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Fruits

Blackberries – Blueberries – Strawberries – Raspberries – Cranberries –Cherries – Bananas – Figs – Oranges – Watermelons – Grapes – Apples – Kiwis

Studies show that the more produce you eat the better, but specifically berries can enhance brain function and keep your brain healthy, so make sure you include these delicious and low-calorie healthy fruits to help meet your 5+ servings of fruits each day.

Strawberries

are an excellent source of vitamins C, B6 and K, dietary fibers and flavonoids, as well as a very good source of manganese, pantothenic acid, vitamin B1, folic acid, biotin and iodine.

Strawberries’ unique flavonoid content makes them a valuable protector against inflammations, cancer and heart disease.  The anti-inflammatory properties of strawberries include the ability of their flavonoids to lessen the activity of the enzyme cyclooxygenase or COX. Unlike other drugs that are COX inhibitors, strawberries do not cause internal bleeding or heart disease. The calories in fruit such as strawberries equals around 10 calories for 1 large strawberry.

Raspberries

are an excellent source of fiber, manganese, vitamin C, flavonoids and ellagic acid. They are also a very good source of vitamin B2 as well as other B vitamins such as folic acid, niacin, pantothenic acid and vitamin B6.

Raspberries are a great low calorie (100g around 25 calories), nutrient-dense food. Flavonoids, mainly anthocyanidins, are responsible for the color of raspberries as well as most of their health benefits. These flavonoids, and others, act as powerful antioxidants. Raspberries are also an excellent source of the cancer-fighting compound ellagic acid.

Blueberries

are an excellent source of flavonoids, especially anthocyanidins which are also responsible for the blue, purple and red pigments. Blueberries are also a very good source of vitamin C, vitamin E, manganese, riboflavin,  soluble fiber and insoluble fiber such as pectin.

The health benefits of blueberries are due mainly to anthocyanidins which exert exceptional antioxidant activity. In fact, when researchers at Tufts University analyzed sixty fruits and vegetables for their antioxidant capability, blueberries rated the highest. The calories in fruit such as blueberries i s a mere 50 calories per cup.

Some practical applications of this antioxidant activity may be in the protection of Alzheimer’s disease. Research has found that blueberries help protect the brain from oxidative stress and may reduce the affects of age related conditions.

Currently the most popular medical use of blueberries is in improving vision and protecting against age related macular degeneration. Research has also shown that blueberries and bilberries may be protective against the development of cataracts and glaucoma as well as therapeutic in the treatment of varicose veins, hemorrhoids and peptic ulcers.

Blueberries were also traditionally a popular remedy for both diarrhea and constipation.

Cherries

like other berries are a rich source of flavonoids, specifically anthocyanidins and proanthocyanidins, the flavonoid molecules that give this fruit its deep red-blue color. The darker the color the better it is for you because of the higher concentration of flavonoids.

Cherries also act as antioxidants and inhibit the activity of the enzyme cyclooxygenase or COX (COX1 and Cox2), special cells in response to inflammations in the body used to signal pain and inflammation, without side effects.

Cherries also offer significant anticancer protection. Research conducted at Michigan State University found that two of the anthocyanidins found in cherries – isoquerxitrin and quercetin – have been found to inhibit the growth of colon cancer. One medium cherry contains  about 5 calories.

Last not least cherries are particularly useful in the treatment of gout as it’s anthocyanidins have been shown to inhibit the activity of xanthine oxidase, the enzyme involved in the production of uric acid.

Cranberries

are low in calories ( 1/2 cup around 20 calories) and have a high source of Vitamin C, soluble and insoluble fiber as well as a good source of manganese and copper. Cranberries are also rich sources of  anthocyanidins, antioxidant pigments that give it their rich colors.

Several medical research studies have revealed the chemical and physiological effects  cranberries have on the urinary tract and how drinking cranberry juice may help prevent urinary tract infections.

Another beneficial effect of cranberries is the prevention of kidney stones. Further research has revealed that cranberries are phytochemical phenoms that provide five times the antioxidant content of broccoli due to their high concentration of  anthocyanidins. These antioxidants have been shown to inhibit the development of atherosclerosis, cancer and other degenerative diseases.

