Fruit
Blueberries
Facts
Blueberries rank the highest of any fruit for antioxidants
In addition, blueberries are an excellent source of polyphenols, vitamins K and C, manganese, and fiber
Wild blueberries are particularly potent as they have less water and a higher skin-to-pulp ratio resulting in a more intense flavor and double the antioxidant content
Tips
Try to choose organic blueberries if you can because many blueberries are heavily treated with pesticides
When not in season, and sometimes even if they are but not organic versions are unavailable, frozen wild blueberries are equally nutritious and delicious
currants
Facts
Black currants offer a wealth of nutrients not found anywhere else
Besides the massive amount of vitamin C (over 300 % of the daily value), they also contain pantothenic acid (vitamin B5), pyridoxine (vitamin B6), and thiamin (vitamin B1), iron, copper, calcium, phosphorus, manganese, magnesium, and potassium.
Their anthocyanins are one of the compounds that make black currants uniquely powerful in antioxidants
Tips
Add these to cereals, salads, pilafs or stews for flavor and texture
Or sub for cranberries or raisins in baked goods
dates
Facts
Dates provide a good source of fiber, phytonutrients, antioxidants, and calcium, iron, phosphorus, potassium, magnesium, manganese, copper and zinc
They contain more vitamins and minerals compared to other common fruits and they are ranked fifth in potassium when compared to all potassium food sources
Tips
Dates are about 80% sugar by weight, but because, they’re packed with fiber your body absorbs its sugars more slowly. When eaten in moderation, they’re a safe and healthy choice for people with diabetes.
Use dates as a substitute for sugar in recipes, eat whole or add to a variety of sauces and baked goods
goji berries
Facts
¼ cup of dried goji berries contains 9 grams of protein, 6 grams of fiber and a range of other vitamins and minerals including iron, selenium, vitamin A and C, copper and potassium
What’s unique about goji berries is that they contain specific antioxidants which provide a variety of health benefits
Tips
Sprinkle on breakfast cereal or add to trail mix
golden berries
Facts
Golden berries (aka gooseberrries) are packed with nutrients, an excellent source of vitamin C and rich in antioxidant polyphenols and vitamins, fiber, protein, omega-3 fatty acids and other compounds that make them exceptionally nourishing
A 3.5 oz serving contains 4.3 grams of fiber
Tips
Sprinkle them on breakfast cereal or add to salads or veg dishes
Kiwi fruit
Facts
Kiwis are an excellent source of vitamin C - one kiwi has 71 mg - and vitamin K as well as a very good source of copper and dietary fiber
It is also a good source of vitamin E, potassium - one kiwi contains about 215 mg - folate and manganese
Tips
Kiwis can be left to ripen for a few days to a week at room temperature
Add kiwis to fruit salads, green salads, smoothies and breakfast cereal bowls
Lemons + limes
Facts
In addition to their unique phytonutrient properties, lemons and limes contain a high amount of soluble fiber and plant compounds that give them a number of health benefits
Lemons and limes are an excellent source of vitamin C
Tips
Lemon/lime juice can be frozen in either one-tablespoon or one-lemon quantities in trays until frozen and then put in plastic bags until needed - thanks to sister Nola for this one!
