FRUITS
Watermelon
Watermelons are practically synonymous with summer, and for good reason. Watermelon is made up of about 91% water, making it a refreshing sweet treat that can help re-hydrate you on a hot summer day. But don't be fooled by watermelon's high water content; it also packs a big nutritional punch. Watermelons are a great source of Vitamins B and C, lycopene, and other antioxidants.
Nutritionals
Vitamin C
Vitamin A
Potassium
Amino Acids
Fiber
Vitamin B6
Lycopene
Health Benefits
Helps regulate blood pressure
Boosts immune system
Helps re-hydrate the body & restore electrolytes
Promotes healthy skin
Anti-carcinogenic properties
Tomatoes
"Knowledge is knowing a tomato is a fruit; wisdom is knowing not to use it in your fruit salad." –Miles Kingston
Yes, tomatoes are fruits, but they have a lot of vegetable-like qualities, and are often called a culinary vegetable, hence the confusion. Tomatoes are well known for their lycopene content, an antioxidant which helps fight free radicals; lycopene has also been linked to helping skin protect itself against harmful UV rays. Tomatoes come in a variety of colors, ranging from red to yellow, orange, green or brown. Tomatoes are also rich in Vitamin C, an essential nutrient for the immune system.
Nutritionals
Vitamin C
Beta-carotene
Biotin
Copper
Vitamin K
Phosphorous
Potassium
Vitamin E
Niacin
Folate
Fiber
Manganese
Health Benefits
Boosts immune system
Helps protect skin against UV damage
Great for digestive health
Supports healthy heart function
Helps lower blood pressure & cholesterol
Strawberries
If you're not already a fan of strawberries, you should be. Not only are they juicy, summery and delicious, they're a bonafide superfood, too. Nutrient-rich and packed with antioxidants (like vitamin C), strawberries offer a wide range of health benefits. They are an excellent source of Vitamin C, dietary fiber and various antioxidants. The seeds in strawberries are a surprising source of omega-3 fatty acids, which can help lower cholesterol and reduce the risk of heart disease.
Nutritionals
Vitamin C
Manganese
Dietary Fiber
Potassium
Folate
Omega 3 Fatty Acids (seeds)
Magnesium
Copper
Health Benefits
Promotes heart health
Anti-carcinogenic properties
Can help lower cholesterol
Supports healthy digestion
Anti-inflammatory properties
Raspberries
Known as nature's candy, wild raspberries have been gathered by humans for thousands of years. Raspberries are packed with manganese and Vitamin C, which are vital for the immune system. They also contain significant amounts of the anti-cancer phytochemical ellagic acid. The raspberry's low glycemic index also makes it a great snack for diabetics, as it can help stabilize blood sugar levels. With their rich color, sweet juicy taste and antioxidant power, it's no wonder raspberries are still one of the world's most popular berries.
Nutritionals
Manganese
Vitamin C
Dietary Fiber
Folate
Vitamin B2 (Riboflavin)
Magnesium
Vitamin B3 (Niacin)
Potassium
Choline
Copper
Polyphenols
Health Benefits
Anti-carcinogenic properties
Can help improve brain function, specifically memory
Great for digestive health
Anti-inflammatory properties
Aids in lowering blood pressure & maintaining heart health
Raisins
These wrinkly little snacks are simply dried grapes, and contain many of the same nutritional benefits as their fully hydrated counterparts. Raisins pack a lot of antioxidants into such a small package, and make a great snack for kids and for on-the-go.
Nutritionals
Fiber
Antioxidants
Catechins
Vitamin B1
Vitamin B6
Vitamin C
Health Benefits
Promotes healthy digestion
Aids in calcium absorption for strong bones
Helps lower blood pressure
Supports weight management
Helps stabilize blood sugar levels
Prunes
Prunes are simply dried plums. They contain many of the same health benefits dried as they do in their original state, though prunes are most well known for being a natural laxative. Prunes are an antioxidant rich, healthy, high energy snack.