Bananas

Bananas are one of the best natural sources of potassium, vitamin B6, vitamin C, fiber, riboflavin, magnesium, biotin and carbohydrates.

Bananas are packed with nutrients, especially potassium, which is one of the most important electrolytes in the body, helping to regulate heart function as well as fluid balance, a key factor in regulating blood pressure.

An extensive landmark study  revealed that men who ate diets higher in potassium rich foods had a substantially reduced risk of stroke.

Bananas, due to their high content in pectin, a soluble fiber, not only lowers cholesterol but also normalizes bowel functions. The calories in bananas amount to around 100 calories for 1 large banana.

Figs

The fig tree is a member of the mulberry family.

Figs are high in natural simple sugars, minerals and fiber and are a good source of potassium, calcium, magnesium, iron, copper and manganese.

Due to their high source of fiber they are often recommended to nourish and tone the intestines. Their potassium properties help control blood pressure. In addition to that, due to their very high alkaline content, figs are useful in supporting the proper pH of the body. The calories in fruit such as one medium Fig is about 50 calories.

Grapes

The nutritional benefits of grapes are similar to other berries. Eating the seeds of grapes adds to the nutritional quality.

Grapes are a great source of manganese, vitamins B6, thiamine, riboflavin, potassium, vitamin C, flavonoids and the compound resveratrol.

Grape seed extracts which are rich in flavonoids known as procyanolic oligomers, are widely used treating varicose veins and other venous disorders. See hemorrhoids.

Grapes also have a component known as resveratrol which belongs to a group of compounds called phytoalexins. Plants produce this as a  self defense against environmental stressors. Resveratrol acts as an antioxidant and has also been shown to reduce the buildup of plaque in arteries. The calories in grapes for one large bunch of grapes is about 310 calories.

Kiwifruit

The kiwifruit, a native to New Zealand was named in honor of the native bird in New Zealand which also has a brown fuzzy coat.

This fruit actually originated from China where it has been consumed for thousands of years and is known as yang tao.

The kiwifruit is a great source of vitamin C and dietary fiber. In addition to that it is also a good source of minerals potassium, magnesium, copper, phosphorous and antioxidant vitamins E and A.

Rich in antioxidants and enzymes and due to  it’s rich vitamin C source, Kiwis promote respiratory tract health. The kiwi fruit only contains about 40 calories.

Oranges

How can one do without oranges – reading this, it almost seems like a wonder fruit. This citrus fruit is full of flavonoids and vitamin C – in fact one orange (130 grams) supplies nearly 100% of the recommended dietary intake of vitamin C. Furthermore, oranges are rich in dietary fiber, a great source of B vitamins (including vitamins B1, B2, B6, folic acid and pantothenic acid) carotenes, pectin, potassium and folic acid.

The high vitamin C content and flavonoids of oranges make them important with our immune system, lens of the eye, adrenal glands, reproductive organs and in the connective tissues or our body such as joints, gums and in promoting overall health.

One of the most important flavonoids of oranges is hesperidin which has shown to lower blood pressure as well as cholesterol. The consumption of oranges and orange juice has also shown to help fight against viral infections and protect against cancer. Calories in fruit such as oranges is about 80 for a medium orange.

Watermelon

The watermelon in a native of the Kalahari Desert of South Africa.

The water content of watermelons is approximately 92 %. They are low in calories (approximately 70 calories for a thick slice) yet they are still a very good source of vitamin C, beta-carotene and lycopene.

Their high water content make them a very good diuretic. It is furthermore packed with some of the most important antioxidants in nature including lycopene – the same carotenoid pigment of tomatoes.

Apples

The apples is a great source of vitamin C, pectin and other fibers, as well as a good source of potassium. Most of apple’s nutrients are contained in the skin.

You know the old saying” an apple a day keeps the doctor away”. Studies have shown that apple consumption was shown to be consistently associated with a reduced risk of heart disease, cancer, asthma, and type-2 diabetes.

Apples are also very high in pectin, a gel forming fiber, which can lower cholesterol levels as well as help promote bowel regularity. The calorie content of a large apple is around 100 calories.

Fruit Salad

Have a bowl of fresh healthy fruit daily to kick off your day and give you all the vitamins and nutrients your body needs and deserves.



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