According to Dr. Cara rosenbloom.
"THE TOP 25 HEALTHY FRUITS: BLUEBERRIES, APPLES, CHERRIES, BANANAS AND 21 MORE HEALTHY PICKS
BY: CARA ROSENBLOOM, RD NUTRITION
APR24,2011
FRUIT NUTRITION TAGS 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 health fultoo. Rich in vitamins A and C, plus folate and other essential nutrients, they may 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 health recommends 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. Nope. 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. You can't get all that from a pill.
All fruits offer health benefits, but the following 25 standout as nutrient- dense powerhouses with the most disease-fighting potential. ( Note: Only the best sources of each vitamin, mineral and antioxidant are listed in the "nutritional value" section.)
Apple
• Nutritional value (1 medium): 75 calories, 3 g fibre • Disease-fighting factor: Apples contain antioxidants called flavonoids, which may help lower the chance of developing diabetes and asthma. Apples are alsoa natural mouth freshenerand cleanyour teethwith each crunchy bite. • Did you know? An apple's flavour and aroma comes from fragrance cells in apple skin, so for maximum flavour, don't peel your apple. Plus, the vitamins lie just beneath the skin.
Avocado
• Nutritional value ( ½ avocado): 114calories, 4.5 g fibre, source of vitamin E and folate • Disease-fighting factor: Avocados contain healthy mono unsaturated fats that can help lower cholesterol levels when eaten insteadof harmful saturated fats. For a heart-healthy boost, replace butter with avocado on yourfavourite sandwich. • Did you know? Babies love avocados. Their soft, creamy texture makes them easyto eat, and their high fat contenthelps with normal infantgrowth and development.
Banana
• Nutritional value (1 medium): 105calories, 3 g fibre, source of vitamin B6, potassium andfolate • Disease-fighting factor: With 422milligrams of potassium per banana, these sweet delights havemore potassium than most fruit and may help lower blood pressure levels. • Did you know? People withrubber latex allergies may also be allergicto bananas since the two come from similar trees and share a common protein.
Blackberry
• Nutritional value (1/2 cup/125 mL): 31 calories, 4 g fibre, rich in antioxidants • Disease-fighting factor: Blackberries get their deep purple colour from the powerful antioxidant anthocyanin, whichmay 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? The ancient Greekscalled blackberries"gout-berries" and used themto treat gout-related symptoms
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Blueberry
• Nutritional value (1/2 cup/125 mL): 41 calories, 1.5 g fibre, rich in antioxidants • Disease-fighting factor: Blueberries rankNo. 1in antioxidant activity when comparedto 60 other fresh fruits and vegetables. Blueberries may help lower the risk of developing age- related diseases such as Parkinson's and Alzheimer's . • Did you know? Blueberries freeze very well. Here's how: Rinse, then let berries dry in a singlelayer on towels. Freeze in a single layer on rimmed baking sheets. Seal in freezer-safe containers for up to one year. Use them straight from the freezer in your morning cereal,blend them intoa smoothie or mix into pancake or muffin batter. (You can also buy frozen blueberries year-round.)
The servingsize listed for each fruit in our glossary counts as one servingin Canada's FoodGuide. The number of servings you need each day depends on your ageand gender. For example, womenbetween the agesof 19 and50 need seven to eight servingsof fruit and vegetables each day (three fruit and four vegetable servings would suffice). To determinethe correct number of vegetable and fruit servingsfor you, visit the HealthCanada website( www.hc-sc.gc.ca ) at andsearch for "food guide."
Cantaloupe
• Nutritional value (1/2 cup/125 mL): 25 calories, lessthan 1 g fibre, source of vitamin A, folateand 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 hasabout half the calories of mostother fruits. • Did you know? Since bacteria can growon the outsiderind, itis important to wash cantaloupe before cuttinginto it.
Cherry
• Nutritional value (1/2 cup/125 mL): 46 calories, 1.5 g fibre, rich in antioxidants • Disease-fighting factor: Sour cherriescontain 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? Sour cherries, commonlyused in pieand jam, have more vitamin Cthan sweet cherriesdo, but much of it is lost when they are heated.
Cranberry
• Nutritional value (1/2 cup/125 mL): 25 calories, 2.5 g fibre, rich in antioxidants • Disease-fighting factor: Cranberries are antibacterial andstudies show that they can help treat and prevent urinary tract infections. Recent research hasalso linked cranberries tothe prevention of kidney stones and ulcers. • Did you know? Unsweetened cranberry juice makesan excellent mouthwash – studies show it can help kill bacteria and fight cavities.