Nutritionals
Vitamin C
Vitamin A
Dietary Fiber
Potassium
Folate
Vitamin K
Health Benefits
Good for digestive health
Helps manage high blood pressure
Can lower the risk of stroke
Alleviates blood sugar spikes
Aids in lowering cholesterol
Plums
Plums, a relative of the peach and nectarine, is a small rounded fruit that comes in over 200 varieties, with skin colors ranging from red to purple, blue-black, green, yellow or amber. These juicy stone fruits have a low glycemic index, which means they are great for stabilizing blood sugar levels. They contain insoluble fiber, which is great for digestive health, and compounds like neochlorogenic and chlorogenic acid to reduce LDL (bad) cholesterol. Lowering this “bad” cholesterol lowers your risk of heart disease.
Nutritionals
Vitamin C
Vitamin A
Dietary Fiber
Potassium
Folate
Vitamin K
Health Benefits
Good for digestive health
Helps manage high blood pressure
Can lower the risk of stroke
Alleviates blood sugar spikes
Aids in lowering cholesterol
Pineapples
Pineapples are one of those instantly recognizable fruits because of their distinctive shape and texture. Commonly associated with Hawaii, pineapples are actually indigenous to South America. Pineapples are chock-full of essential vitamins and minerals, such as manganese and Vitamin C. Its high content of beta-carotene makes pineapple great for lowering the risk of asthma, and warding off certain types of cancers.
Nutritionals
Vitamin C
Manganese
Bromelain
Thiamine
Vitamin B6
Calcium
Health Benefits
Great for keeping skin healthy
Aids in digestive health
May help lower blood pressure
Anticarcinogenic properties
Persimmons
Persimmons are a rounded deep, orange fruit that looks very similar to a tomato, but nutritionally speaking, is actually closer to an apple. They contain a variety of flavonoids, known as catechins. Catechins have been found to have anti-infective, anti-inflammatory and anti-hemorrhagic (prevents bleeding from small blood vessels) properties.
Nutritionals
Vitamin A
Vitamin C
Fiber
Calcium
Phosphorous
Iron
Potassium
Health Benefits
Helps improve respiratory health
Relieves gastrointestinal inflammation
Boosts immune system
Pears
Pears are a bottom heavy fruit (hence the term "pear-shaped") that are closely related to the apple. They share a similar size, seeded center and high fiber content. In fact, pears have one of the highest fiber contents of all fruits, making it great for maintaining digestive health, keeping extra weight off, and even lowering blood pressure and cholesterol level.
Nutritionals
Fiber
Potassium
Vitamin C
Vitamin K
Vitamin E
Vitamin B2
Vitamin B3
Vitamin B6
Health Benefits
Excellent for maintaining digestive health
Great for weight management
Lowers cholesterol and blood pressure
Helps stabilize blood sugar levels
Peaches
Although peaches usually make you think of Georgia and warm cobbler, peaches are actually a Chinese import. This juicy stonefruit is packed with carotenes, potassium, flavonoids, and natural sugars. The fiber, potassium, vitamin C and choline content in peaches all support heart health, along with helping to keep your skin clear, ward off infections, and aid in digestion. Isn't that just peachy?
Nutritionals
Vitamin C
Vitamin A
Vitamin E
Potassium
Carotenes & Flavonoids
Fiber
Choline
Health Benefits
Supports heart health & regulates blood pressure
Aids in healthy digestion
Boosts the immune system
Can help lower LDL (bad) cholesterol
Helps maintain skin health
Anticarcinoegnic properties
Papayas
Papayas, also known as pawpaws, were once considered a rare and exotic fruit, but are increasingly available in the US. Like many other fruits, papaya is chock-full of antioxidants; for example, the antioxidant zeaxanthin in papaya filters out harmful blue light rays and is thought to play a protective role in eye health. Papayas also contain choline, a versatile nutrient that aids our bodies in sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation. Papayas also contain proteolytic enzymes which aid in protein digestion.
