Introduction
Fruits and vegetables have a lot of antioxidants, photochemicals and photoestrogens which are integral to a healthy body, but just what are they?
Antioxidants: These are vitamins and minerals such as vitamin A, C, E, beta carotene and selenium that fight free radicals (learn more about free radicals).
Please note that supplementation antioxidants of Vitamin C and E do not seem to help with recovery from exercise. (source).
Photochemicals: Photochemicals are plant chemicals that protect us from heart disease, cancer and other illnesses.
We have broken down each fruit for you so that you can choose the best type of fruit to help your specific needs. Different colors of fruits provide different nutrients.
List of all Fruits
Apple: "An apple a day keeps the doctor away." There is a lot of truth to back up this saying. Not only do apples contain a lot of fibre, but they helps keep you happy on the weight scale.
Nutrient facts for apples
Apricot: Most people have probably eaten dried apricots, which aren't quite as healthy as the fresh kind but are still packed full of beta-carotene, fiber and vitamin C. Apricots are usually picked from May through August in North America.
Nutrient facts for apricots
Avocado : Avocados are an excellent source of good fats such as monounsaturated fatty acids including oleic acid and carotenoids (beta-carotene, zeaxanthin and alpha-carotene). Avocados are an excellent source of vitamin E and potassium.
Nutrient facts for avocados
Bananas : Bananas are an excellent source of potassium, vitamin C, and vitamin B6. Bananas can be eaten everyday. You should store this fruit in rooom-temperature out of the sun.
Nutrient facts for bananas
Barberry: Never heard of a barberry? It's a long shoot plant which contain fruit berries. They are also used for preventing break-ins due to their dense growth.
Blackberry Blackberry is a fruit which most people eat. Blackberries contain polyphelol antioxidants which help metabolism. The blackberry root can also be used in herbal medicine.
Nutrient facts for blackberries
Blueberry Blueberries should be part of your daily diet. Blueberries are extremely high in antioxidants and taste great in smoothies.
Nutrient facts for blueberries
Carrot Carrots are a source of vitamin C, K and a good source of potassium.
Nutrient facts for carrots
Cherry Cherries come in different colors but red sour cherries are an excellent source of vitamin C and a source of potassium.
Nutrient facts for cherries
Crabapples Crabapples are a source of potassium.
Nutrient facts for crabapples
Nutrient facts for crabapples
Cranberry Cranberries are typically eaten around the holiday season, are dark red and usually dried. Cranberries are a source of vitamin K.
Nutrient facts for cranberries
Dates Dates are one of those super fruits that contain a TON of fibre, are a source of protein, calcium, iron, vitamin K, b12, niacin, pantothenate and are an excellent source of potassium.
Nutrient facts for dates
Elderberry Elderberries are an excellent source of fibre and contain vitamin C, calcium, iron, potassium and phosphorus.
Nutrient facts for Elderberries
Figs Figs aren't as good as other fruits but they are still a source of fibre and potassium. They contain a lot of carbohydrates so go easy on them.
Nutrient facts for figs
Gooseberry Gooseberries are high in vitamin C and potassium.
Nutrient facts for gooseberries
Gourd Gourds are a source of vitamin C.
Nutrient facts for gourds
Grapefruit Grapefruits are one of those weight loss fruits that should be ingested everyday. They are high in vitamin C and are easy to prepare.
Nutrient facts for grapefruits
Grapes Grapes are an excellent source of vitamin C, K and iron. Grapes are also turning out to be a super food that contain resveratrol (the anti-aging ingredient).
Nutrient facts for grapes
Guava Guava is an excellent source of antioxidants, vitamin C, niacin, pantothenate and is easy to find at your local grocery store.
Nutrient facts for guava
Jackfruit Jackfruit is a good source of vitamin C, calcium and iron. Jackfruit is also a source of fibre.
Nutrient facts for jackfruit
Jujube Jujubes are usually associated with candies, but these fruits are an excellent source of vitamin C and a source of potassium.
Nutrient facts for jujubes
Kiwi Fruit Kiwis are easily eaten by cutting them in half and then scooping them out with a spoon. They are extremely high in fibre and contain an excellent source of vitamin E and C.
Nutrient facts for Kiwis
Kumquat Kumquats aren't packed full of nutrients but they should still be eaten for variety.
Nutrient facts for kumquats
Lemon Lemons have been shown to help with cleaning out your system and are important for immune function.
Nutrient facts for lemons
Lime Limes are best in a nice cold corona, but they also give a great flavor to other types of food.
Nutrient facts for limes
Mandarin Manderin oranges are an excellent source of vitamin C, a source of calcium and magnesium and are easy to peel and eat. These make a great snack.
Nutrient facts for mandarins
Mango Mangos are found at any all inclusive resort in abundance and are high in vitamin C, K and are a source of potassium.
Nutrient facts for mangos
Melon (Cantaloupe):These high sugar fruits are an excellent source of vitamin C and help improve immune funtion.
Nutrient facts for melons
Nutrient facts for melons
Mulberry
Nectarines Nectarines are easy to prepare: just peel and eat. They are high in vitamin C, a source of niacin, and potassium.
Nutrient facts for nectarines
Olive Olives have been underrated as a fruit but they actually contain omega 3's. Olive oil is from olives believe it or not! These are an excellent source of good fats but are extremely high in sodium. If you have hypertension, lay off the olives.
Nutrient facts for olives
Orange Oranges are a source of calcium, potassium and vitamin C.
Nutrients facts for oranges
Papaya Papayas are an excellent source of vitamin C and a good source of potassium.
Nutrient facts for papayas
Passion Fruit Passion-fruit is definitely a super fruit with an excellent source of vitamin C, potassium and a good source or iron, niacin, phosphorus and magnesium.
Nutrient facts for passion-fruit
Pawpaw
Peach Peaches are found easily in every supermarket and are a good source of vitamin C and potassium.
Nutrient facts for peaches.
Nutrient facts for peaches
Pear Pears are a great source of vitamin K, C and a great source of fibre.
Nutrient facts for pears
Pineapple Pineapples are most peoples favorite fruit but make sure you take it easy as they do have a LOT of sugar.
Nutrient facts for pineapples
Plum Plums are a great fruit to eat as a snack. They are high in vitamin C, K and a source of potassium.
Nutrient facts for plums
PomegranatePomegranates are loaded with vitamin K, potassium, pantothenate and are great for your immune system. The best way to prepare pomegranates is to cut them in half and spank them with the back of a spoon into a bowl.
Nutrient facts for pomegranates
Raspberry Raspberries are chalk full of antioxidants and other free radical busting vitamins such as vitamin C, iron and vitamin K.
Nutrient facts for raspberries
Rhubarb Rhubarb is very popular in the holidays and is a good source of vitamin C, K, calcium, and potassium.
Nutrient facts for rhubarb
Strawberry Strawberries aren't quite as good raspberries for their antioxidant content but they are still full of vitamin C, potassium and iron.
Nutrient facts for strawberries
Sweet Lime
Tangerines Tangerines are part of the orange family and have lots of vitamin C and are great for your immune system.
Tomato Tomatoes have been shown to help with prostate cancer not to mention they have a high level of vitamin C. You should ingest your tomatoes in fresh form, not the kind in the containers (aka Ketchup)
Nutrient facts for tomatoes