Here is a list of fruit and their benefits. Fruits are delicious as a healthy snack, for use in cooking, baking, desserts, sauces, drinks…one of the perfect food varieties of the earth. I started writing this list last summer, but I found a great one at myfit.ca, so most of the credit goes to them. I have added more information in addition to the information in their list. The benefits listed are not an extensive list, but give a good indication of how healthy and powerful fruits are.
List of Fruits and Their Benefits
Açai Berries - Rich in vitamin A, B1, B2, B3, C, Protein, Amino Acids, Omega fats and Fiber.
Apple: Apples contain a lot of fibre, as well as antioxidants and vitamins and minerals.
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.
Bananas : Bananas are an excellent source of potassium, vitamin C, and vitamin B6. You should store this fruit in room temperature and out of the sun.
- Clif Bar Banana Nut Bread
- 5 Minute Banana Oatmeal (Recipe)
- Low Fat Banana Bread Pudding (Recipe)
- Chocolate Bananas Smoothie (Recipe)
Barberry: Barberries are a long shoot plant which contain fruit berries. They are also used for preventing break-ins due to their dense growth.
Blackberry Blackberries contain antioxidants which help metabolism. The blackberry root can also be used in herbal medicine.
Raw Chocolate Blackberry Cake (Recipe)
Blueberries Blueberries are extremely high in antioxidants and taste great in smoothies.
Cherry Cherries come in different colors but red sour cherries are an excellent source of vitamin C and a source of potassium.
Crab apples Crab apples are a source of potassium.
Cranberry Cranberries are typically eaten around the holiday season, are dark red and usually dried. Cranberries are a source of vitamin K.
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.
Elderberry Elderberries are an excellent source of fibre and contain vitamin C, calcium, iron, potassium and phosphorus.
Figs Figs are a source of fibre and potassium.
Gourd Gourds are a source of vitamin C.
Grapefruit Grapefruits are high in vitamin C and are easy to prepare.
Grapes Grapes are an excellent source of vitamin C, K and iron.
Guava Guava is an excellent source of antioxidants, vitamin C, niacin and pantothenate.
Jackfruit Jackfruit is a good source of vitamin C, calcium and iron. Jackfruit is also a source of fibre.
Jujube Jujubes are usually associated with candies, but these fruits are an excellent source of vitamin C and a source of potassium.
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.
Kumquat Good source of Vitamin C and fibre.
Lemon Lemons have been shown to help with cleaning out your system and are important for immune function.
Lime High in dietary fibre, Vitamin C, Calcium, Iron and Copper.
Lychee Sweet little fruits that are full of vitamins and minerals, as well as Vitamin C, Potassium and Copper.
Mandarin Mandarin 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.
Mango Mangos are high in vitamin C, K and are a source of potassium.
Melon (Cantaloupe): These high sugar fruits are an excellent source of vitamin C and help improve immune funtion.
Mulberry High in Vitamin C, Vitamin K, Iron, Dietary Fiber, Riboflavin, Magnesium and Potassium.
Nectarines Nectarines are easy to prepare and are high in vitamin C, a source of niacin, and potassium.
Olive Olives have been underrated as a fruit but they actually contain omega 3′s. These are an excellent source of good fats but are extremely high in sodium.
Orange Oranges are a source of calcium, potassium and vitamin C.
Papaya Papayas are an excellent source of vitamin C and a good source of potassium.
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.
Peach Good source of vitamin C and potassium.
Pear Pears are a great source of Vitamin K, C and a great source of fibre.
Pineapple Pineapples are full of vitamins and minerals and include calcium, potassium, fiber, and vitamin C. In addition it is low in fat and cholesterol.
Plum Plums are a great fruit to eat as a snack. They are high in Vitamin C, K and a source of potassium.
Pomegranate Pomegranates 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.
Star fruit Rich in vitamin A and C, Iron and Fiber.
Strawberry Full of vitamin C, potassium and iron.
Sweet Lime Sweet limes are rich in Vitamin C, and are a good source of potassium, fiber, magnesium, calcium and zinc.
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 tomatoes in fresh form, not the kind in the containers (Ketchup).
Watermelon Full of antioxidants and a good source of Vitamin C and A.