Nutritionals
Vitamin C
Folic Acid
Vitamin A
Fiber
Potassium
Carotenoids
Vitamin K
Health Benefits
Aids in digestion
Can help improve heart health & lower blood pressure
Helps regulate blood sugar levels
Great for strengthening bones
Helps reduce inflammation
Oranges
Oranges are arguably the most popular citrus fruit, and for good reason – just one orange provides nearly 100% of the recommended daily intake of Vitamin C! An orange has over 170 different phytochemicals and more than 60 flavonoids, many of which have been shown to have anti-inflammatory properties and strong antioxidant effects. The proverb may say "an apple a day keeps the doctor away," but we think an orange a day wouldn't be a bad idea either!
Nutritionals
Vitamin C
Fiber
Vitamin B1
Vitamin B2
Vitamin B6
Potassium
Folic Acid
Carotenes
Pectin
Health Benefits
Boosts the immune system
Great for maintaining skin health
Aids in digestive health
Helps regulate and lower blood pressure
Supports heart health
Can help lower risk of stroke
Anti-carcinogenic properties
Olives
Olives are often thought to be vegetables, but they are actually fruits! Olives come in both green and black varieties which are mostly similar; the difference lies in their ripeness with green being the least ripe and black is typically the most ripe. Olives and olive oil are both rich in healthy fats that can be attributed to better heart health. They're also full of antioxidants that help boost the immune system.
Nutritionals
Antioxidants
Vitamin E
Health Benefits
May reduce the risk of heart disease
May protect against osteoporosis
May protect against certain types of cancer
Decrease inflammation
Mangoes
The mango is a member of the drupe family, a type of plant food in which an outer fleshy part surrounds a shell (sometimes call a pit) with a seed inside. Olives, dates and coconuts are also types of drupes. The antioxidant zeaxanthin, found in mangoes, helps filter out harmful blue light rays and is thought to play a protective role in eye health and possibly ward off damage from macular degeneration. With its creamy texture and sweet taste, mangoes are a great snack for kids and grown-ups.
Nutritionals
Vitamin C
Folate
Fiber
Beta-Carotene
Potassium
Vitamin A
Health Benefits
Helps maintain eye health
Aids in digestive health
Good for healthy skin & hair
Anti-carcinogenic properties
Limes
Not just for key lime pie, limes are a citrus fruit similar to its cousin the lemon, but a slightly sweeter taste as opposed to sour. They look very similar to lemons (except for their signature green rind), and have a lot of similar nutritional properties. Limes are also high in Vitamin C and dietary fiber. Limes also have a low-glycemic index, making it a great food for those with diabetes as it can help regulate blood sugar spikes.
Nutritionals
Vitamin C
Vitamin B6
Potassium
Folic Acid
Calcium
Iron
Fiber
Health Benefits
Aids in digestive health
Boosts the immune system
Can help regulate blood sugar levels
Good for skin care
Anti-carcinogenic properties
Lemons
Don't be sour – lemons are sweet, acidic, and great for you! Lemons are rarely eaten by themselves, as they are intensely sour; but lemon juice, rind, and zest are often used in a wide variety of foods and drinks, and can be used for sweet or savory dishes. This small, yellow citrus fruit has anti-microbial and anti-bacterial properties. It's also a rich source of vitamin C, providing more than half of the recommended Daily Value in a 100 g serving.
Nutritionals
Vitamin C
Vitamin B6
Potassium
Folic Acid
Iron
Health Benefits
Supports healthy digestion
Improves iron absorption
Can help lower risk of stroke
Boosts the immune system
Helps improve skin health
Anti-carcinogenic properties
Kiwi
Kiwifruit, often shortened to kiwi, is a small fuzzy brown fruit with a green flesh, edible black seeds and a white core. They are produced in New Zealand, the United States, Italy, Japan, France, Greece, Spain, Australia, and Chile. Kiwis are nutrient dense and low in calories, so they're a great snack for people looking to watch their weight. The Vitamin C prevalent in kiwis is great for the immune system and for keeping your skin healthy. Kiwis are usually eaten raw, but can also be made into juices, used in baked goods, or prepared with meat.