Fig (dried)
• Nutritional value (2 dried figs): 42 calories, 1.5 g fibre, source of potassium, calciumand iron • Disease-fighting factor: High in fibre, figs may help reduce the risk of heart disease. • Did you know? Puréed figs make an excellent substitutefor fat (like butter or oil) in baked goods. Simply purée 1 cup (250 mL) of dried figswith 1/4 cup (50 mL) of water, then replace half of the fat called for in the recipewithan equal amountof the fig mixture.
Goji berry
• Nutritional value (1/2 cup/125 mL): 90 calories, 2.5 g fibre, source of vitamin A, rich in antioxidants • Disease-fighting factor: Gojiberries are a nutrient powerhouse, containing six vitamins, 21 minerals and a slew of antioxidants. They have been linked to the prevention of diabetes and cancer, but moreresearch is needed to understand their effects. • Did you know? Dried goji berries , whichlook like dried cranberries, can be found in mosthealth food and bulkstores. Note: HealthCanada has warned people using the prescription drug Warfarin to avoid goji berries, because they canalter the drug’s effectiveness.
Frozen fruit If yourfavourite fresh fruit is onlyavailable for six weeks of the year, head to the frozen food aisle. Grocery store freezers house a varietyof affordable frozen fruit, ranging from cubed mango to woodlandblueberries to tropical fruit salad.
Notonly is frozen fruit convenient, but it's also equally nutritious – if not more so – than its fresh counterpart. Fresh fruit startsto lose nutrients as soon as it's picked. The time between harvest and consumptioncan be long enough for significant nutrient losses to occur. Frozen fruit, however, is picked and frozen immediately, retaining much of the nutrient value. Plus, since frozen fruit is already washed, peeled and cut, it's a breeze to use. It canbe thawedat room temperature or defrosted in the microwave. Once defrosted, eat itas you wouldfresh fruit, or useit atopcereal, mixed in yogurt or blended intosmoothies .
Grape
• Nutritional value (1/2 cup/ 125 mL): 53 calories, lessthan 1 g fibre, source of manganese • Disease-fighting factor: Grapes contain resveratrol, an antioxidant that may help prevent heart disease by reducing blood pressure levels and loweringthe risk of blood clots. Resveratrol may also help stop the spread of breast, stomach and coloncancer cells. • Did you know? Youcan freeze red andgreen grapes and usethem as colourful ice cubesin your favourite drinks. They add a special touch tosparkling water or Champagne.
Grapefruit (pink)
• Nutritional value (1/2 grapefruit): 52 calories, 2 g fibre, source of vitamin A • Disease-fighting factor: Pink grapefruit contains lycopene andflavonoids, which may help protect againstsome types of cancer. Grapefruitalso boasts an amplesupply of pectin, a soluble fibre that may help lower cholesterol levels. • Did you know? Grapefruit can heighten the effect of certain drugs, including cholesterol-lowering statins. Check with yourpharmacist to seeif grapefruit may interfere with any of your medications.
Kiwifruit
• Nutritional value (1 large): 56 calories, 3 g fibre, source of vitamins C and E, and of magnesium and potassium • Disease-fighting factor: With morevitamin Cthan oranges, kiwiscan help in the development and maintenance of bones, cartilage, teethand gums. They can alsohelp lower blood triglyceride levels (high triglycerides increase the risk of heart disease). • Did you know? Most people remove the fuzzy skin, but kiwiscan actually be eaten whole– skin and all.
Mango
• Nutritional value (1/2 medium): 54 calories, 1.5 g fibre, source of vitamins A and E • Disease-fighting factor: Mangoesare high in the antioxidants lutein and zeaxanthin, whichmay help protect vision andreduce the risk of age-related maculardegeneration (the leading cause of blindness in adults). • Did you know? Mangoes can be enjoyedripe as a sweet, juicy dessert choice or unripeas a sour, crunchy addition to chutney and salads.
Orange • Nutritional value (1 medium): 62 calories, 3 g fibre, source of vitamin C, folateand potassium • Disease-fighting factor: Oranges are a good source of folate, an important vitamin forpregnant women that can help prevent neural tube defects in their infants. They alsocontain a phytochemical called hesperidin, whichmay lower triglyceride andblood cholesterol levels. • Did you know? The edible white part of the orange rind hasnearly the same amountof vitamin C as the flesh, so eat that part too!
Papaya
• Nutritional value (1/2 medium): 59 calories, 3 g fibre, source of folate, vitaminsA and C • Disease-fighting factor: Papayas contain papain, an enzyme that aidsdigestion. Plus, their high vitamin A contentaids in maintaining the health of the skin. • Did you know? The black seeds insidethe papayaare edible andhave a sharp, spicy flavour. Try blending them intosalad dressing as a substitutefor black pepper.
