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:
- Phenolic Acid
- Poly Phenols
Fruit is an essential part of your diet. Use the list below to chose fruit that is best for you.
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.
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.
Rich in antioxidants, phyto-nutrient flavonoids and polyphenols.
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.
High in antioxidants protecting against free radicals.
They contain healthy vitamin A, E and K. excellent source of minerals like iron, cooper, magnesium and manganese. Manganese is essential for bone strengthening and plays a cardiac-protective role too.
Very rich in potassium.
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.
Very rich in potassium.
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.
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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.
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.
Contains the antioxidant flavonoids beta-carotene.
Offers protection against many cancers including colon, breast, endometrial and pancreatic cancer.
Other polyphenotic antioxidants found abundantly in red grapes have anti-allergic, anti-inflammatory, anti-microbial and anti-cancer properties.
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 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.
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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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.
Excellent source of vitamin A and flavonoids.
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.
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
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.
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.
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
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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.
Excellent source of vitamin A. rich in antioxidant flavonoids that are found to be protective against colon, prostate, breast, endometrial, lung and pancreatic cancers.
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!
Resources and further reading