FRUIT

 

WHAT IS FRUIT?

Types of fruit and the health benefits they contain are covered below. A fruit is the seed-bearing structure, that comes from a flowering plant.There are hundreds of different types of fruits all over the world. Fruits have been eaten since the beginning of man. Fruits come in all shapes, sizes and colors. They can range from sweet to sour in taste. Fruits are full on healthy vitamins and mineral and more that our bodies need in be healthy. Never be afraid to try new fruits and let your taste buds run wild.

 

 

 

 

 

Acai Berry

 

 

 

 

 

 

 

 

 

 

 

 

 

 

• High in anti-oxidants, minerals, vitamins
• High calorie
• Have been a food the Amazon for centuries
• Contains many anti aging properties
• rich in fatty acids like: Omega-9 and Omega-6
• High in fiber
• Minerals: potassium, iron, magnesium
• B-complex vitamins and vitamin-K

Traditional medicine

1. Juice- diarrhea, parasitic infections, hemorrhages, ulcer
2. crushed seeds- fever
3. roots- menstrual pain, liver diseases, malaria

 

Akebia

• Sweet like raspberry
• Low in calories
• High carbs
• Eaten for centuries in China
• Used in sushi and tempura
• Low fat
• contains pantothenic acid, vitamin C, potassium
• Rich in vitamins and minerals
• Uses include: liver, blood circulation, pain, abdominal pain, dysmenorrhea, redues masses and tumors

 

 

Apple Fruit

 

 

 

 

 

 

 

 

 

 

 

• High in phtyto-nutrients, anti-oxidants
• Low in calories, no saturated fats or cholesterol
• Rich in fiber
• Rich in antioxidants phyto-nutrients flavonoids, polyphenolics and flavoniods like: quercetin, epicatechin, procyanidin B2
• Good source of vitamin C
• B-complex vitamins: riboflavin, thiamin, pyridoxine
• Small amounts of potassium, phosphorus, calcium

 

 

Apricots Fruit

 

 

 

 

 

 

 

 

• low in calories
• Rich source of antioxidants, vitamins, fiber, minerals
• High in Vitamin A, carotenes
• Vitamin C
• Good source of iron, zinc, calcium , manganese, potassium
• High in anti-oxidants: lutein, zeaxanthin, beta kryptoxanthin
• Good source of zeaxanthin

 

 

Avocado Fruit

 

 

 

 

 

 

 

 

 

• high in mono-unsaturated fats and calories
• good source of mono-unsaturated fatty acids like oleic and palmitoleic
• High in fiber
• High in tannin
• antioxidants like: kryptoxanthin, lutein, zeaxanthin, beta, alpha carotenes
• vitamins. Vitamin A, E, and K in pulp
• Good sources of minerals: copper, magnesium, iron, manganese
• High in potassium

 

 

Banana fruit

 

 

 

 

 

 

 

 

 

• High in calories, fiber, anti-oxidants, minerals, vitamins
• High in simple sugar frutose and sucrose
• High in fiber
• Contains antioxidants: lutein, zea-xanthin, alpha and beta-carotenes
• vitamin-B6 (pyridoxine)
• rich in vitamin-C
• Minerals: magnesium, copper, manganese
• rich source of potassium

 

 

Blackberries

 

 

 

 

 

 

 

 

 

• Contains: vitamins, minerals, anti-oxidants, fibers
• low in calories
• Rich in soluble and insoluble fiber
• High in phenolic flavonoid phytochemicals like anthocyanins, ellagic acid, tannin
• vitamin-C
• vitamin A, vitamin E, vitamin K
• potassium, manganese, copper, magnesium
• B-complex vitamins

 

 

Black currants

 

 

 

 

 

 

 

 

 

• High in anthocyanins
• High in anti-oxidants
• Good source of vitamin-C
• vitamin A, beta-carotene, zeaxanthin and kryptoxanthin
• High in iron
• minerals: phosphorus, copper, manganese, magnesium

 

 

Blueberries

 

 

 

 

 

 

 

 

• low in calories
• fiber, minerals, vitamins, pigment anti-oxidants
• highest anti-oxidant of fruits
• phyto-chemical compounds
• chlorogenic acid
• vitamin C, vitamin A, vitamin E
• B-complex vitamins
• manganese, copper, iron, zinc

 

 

Cantaloupe

 

 

 

 

 

 

 

 

 

• very low in calories and fats
• rich in poly-phenolic compounds, vitamins, minerals
• high in Vitamin A
• Rich in antioxidants beta-carotene, lutein, zeaxanthin
• potassium
• B-complex vitamins niacin, pantothenic acid
• vitamin-C

 

 

Cherimoya

 

 

 

 

 

 

 

 

 

 