Nutritionals
Vitamin C
Dietary Fiber
Potassium
Vitamin K
Beta-Carotene
Health Benefits
Helps maintain healthy skin
Can reduce blood pressure
Lowers risk of heart disease & stroke
Excellent for digestive health
Grapes
Grapes are actually considered a berry, and grow in clusters on vines. The ways to consume grapes are endless – from red, green and purple grapes to seedless grapes, grape jelly, grape jam and grape juice. And don't forget wine and raisins! Grapes are rich in antioxidants, such as resveratrol, which can help protect against certain kinds of cancer, heart disease, degenerative diseases like Alzheimer's, and viral or fungal infections.
Nutritionals
Vitamin C
Vitamin A
Vitamin K
Carotenes
Copper
Iron
Manganese
Potassium
Polyphenols (antioxidants)
Health Benefits
Boosts immune system
Aids in digestive health
Excellent source of energy
Anti-inflammatory properties
Helps regulate blood pressure
Grapefruit
The grapefruit was bred in the 18th century in Barbados as a cross between a pomelo and an orange. They were given the name grapefruit because of the way they grew in clusters similar to grapes. Now a popular breakfast food, grapefruits come in multiple varieties, including red, white, and pink hues, referring to color of the insides of the fruit. Grapefruits are low in calories but full of nutrients. They support clear, healthy skin, and may even help with weight loss as part of an overall healthy and varied diet.
Nutritionals
Fiber
Potassium
Vitamin C
Folic Acid
Lycopene
Health Benefits
Can help reduce cholesterol
Aids in weight loss
Supports clear, healthy skin
Boosts the immune system
Helps maintain blood pressure & heart health
Great for digestive health
Anti-carcinogenic properties
Goji Berries
Goji berries, also known as wolfberries, are a deep orange-red super fruit that can be eaten raw, cooked, dried (like raisins) and are used in many teas and juices. Like many other berries, goji berries are rich in antioxidants and vitamins; they are rich in vitamin C and low in calories. Goji berries are also an unlikely source of protein, with one serving of about four ounces of berries providing nearly 10 percent of the suggested amount of dietary protein.
Nutritionals
Vitamin A
Vitamin C
Iron
Protein
Health Benefits
Boosts immune function
Helps you feel full, aiding in weight loss
Can help improve eye health
Figs
Not just for Fig Newtons, figs are the fruit of the ficus tree, which is part of the mulberry family. Figs have a ton of fiber, more potassium than bananas, and plenty of calcium. They're often eaten fresh or dried, and are used in making jams and baked goods.
Nutritionals
Calcium
Fiber
Magnesium
Iron
Copper
Potassium
Vitamin A
Vitamin E
Vitamin K
Health Benefits
Prebiotics & fiber make figs great for digestive health
Excellent source of energy
Helps maintain bone density
Stabilizes blood pressure and blood sugar
Dates
The date palm was one of the first trees to be cultivated, dating back at least 8,000 years. They're very popular in Middle Eastern cultures and are gaining popularity in the US due to their sweet taste and health benefits. The significant amounts of minerals found in dates make it a super food for strengthening bones and warding off painful and debilitating diseases like osteoporosis. They are delicious dried and baked into breads, stuffed, or made into syrups.