Select lemons/limes that are fully yellow, thin-skinned and heavy for their size since those with thicker peels are less juicy
Lemons/limes do not ripen after picked and will keep much longer if kept in the fridge
If zesting, it is best to use organic lemons and limes. Wash well since most conventionally grown fruits will have pesticide residues on their skins. A variety of compounds are used on “waxed” lemons/limes so this is another good reason to choose organically grown ones
You will get more juice from your lemons/limes if you juice them when they are at room temperature - place them in a bowl of warm water for several minutes once you’ve taken them out of the refrigerator
The citric acid and vitamin C found in lemons/limes increases the body’s absorption of non-heme iron, which is the iron found in plant-based foods
mulberries
Facts
Mulberries are an excellent source of vitamin C and fiber and they are one of the best dietary sources of polyphenols
Tips
Store dried mulberries in the fridge
Eat them in salads or on breakfast cereal
oranges
Facts
Oranges are a rich source of several plant compounds that are responsible for many of their health benefits
The citric acid and vitamin C in oranges increases the absorption of non-heme iron, which is the iron found in plant-based foods
Oranges are a good source of fiber. One large orange packs around 18% of the RDI
Tips
It is best to buy organic oranges whenever possible since they are among the top 20 foods in which pesticide residues are most frequently found
Select oranges that are thin-skinned and heavy for their size since those with thicker peels are less juicy
peaches
features
Peaches are rich in many vitamins, minerals, and beneficial plant compounds and they are packed with antioxidants
In addtion one medium-sized peach provides approximately 2 grams of fiber
tips
It is advisable to choose organic peaches whenever possible since they are on the Environmental Working Group’s list of Dirty Dozen - the list of produce with the most pesticide residue that is published every year
Peaches continue to ripen after they’re picked - if they are not fully ripe when you buy them place them on your countertop in a single layer for one to three days
Ripe peaches last about a week at room temperature, however if you don’t plan on eating them within this timeframe, it’s best to store them in your fridge
Ripe peaches can also be frozen, but it’s best to first slice them and coat their flesh with a bit of lemon juice to avoid them turning brown
pomegranates
Facts
Pomegranates are among the healthiest fruits on the planet as they are loaded with nutrients and contain a wide range of beneficial plant compounds, unmatched by other foods
This incredible fruit contains three times as many antioxidants as both wine or green tea
Pomegranates are a good source of dietary fiber, providing about 4 grams per 1/2 cup
Tips
Select a pomegranate with a deep red color that is very heavy for its size - the heavier the better
Store it in a cool, dry place or you can store it in the refrigerator for a few weeks, however the arils only keep for about 3 days once you open the fruit
Raspberries
Facts
Raspberries are loaded with with vitamins and minerals, antioxidants, fiber and protein
They are one of the highest ranking plant foods in terms of fiber content - 1 cup of raspberries contains about 8 grams of fiber - as well as an excellent source of potasium - i cup of raspberries contains 86 mgs of potassium
Tips
Since raspberries are so perishable, buy when ripe and red, store in the fridge for one or two days and gently wash before eating
When not in season, frozen raspberries are equally nutritious and can be used in shakes or smoothies, or with breakfast cereal
strawberries
Facts
In addition to their high vitamin C and polyphenol content, strawberries provide us with other antioxidants and anti-inflammatory nutrients and they are an excellent source of manganese and folate
1 cup of strawberries provide about 84 mgs of vitamin C
Tips
Strawberries, once picked do not ripen further. So choose those that are red and have a shine to them
Wash them, with stalks in place to avoid water seeping into them, just before eating
Strawberries are listed no. 1 on the Environmental Working Group’s Dirty Dozen list in the guide to Pesticides in Produce. Accordingly, it is best to buy organic strawberries to avoid the pesticides found on half of all strawberries tested by the USDA
watermelon
Facts
The diversity of phytonutrients in watermelon make it unique in terms of anti-inflammatory and antioxidant benefits
Watermelon is a rich source of lycopene and studies have shown that (red-fleshed) watermelon is more concentrated in lycopene than red tomatoes
It is also a rich source of vitamin C and beta-carotene
While watermelon does contain fruit sugar, it’s nearly 92 percent water and it’s Glycemic Index (GI) is relatively low
Tips
When buying a whole watermelon check the following:
- Select the heaviest as the more ripened watermelon will feel heavy for its size and heaviness in a watermelon is a good thing because the water content of a watermelon will typically increase along with ripening
- Look out for is the slightly flattened spot on underside of the watermelon which is creamy in color. If this spot is missing or is more white the watermelon is most likely not ripe
- If the stem end has a slight indentation, the watermelon is most likely ripe however if the stem is sticking out from the watermelon it most likely was picked prematurely