytonutrients such as beta-carotene. These compounds along with vitamin C and vitamin A help protect the body from harmful free radicals.

Good source of vital minerals such as copperironpotassium, manganese and magnesium.

Also contains B-complex vitamins.

Pears are among the least allergenic of all fruits, which is why they are often pureed and fed to babies. They may be useful in treating colitis, chronic gall bladder disorders, arthritis and gout.

Pineapple

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Low in calories and contain no saturated fat or cholesterol. A rich source of soluble and insoluble dietary fibre.

Pineapples contain a proteolytic enzyme called bromelain which breaks down the protein during the digestive process. Bromelain has anti-inflammatory, anti-clotting and anti-cancer properties.

Good source of vitamin C and vitamin A also beta-carotene levels which have antioxidant properties.

Rich in B-complex vitamins and minerals like coppermanganese and potassium.

Pomegranate

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Moderate in calories, with slightly more than an apple, has no cholesterol or saturated fat.

Rich source of soluble and insoluble dietary fibre – good for weight and cholesterol management.

This fruit may protect from colon cancer.

Punicalagin is a polyphenolic antioxidant compound found abundantly in the juice of pomegranate which may be effective in reducing the risk of heart disease by scavenging harmful free radicals from the body.

Good source of vitamin C

It has been suggested that regular consumption of pomegranate is effective against prostate cancer, benign prostatic hyperplasia (BPH), diabetes and lymphoma.

Good source of vitamin-B complex and minerals like calciumcopper, potassium and manganese.

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Strawberries

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Low in calories and fat. Strawberries have significantly high amounts of phenolic flavonoids phyto-chemicals called anthocyanins and ellagic acid. Some studies show that consuming this fruit have potential health benefits against cancer, ageing, inflammation and neurological disease.

Excellent source of vitamin C (98% RDA)

A powerful natural antioxidant. Rich in B-complex group of vitamins.

Strawberries contain vitamin A, vitamin E and many health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and beta-carotene in small amounts that act as protective scavengers against oxygen-derived free radicals.

Good amount of minerals like potassium, manganese, fluorinecopperiron and iodine.

Water Melon

Fruits, healthy fruits, healthy living, healthy snacks, free radicals

Rich in electrolytes and water content. Very low in calories and fat.

Excellent source of vitamin A. rich in antioxidant flavonoids that are found to be protective against colon, prostate, breast, endometrial, lung and pancreatic cancers.

Good source of potassium and a good amount of vitamin B6 and vitamin C and the trace mineral manganese.

Wow quite a list! But you’ve got the pick of the bunch and if you haven’t realised already, all fruit is packed with rich nutritious value.

When it comes to choosing fruit it is worth remembering that variety is definitely the spice of life!

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Resources and further reading

http://ndb.nal.usda.gov/ndb/foods