Fruit

Learn about diverse fruits and their health benefits, from immune-boosting citrus to antioxidant-rich berries. Includes tips on selection and consumption.

Fruits are packed with vitamins, minerals, and antioxidants that can boost your health in amazing ways. From immune-supporting citrus fruits to heart-healthy berries, each type of fruit offers unique benefits for your body. However, some fruits are best enjoyed in moderation due to their sugar content or potential pesticide exposure. By choosing a variety of fresh, ripe fruits and being mindful of how they're grown and prepared, you can enjoy their delicious flavors while maximizing their nutritional power.

This list prioritizes foods that are easiest to digest, most nutrient dense and least toxic. There will be factors that are unique to each person. Adjust slowly and experiment to understand which foods are best for you.

Best Fruits to Consume

Lemons and Limes: are rich in vitamin C, which is essential for a healthy immune system and collagen production. Both fruits also contain antioxidants that help protect the body against free radicals and reduce inflammation. Lemon and lime juice can aid digestion by stimulating the production of digestive enzymes and promoting bile flow. Additionally, their acidic nature can help balance the pH levels in the body.

Pineapples: are extremely low in antinutrients, including pesticides, and high in vitamins and antioxidants. They also contain bromelain, an enzyme that aids digestion and has anti-inflammatory properties. Additionally, pineapple is a good source of manganese, which is important for bone health and antioxidant defense.

Oranges: are a rich source in vitamin C and also contain dietary fiber, which aids digestion and promotes a feeling of fullness. Additionally, oranges are a good source of antioxidants, such as flavonoids, which help protect against cell damage.

Tangerines: are high in vitamins and various antioxidants like nobiletin which may protect against neurodegenerative diseases and tend to be low in antinutrients and molds.

Raspberries and Blackberries: are highly nutritious, containing anthocyanins, polyphenols, and antioxidants like ellagic acid. They have virtually no antinutrients and are a good source of fiber.

Cranberries: cooked cranberries are a good choice due to their high vitamin content (C, E, K1 and B), low sugar levels, and generally low antinutrient levels. They have also not been subjected to genetic modification.

Strawberries: are high in vitamins and antioxidants but can be high in pesticides and histamines. Buying organic and monitoring personal reactions is recommended.

Blueberries: are nutrient-dense, high in antioxidants and polyphenols. Organic or wild blueberries are preferred due to potential pesticide contamination. Frozen blueberries may be moldy, so it's important to buy high-quality, firm fresh or frozen blueberries.

Olives: are a good source of monounsaturated fats, plus contain antioxidants and anti-inflammatory compounds. Just be cautious of olives packed in unhealthy oils or flavoured with hidden MSG.

Avocados: are an excellent source of monounsaturated fats, one of the best fats you can eat. The only potential downside is their high content of inflammatory omega-6 fatty acids. If you consume a lot of avocados, it is advisable to increase your intake of omega-3s. However, the omega-6 fats in avocados are intact and not oxidized, making them usable by the body. As long as at least half of your fat intake comes from saturated fat, consuming a couple of avocados per day is acceptable, but avoid cooking them.

Honeydew, Cantaloupe and Watermelon: are high in vitamins and antioxidants, they are low in calories and high in water content, making them hydrating and refreshing options. Honeydew melon is a good source of vitamin C and potassium, cantaloupe is loaded with beta-carotene and C, while watermelon is rich in vitamins A and C.

Guava: is high in vitamin C, soluble fiber, and antioxidants. Guavas have been associated with various health benefits, including improved digestion and immune system support.

Papaya: is high in vitamins, minerals, and antioxidants, particularly vitamin C. It also contains enzymes, such as papain, which can aid in digestion. Papaya is also typically low in pesticides.

Pomegranate: juice has been associated with reducing inflammation and can have beneficial effects on markers of atherosclerosis. It offers a good source of vitamins (C, K and B9) as well as manganese, potassium and magnesium.

