It's summertime and that means lots of fresh fruits and veggies are in-season and on sale! So what do the different types of fruit have to offer? Let's cover 15 of the most popular fruits and talk about the benefits of each:
1. Apple (medium):
• 72 calories
• 3.3 g Fiber→slows release of sugar in blood, lowers blood cholesterol levels.
• Seeds contain cyanide→toxic
• Good source of vitamin B
• Contains polyphenols→reduced cancer benefits
• Good antioxidant→improve immune system
2. Banana:
• 105 Calories
• 3.1 g Fiber
• 422 mg Potassium
• 30 mg Vitamin C
• Most easily digestible fruit
3. Orange:
• 70 calories
• 3 g Fiber
• Folate→provides 20% daily needs
• Monoterpenes in peels→prevent/fight cancer
• In top 5 of fruit antioxidants sources
• Contain bioflavenoids→inhibit metabolizing of harmful substances
4. Tomato:
• 35 calories
• 396 mg Potassium
• ↓ risk of prostate cancer
• Low amount of fat and sodium
• Antioxidant
• riboflavin→reduce frequency of headaches
5. Peach:
• 40 calories
• Niacin
• Fresh and canned have same vitamin amount
• 10 g carbohydrates
6. Grapes (1.5 cups):
• 90 calories
• Easy to snack on
• Good source vitamin C
• Antioxidant
• Dark grapes→protective phytochemicals
• ↓ risk of coronary heart disease
7. Strawberry (8 medium):
• 45 calories
• Great source of vitamin B and C
• ↓ risk of prostrate cancer, and LDL cholesterol buildup
• Antioxidant
• Prevents oxidation in cells
8. Plum (2 medium):
• 80 calories
• 19 g. carbohydrates
• Dried and fresh→good antioxidant
• Great source of riboflavin and vitamin C
9. Pineapple (2 slices):
• 60 calories
• Cheap
• Keep well
• Canned loses about 1/3 vitamin C
• Contain bromelain→combats heart disease, arthritis
10. Avocado (medium):
• 60 calories
• 10 g Fiber
• Highest potassium content our of fruits→restores evolutionary balance
• Great vitamin source
11. Kiwi (2 medium):
• 100 calories
• One of the most nutritionally dense fruits
• Great source of vitamin C and folate
• ↓ diabetes and heart disease risk
• Fiber→removes toxins from intestines
12. Blueberry (1 cup):
• 100 calories
• ↓ LDL cholesterol buildup
• Antioxidant
• Reverse aging side effects, improve coordination
• ↓ cancer
13. Grapefruit (1/2 medium):
• 60 calories
• Contains 2/3 daily vitamin C requirement
• Protect against cancer and fight existing cancer
14. Pear (1 medium):
• 100 calories
• Good storage life
• If not ripe, may contain harmful bacteria
15. Watermelon (2 cups):
• 80 calories
• 27 g. carbohydrates
• Good source of vitamin C
The general rule of thumb is 3 servings of fruit per day. We included the serving of each fruit after the name. Do your best to incorporate lots of fruits in different colors to get all the benenfits they provide. Don't forget that even during the winter months, you can buy frozen fruits and get the same benenfits at a cheaper price than buying fresh. Happy Summer!