• high in calories
• no saturated fats or cholesterol
• Good source of fiber
• antioxidants
• Good in vitamin-C
• vitamin B-6
• balanced sodium-potassium ratio

 

 

Cherry

 

 

 

 

 

 

 

 

 

• low in calories
• Rich in phytonutrients, vitamins, minerals
• powerful anti-oxidant properties
• melatonin
• Source of zinc, iron, potassium, manganese, copper
• Tart cherries rich in anti-oxidants lutein, zeaxanthin, beta carotene
• Anti-inflammatory properties
• Acerola cherry very high vitamin-C and vitamin-A

 

 

 

Chokeberry

 

 

 

 

 

 

 

 

• low in calories and fat
• one of the richest sources of flavonoid anthocyanin antioxidants
• Black chokeberries have the high amount anthocyanins
• anthocyanins is anti cancer agents
• Rich in anti-oxidants carotenes, luteins, zeaxanthins
• Good sources of vitamin-C, vitamin A, vitamin E, beta-carotene, folate

 

 

Cranberries

 

 

 

 

 

 

 

 

• high amounts of phenolic flavonoid phytochemicals called pro-anthocyanidins
• Good source of antioxidants
• Research shoes anti-bacterial properties
• berries prevent plaque formation on teeth
• vitamin C, vitamin A, folate, lutein, potassium, manganese

 

 

Dates Fruit

 

 

 

 

 

 

 

 

• high in essential nutrients, vitamins, minerals
• high in simple sugars fructose and dextrose
• rich in fiber
• contain antioxidants tannins
• vitamin-A
• ß-carotene, lutein, zeaxanthin
• excellent source of iron
• Excellent source of potassium
• Rich in manganese, copper, magnesium, calcium
• B-complex vitamins, vitamin K, vitamin B-6, niacin, riboflavin

 

 

Durian fruit

 

 

 

 

 

 

 

 

 

• high in calories
• simple sugars fructose and sucrose
• rich in fiber
• good source vitamin-C
• Excellent source of B-complex vitamins, vitamin B5, vitamin B-6, vitamin B-1
• Contains copper, iron, magnesium
• rich source of potassium

 

 

Elderberry

 

 

 

 

 

 

 

 

• high in calories, anti-oxidants, anthocyanins, minerals, vitamins
• highest anti-oxidant strength among berries
• Excellent sources of vitamin-C
• high in vitamin-A
• B-complex vitamins niacin, folates, pantothenic acid
• potassium, manganese, iron, phosphorus

 

 

Feijoa fruit

 

 

 

 

 

 

 

 

• low in calories
• low fat, no cholesterol
• Rich source fiber
• Good source of vitamin-C
• B-complex vitamins, vitamin-B6, vitamin E , magnesium, copper, manganese

 

 

Figs Fruit

 

 

 

 

 

 

 

 

• low in calories
• fiber, minerals, vitamins, anti-oxidants
• Dried figs possess higher concentrations of calories, minerals, vitamins
• black mission are good in anti-oxidants carotenes, lutein, tannins
• vitamin A, E, and K
• chlorogenic acid
• high in B-complex vitamins niacin, folates, pantothenic acid
• excellent source calcium, copper, iron, selenium, zinc

 

Goji berry

 

 

 

 

 

 

 

 

 

 

 

 

 

• essential nutrients, anti-oxidants, vitamins, minerals
• Dry berries have high carotenoids, calories, vitamins, minerals
• high in antioxidants
• flavonoids quercetin, kaempferol, rutin
• Zeaxanthin a natural anti-oxidant
• excellent sources of vitamin A
• Vitamin C
• Dried berries excellent source of calcium, iron, calcium
• B-complex vitamins, vitamin B-6, riboflavin

 

 

Gooseberries

 

 

 

 

 

 

 

 

 

• low in calories
• good anti-oxidant
• Good source of vitamin-C
• vitamin-A
• small amounts of vitamin B-6, vitamin B5, folates, thiamin
• calcium, phosphorus, manganese, magnesium, potassium
• Indian gooseberries rich in vitamin C

 

 

Grapes

 

 

 

 

 

 

 

 

 

• rich in resveratrol
• Resveratrol reduces risk of stroke
• Anthocyanins
• anti-oxidants
• low in calories
• rich source copper, iron, manganese
• Good source of vitamin-C, vitamin A, pyridoxine, riboflavin

 

 

Grapefruit

 

 

 

 

 

 

 

 

• low in calories
• Rich in fiber
• Pectin
• High in vitamin-A, naringenin, naringin
• rich in vitamin-A
• Excellent source of vitamin-C
• High in potassium
• Red ones are rich in lycopene
• B-complex vitamins riboflavin, pyridoxine, thiamin, copper, phosphorus