Mangos: are high in various nutrients, including calcium, phosphorus, potassium, vitamin C, fiber, folate, and beta-carotene. Some will need to be mindful of their high sugar content.

Grapefruit: is a good source of vitamins (A, C and B9) as well as potassium, magnesium and phosphorus. For some people, grapefruit can interfere with liver detoxification pathways.

Apricots: are an excellent source of carotenoids, antioxidants, and micronutrients but are often contaminated with pesticides. Buying organic or thoroughly washing non-organic apricots is advised.

Cherries: are nutrient-dense (vitamins C, K and B9) and minerals potassium, magnesium and calcium but are known for heavy pesticides so look for organic. Tart cherry juice is a natural source of melatonin and tryptophan, both of which are known to help regulate sleep patterns.

Kiwis: are nutrient dense and can support digestive health. They are known to be high in histamines which can cause hives or swelling.

Peaches and Nectarines: are full antioxidants like vitamin C, polyphenols, carotenoids (beta-carotene, lutein, zeaxanthin) but are heavily sprayed with pesticides, so buying organic or thoroughly washing non-organic varieties is recommended.

Plums: are high in nutrients and fiber but are often sprayed with pesticides, although they rank lower than some other fruits in pesticide contamination.

Figs: contain high amounts of potassium, polyphenols and calcium. They are low in antinutrients but also have a high sugar content.

Lychees: are high in nutrients and antioxidants, particularly vitamin C, epicatechin, and rutin, but higher in sugar than most fruits.

Passion fruit: is high in iron, potassium, phosphorus, folate, and carotenoids and has a decent amount of soluble fiber. It is a higher calorie fruit but lower in fructose.

Persimmons: are high in various minerals and vitamin C and tend to be low in toxins, mold, and pesticides. Excessive consumption of tannic acids in persimmons can cause digestive distress.

Dates: are high in various minerals and carotenoids but extremely high in fructose. Dried dates are also a common source of mold.

Fruits to Limit

Apples: are a good source of potassium, antioxidants and pectin fiber but are higher in fructose (7-12 grams) than most fruits. They are also heavily sprayed with pesticides, so organic apples are recommended.

Pears: Pears are rich in polyphenol antioxidants, particularly in the peel. These include flavonoids like anthocyanins and quercetin. They are also a decent source of vitamin C, folate and copper and have moderate pesticide contamination. Like apples, pears are higher in fructose (6-7 grams) than many other fruits.

Grapes: contain decent amounts of vitamin C, potassium and copper but are higher in fructose. One cup contains approximately 12.5 grams of fructose. The purported benefits of resveratrol are overblown, and grapes and raisins can contain aflatoxin, a mold toxin.

Plantains and Bananas: are high in potassium but compared to other fruits, are low in most nutrients, with a similar nutritional profile to white starchy potatoes. They also contain high levels of fructans, specifically oligofructose, which can lead to digestive discomfort for those sensitive to FODMAPs or similar digestive sensitivities.

Dried fruits: are often treated with preservatives and colorings and are known to have higher levels of mold toxins due to the drying process. They are also not good for people that are on a FODMAP diet. Ideally, eat only organic dried fruits.

Fruits to Avoid

Unripe fruits: contain anti-nutrients that can be difficult for the body to digest. Sweetness, color transformations, and aromas in fruit signal ripeness and invite eating. When fruit is not yet ripe, it may contain higher levels of anti-nutrients which can be challenging for the body to break down and may cause digestive discomfort.

Canned fruits: are often treated with colorings and preservatives and suspended in thick fructose syrup. They may contain blemished or moldy fruit and have lost many nutrients during the canning process. The cans themselves can leach compounds that interfere with hormones and iodine absorption.

Jams, Jellies, and Preserves: are cooked at high temperatures and pressures, destroying most beneficial antioxidants and nutrients. They are essentially pure sugar with added sweeteners, stabilizers, and preservatives. The fruit used is often starting to spoil, and even homemade varieties contain large amounts of sugar.

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