Nutritionals
Fiber
Potassium
Calcium
Copper
Iron
Phosphorus
Vitamin A
Vitamin K
Manganese
Health Benefits
Excellent source of energy
Great for digestive health
Aids in weight management
Supports bone health
Great source of iron for those with anemia
Can help lower risk of stroke & high blood pressure
Cranberries
Forget that can-shaped gelatinous lump called "cranberry sauce" that often appears on Thanksgiving tables around the US – raw cranberries are much better for you! These naturally tart berries are usually sweetened before they're turned into juice or jams to help reduce their tartness. Dried berries are often used for baking. Cranberries are high in vitamin C, manganese and dietary fiber, but are also good sources of Vitamin E and Vitamin K. Their high antioxidant levels make them great for boosting the immune system.
Nutritionals
Dietary Fiber
Vitamin C
Manganese
Vitamin E
Vitamin K
Health Benefits
Boosts the immune system
Rich in antioxidants
Aids in digestion
Often cited for helping treat and prevent UTI's
Coconut
Coconut is definitely not just for decorating your next luau themed party! Technically speaking, the coconut is not actually a nut; it's considered a drupe, also known as a stone fruit. The coconut tree is highly regarded in many different cultures for being extremely versatile, often called "the tree of a thousand uses" or even "the tree of life." From the meat of the coconut itself to coconut oil, milk, flour and water, coconuts pack a big punch in terms of health benefits.
Nutritionals
Dietary Fiber
Calcium
Electrolytes
Potassium
Magnesium
Health Benefits
Helps stabilize blood sugar
Can aid in lowering cholesterol
Anti-microbial properties help fight off infection & boost the immune system
High calcium content helps keep bones strong
Aids in healthy digestion
Great for hydration & replenishing electrolytes
Cherries
We're not talking about Maraschino cherries! Cherries are a favorite summer fruit in the US, where about 370 million pounds are grown each year, and they range from sweet to tart to sour. Like many other fruits, cherries are naturally fat-free, low in calories, and high in certain minerals and vitamins such as potassium and Vitamin C. Tart cherries specifically have been shown to have anti-inflammatory properties. They can be eaten raw, cooked or juiced.
Nutritionals
Vitamin C
Dietary Fiber
Antioxidants (anthocyanins & cyanidins)
Melatonin
Potassium
Health Benefits
Helps reduce inflammation & pain from arthritis or post-exercise muscle aches
Supports heart health
Melatonin helps boost your immune system & supports healthy sleep
Helps lower risk of stroke
Can help reduce belly fat
Cantaloupe
Cantaloupes, also known as rock melons or musk melons, are a quintessential take-along snack for summer picnics and barbeques. Much like its cousins, watermelon and honeydew, cantaloupes have a high water content, which makes them great for fighting off dehydration. Its high beta-carotene levels can help ward off asthma and even certain types of cancer. Just one cup of diced cantaloupe provides 97% of the recommended daily intake for Vitamin C.
Nutritionals
Vitamin A
Vitamin C
Potassium
Fiber
Choline
Beta Carotene
Health Benefits
Excellent source of hydration & electrolytes
Helps prevent inflammation
High fiber & moisture content is great for digestive health
Contributes to healthier hair, skin & nails
Can help decrease blood pressure
Blueberries
These berries are small, but mighty! Fresh blueberries are one of the most popular summer treats of all time. They are sweet, succulent, full of nutrients, and can be eaten freshly picked as well as incorporated into a variety of recipes. Blueberries have a ton of antioxidants which help destroy free radicals and prevent cell damage. Anthocyanin, the main antioxidant found in blueberries, are responsible for more than just the blueberry's pretty blue color – they can also help improve your heart health.
Nutritionals
Vitamin C
Manganese
Dietary Fiber
Vitamin K
Potassium
Calcium
Health Benefits
Supports heart health
Helps maintain healthy bones
Lowers cholesterol & blood pressure
Fights wrinkles
Aids in digestive health
Blackberries
Not to be confused with the phone, blackberries are known for their dark blue coloring, which ensures they have one of the highest antioxidant levels of all fruits. Their high tannin content provides a number of benefits to reduce intestinal inflammation, alleviate hemorrhoids and soothe the effects of diarrhea. Blackberries also promote healthy tightening of the skin, keeping you looking young naturally. The soft fruit is popular for use in desserts, jams, and sometimes wine.