 

 

Guava fruit

 

 

 

 

 

 

 

 

 

• low in calories and fat
• Rich source of soluble fiber
• excellent source of vitamin-C
• Good source of Vitamin-A, beta-carotene, lycopene, lutein
• pink guava is high in lycopene
• Rich source of potassium
• Good source of B-complex vitamins niacin, vitamin-B6 , vitamin E. magnesium, copper

 

Jackfruit Fruit

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

• low in calories and simple sugars fructose, sucrose
• vitamin-A, carotene-ß, lutein, kryptoxanthin-ß
• rich in vitamin-A
• Good source vitamin-C
• rich in B-complex vitamins, vitamin B-6, riboflavin, folic acid
• Good source of potassium, magnesium, iron

 

 

Jujube Fruit

 

 

 

 

 

 

 

 

• high in essential nutrients, vitamins, minerals
• high in calories
• Contain tannins
• excellent sources of vitamin-C
• high in calcium
• B-complex vitamins, vitamin B-6, pantothenic acid, riboflavin

 

 

Kiwi Fruit

 

 

 

 

 

 

 

 

 

• moderate in calories
• high in anti-oxidants, minerals, vitamins, fiber
• Good source of fiber
• Excellent source vitamin-C
• good levels of vitamin-A, vitamin-E, vitamin-K, beta-carotene, lutein
• excellent source omega-3 fatty acids
• Rich source potassium
• manganese, iron, magnesium

 

 

Kumquat Fruit

 

 

 

 

 

 

 

 

• low calories
• good sources of fiber, minerals, vitamins, anti-oxidants
• rich in many essential oils, anti-oxidants, tannins, pectin
• high in carotenes, lutein, zeaxanthin
• vitamin A, C and E
• rich in vitamin C
• B-complex vitamins niacin, pyridoxine, pantothenic acid
• Good source of copper, potassium, iron, selenium, zinc

 

 

Lemon

 

 

 

 

 

 

 

 

• low in calories
• no fats or cholesterol
• excellent source of vitamin C
• Snall amounts of vitamin A
• Good source of B-complex vitamins
• copper, potassium, calcium

 

 

Loquat

 

 

 

 

 

 

 

 

• low in calories
• Pectin
• Excellent source vitamin-A
• good source of potassium, folates, vitamin B-6, niacin
• good source of iron, copper, calcium

 

 

Lychee Fruit

 

 

 

 

 

 

 

 

• low calories, no fats or cholesterol, high in fiber, vitamins, antioxidants
• oligonol- anti-oxidant, anti-influenza virus, helps improve blood flow to organs
• Excellent source of vitamin C
• Good source of thiamin, niacin, folates
• potassium and copper

 

 

Mangos

 

 

 

 

 

 

 

• rich in fiber, vitamins, minerals, antioxidants
• excellent source of Vitamin-A, beta-carotene, alpha-carotene
• good source of potassium
• Good source of vitamin-B6, vitamin-C, vitamin-E
• copper
• rich in carotenoids and polyphenols

 

 

Mangosteen Fruit

 

 

 

 

 

 

 

 

• low in calories
• Good source of vitamin C
• Good source of thiamin, niacin, folates
• copper, manganese, magnesium

 

 

Mulberries

 

 

 

 

 

 

 

 

• low in calories
• high in antioxidants, minerals, vitamins
• high amounts anthocyanins
• resveratrol-protects against stroke risk
• Excellent source of vitamin-C
• vitamin A, vitamin E
• Zeaxanthin- protects the retina from ultraviolet rays
• Excellent source of iron
• Good source of manganese, magnesium, potassium
• Rich in B-complex vitamins and vitamin K

 

 

Nectarine

 

 

 

 

 

 

 

• low in calories
• high in anti-oxidants, plant nutrients, minerals, vitamins
• vitamin C
• vitamin A, vitamin E, lutein, zeaxanthin, ß-kryptoxanthin
• Good source of niacin, pantothenic acid, thiamin

 

 

Oranges fruit

 

 

 

 

 

 

 

 

• low in calories
• Pectin
• Excellent source of vitamin C
• Contains phytochemicals
• good levels of vitamin A, alpha and beta-carotenes, beta-kryptoxanthin, lutein
• Good source of thiamin, pyridoxine, folates
• very good source of potassium and calcium

 

 

Papaya fruit

 

 

 

 

 

 

 

• low in calories
• high in fiber
• highest vitamin-C content of all fruit
• Excellent source of Vitamin-A
• Rich in Folic acid, vitamin B-6, riboflavin, vitamin B-1
• high in potassium
• seeds-anti-inflammatory, anti-parasitic, ringworm infections

 

 

Passion fruit

 

 