Peach
• Nutritional value (1 medium): 58 calories, 2 g fibre, source of vitamin A • Disease-fighting factor: High in vitamin A, peaches help regulate the immune system andcan help fight off infections. • Did you know? Peaches do not get any sweeter once they havebeen picked, so avoid buying underripe peaches.
Pear
• Nutritional value (1 medium): 96 calories, 5 g fibre • Disease-fighting factor: Much of the fibre found in pears is soluble, whichcan help prevent constipation. Soluble fibre may also help reduce blood cholesterol levels and prevent heart disease. • Did you know? Unlike mostother fruits, pears don't ripen well on the tree. Instead, pears are harvested when mature andare allowed to finish ripening undercontrolled conditions.
Pineapple
• Nutritional value (1/2 cup/125 mL): 40 calories, 1 g fibre • Disease-fighting factor: Pineapple contains a natural enzyme called bromelain, which breaksdown protein and helps aiddigestion. Bromelain may alsohelp prevent blood clots, inhibit growth of cancer cells and speed woundhealing. • Did you know? Since bromelainbreaks down protein, pineapple juice makesan excellent marinade andtenderizer for meat.
Pomegranate
• Nutritional value (1/2 fruit): 53 calories, lessthan 1 g fibre, source of vitamin A andpotassium • Disease-fighting factor: Pomegranates contain antioxidant tannins, which may protect the heart. Studiesshow that daily consumptionof pomegranatejuice may promotenormal blood pressure levels and reduce the risk of heart attacks. • Did you know? Pomegranates contain glistening, jewel-like seeds called arils that can be pressed intojuice. One medium pomegranate yields about 1/2 cup (125 mL) of juice.
Prune
• Nutritional value (3 prunes): 60 calories, 2 g fibre, source of vitamin A • Disease-fighting factor: Prunes are a source of the mineral boron, which may help prevent osteoporosis. Prunes alsoimpart a mild laxative effectdue to their high content of a natural sugar called sorbitol. • Did you know? Marketers in the United States are trying to legallyrename prunes "dried plums" to appeal to a youngermarket.
Raspberry
• Nutritional value (1/2 cup/125 mL): 32 calories, 4 g fibre, source of folateand magnesium • Disease-fighting factor: Raspberries are rich in ellagic acid, an antioxidant that may help prevent cervical cancer . Promising studies in animals have led researchers tobelieve that raspberries may also help treat esophageal andcolon cancer. • Did you know? Raspberries are so perishable that onlythree per centof Canada's raspberry crop is soldfresh. The remainingberries are used to make jam , baked goods andother delicacies.
Strawberry
• Nutritional value (1/2 cup/125 mL): 23 calories, 1.5 g fibre, source of vitamin C • Disease-fighting factor: Strawberriesare rich in severalantioxidants that have anti-inflammatory properties, including helping to prevent atherosclerosis (hardened arteries) and to suppressthe progressionof cancerous tumours. • Did you know? The flavour and colour of strawberries is enhanced by balsamicvinegar. For a fabulousdessert, drizzle balsamicvinegar over ripe strawberries andserve with vanillaice cream.
Tomato
• Nutritional value (1 medium): 22 calories, 1.5 g fibre, source of vitamin A, folateand potassium • Disease-fighting factor: Tomatoes are nature's best source of lycopene, a potent antioxidant that may help reduce cholesterol levels and protect against advanced-stage prostate cancer. • Did you know? Tomatoes cooked witha touch of oil provide morelycopene than raw tomatoes, so a rich tomato sauce made with olive oilis a healthy choice.
Watermelon
• Nutritional value (1/2 cup/125 mL): 23 calories, lessthan 1 g fibre, source of vitamin A • Disease-fighting factor: Watermelon is 92 percent water, makingit aptly named. It's a greataddition to any weight-loss diet because itis low in calories and satisfies the sweet tooth. • Did you know? Watermelon rinds and seeds are bothedible. Roasted, seasoned seeds make a greatsnack food, andthe juicy rind can be stir-fried, stewed, or pickled.
Glossary Phytochemicals: Most of the morethan 1,000 known phytochemicals have antioxidant properties that help protect our cells againstdisease-causing damage. Phytochemicals are often identified by their colour (for example, the purple-hued anthocyanins in blackberriesand the red lycopene in tomatoes). Each colourful phytochemical providesa different health benefit to the body, so for the best protection against a variety of diseases, choose an array of colourful fruits each 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 substancesthat can protect the bodyagainstthe harmful effects of free radicals. Some of the vitamins, minerals and phytochemicals foundin fruit can act as antioxidants."
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