Nutritionals
Vitamin C
Manganese
Vitamin K
Fiber
Omega -3's (seeds)
Health Benefits
Helps protect skin from UV damage
Aids digestive health
Boosts immune system
Promotes heart health
Bitter Melon
Bitter melon, also known as bitter gourd, Karela, or Balsam Pear, is a unique vegetable-fruit that can be used as food or medicine. It is considered the most bitter among all fruits and vegetables. Fresh bitter melon is a great course of Vitamin C, one of the most powerful natural antioxidants. Bitter melon notably contains the phytonutrient polypeptide-P, a plant insulin thought to lower blood sugar levels.
Nutritionals
Vitamin C
Folate
B-carotene
A-carotene
Vitamin A
Vitamin K
Health Benefits
Helps lower blood sugar
Can help break down kidney stones
Aids in digestive health
Promotes healthy skin (i.e. acne, psoriasis, eczema)
Great for weight management
Boosts your immune system
Bananas
If you think bananas are just for monkeys, think again. Bananas are probably best known for their potassium content; while it doesn't contain as much potassium as other fruits and vegetables, bananas are still a great source of this important electrolyte resource. These electrolytes help normalize heart function and balance fluids, which work together to help regulate blood pressure. Bananas also contain the soluble fiber pectin, which helps keep you regular.
Nutritionals
Vitamin B6
Potassium
Dietary Fiber
Vitamin C
Manganese
Health Benefits
Serotonin, dopamine & norepinephrine help enhance your mood
Aids in digestive health
Helps reduce blood pressure
Great for weight management
Avocados
Not just for guacamole! Avocados are notorious for their monounsaturated fats that help decrease LDL, or bad cholesterol levels and raise healthy HDL cholesterol. Avocados can act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients like Vitamins A, D, K and E. Oil can also be extracted from avocados, or alligator pears; avocado oil is good for cooking because it can tolerate high heat and has a ton of nutritional benefits.
Nutritionals
Protein
Vitamin E
Potassium
B Vitamins
Fiber
Health Benefits
Monounsaturated fatty acids
Can help lower cholesterol
Helps improve kidney function
Great for weight management
Aids digestive health
Apricots
Not to be confused with plums or peaches, apricots are a nutrient-dense food all their own. This stone-fruit is rich in easily-digestible natural sugars, vitamins A and C, riboflavin (B2) and niacin (B3). They are also an excellent source of minerals like calcium, phosphorus, iron and traces of sodium, sulfur, manganese, cobalt and bromine. Apricots are often dried, cooked into pastries or turned into jams or preserves. When dried, apricots gain calories, but the amount of calcium, phosphorus and iron also increases significantly.
Nutritionals
Copper
Vitamin A
Vitamin C
Vitamin E
Vitamin K
Niacin
Vitamin B6
Beta-Carotene
Lycopene
Fiber
Potassium
Can help improve eye health
Helps maintain electrolyte balance
Health Benefits
Anti-carcinogenic properties
Promotes heart health
Helps prevent anemia
Apples
An apple a day keeps the doctor away! Apples are a member of the rose family and share the pectin-rich characteristics common to the group. Pectin is a soluble, gel-forming fiber that promotes lower cholesterol levels. It also assists in developing the intestinal muscle’s ability to push waste through the gastrointestinal tract. Apples also contain the anti-allergy flavonoid, quercetin.
Nutritionals
Vitamin C
Fiber
Potassium
Quercetin (Antioxidants)
Pectin
Health Benefits
Boosts the immune system
Improves digestion
Promotes cardiovascular health
Helps regulate blood pressure
Contains pectin, a soluble dietary fiber which can lower cholesterol
Source: https://www.swiig.com/swiig-life/food-for-life/whole-foods-the-basics/fruits-vegetables/fruits