 

 

 

 

 

 

• rich source of antioxidants, minerals, vitamins, fiber
• Good in vitamin C
• Good levels of vitamin-A
• Very rich in potassium
• Good source of copper, magnesium, iron, phosphorus

 

 

Peaches Fruit

 

 

 

 

 

 

 

• low in calories
• high in minerals and vitamins
• moderate source of vitamin-C
• vitamin-A, ß-carotene
• Rich in potassium, fluoride, iron
• Contain lutein, zeaxanthin, ß-kryptoxanthin

 

 

Pears Fruit

 

• high in fiber, anti-oxidants, minerals, vitamins
• Good source of fiber
• very low calories
• high in vitamin C
• sources of beta-carotene, lutein, zeaxanthin
• high source of iron, potassium, copper, magnesium, folates, riboflavin, vitamin B-6
• least allergenic of all fruits
• treatment of colitis, gallbladder disorders, arthritis, gout

 

 

Persimmon Fruit

 

 

 

 

 

 

 

 

• high in calories
• contain catechins and gallocatechins
• vitamin-A, beta-carotene, lycopene, lutein, kryptoxanthin
• Zeaxanthin- protective light-filtering functions for eyes
• Very good source of vitamin-C
• folic acid, vitamin B-6, thiamin
• high in potassium, manganese, copper, phosphorus

 

 

Pineapple fruit

 

 

 

 

 

 

 

 

• low in calories
• no saturated fats or cholesterol
• contains a enzyme bromelain- an anti-inflammatory, anti-clotting, anti-cancer
• Excellent source of vitamin C
• Vitamin A
• rich in folates, thiamin, pyridoxine, riboflavin, manganese, copper, potassium

 

 

Plums Fruit

 

 

 

 

 

 

 

 

 

• low in calories, no saturated fats
• high in anti-oxidants, minerals, vitamins
• contain fibers sorbitol and isatin- help digestive system
• vitamin A and beta-carotene
• high in potassium, fluoride, iron
• niacin, vitamin B-6, pantothenic acid

 

 

Pomegranate

 

 

 

 

 

 

 

 

• moderate in calories, no cholesterol or saturated fats
• Good source of fiber
• good for weight reduction, boosts immunity, improves circulation, protection from cancers
• punicalagin and tannins may reduce heart-disease
• Good source of vitamin-C
• effective against prostate cancer, benign prostatic hyperplasia (BPH), lymphoma
• Good source of vitamin B-5, folates, pyridoxin, vitamin K, copper, potassium

 

 

Quince fruit

 

 

 

 

 

 

 

 

• low calorie, high in antioxidants, fiber, minerals, vitamins
• catechin and epicatechin
• phenolic compounds: procyanidin-B2, oligomeric procyanidin, polymeric procyanidin
• vitamin C
• Good source of copper, iron, potassium, thiamin, riboflavin, vitamin B-6
• has anti-allergenic and anti-inflammatory properties

 

 

Raspberries

 

 

 

 

 

 

 

 

• low in calories and fats
• rich source of fiber and antioxidants
• high levels of tannin, quercetin, gallic acid, salicylic acid
• Excellent source of vitamin-C
• vitamin A, vitamin E
• potassium, copper, iron, magnesium
• Rich in vitamin K, vitamin B-6, riboflavin, folic acid

 

 

Sapodilla Fruit

 

 

 

 

 

 

 

 

 

• high calorie and fiber
• Rich in tannin
• high in vitamin C
• good source of copper, iron, folate, niacin

 

 

Star fruit

 

 

 

 

 

 

 

 

 

• very low calorie
• high fiber
• high in vitamin-C
• Rich in quercetin, epicatechin, gallic acid
• Good source of riboflavin, vitamin B-6
• phosphorus,zinc, iron, potassium
• juice is as a diuretic

 

 

Strawberries

 

 

 

 

 

 

 

 

• low in calories and rich in minerals, vitamins
• high in anthocyanins
• Excellent source of vitamin-C
• Rich in vitamin B-6, riboflavin, folic acid
• vitamin-A, vitamin-E
• potassium, manganese, copper, iron

 

 

Tangerines Fruit

 

 

 

 

 

 

 

 

• very low calories
• good sources vitamin A
• rich sources of vitamin-C
• Contain pectin
• antioxidant properties

 

 

Watermelon Fruit

 

 

 

 

 

 

 

 

• Rich in electrolytes and water content
• very low in calories
• Excellent source of Vitamin-A
• Rich in lycopene, beta-carotene, lutein, zeaxanthin, kryptoxanthin
• Excellent source lycopene
• Good source of potassium
• vitamin-B6, vitamin B-1, vitamin-C

 

 

ADDITIONAL INFORMATION