All our vitamins, minerals & some essential oils can be found in fruits - even protein!
Usually with a sweet flavour, fruit is great to juice, make smoothies or eat raw.
The More info links to The Worlds Healthiest Foods site - provides a wealth of nutritional knowledge.
For tips for balancing flavours when creating your own juices & smoothies read ILR interview with Joe McCanta, head mixologist at London's raw vegan restaurant, Saf.
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Fruit Nutrition
- Apples are a good dietary fiber & vitamin C
- Most of the goodness is in the skin, the skin absorbs all pesticides &
chemicals, so organic apples are best if available
- Apricots are an EXCELLENT source of vitamin A
- VERY GOOD vitamin C
- GOOD fiber & potassium
More info
- GOOD vitamin K, fiber, vitamin B6, vitamin C, folate & copper &
potassium
- More potassium than an average banana
- Avocados contain about 30 gms fat, 20 gms of which are healthy fats,
including oleic acid, Oleic acid may help lower cholesterol.
More info
- VERY GOOD vitamin C, potassium, dietary fiber & manganese
- Bananas are a great fruit to replace lost minerals from an upset tummy
More info
- Cucumber is a VERY GOOD source of vitamin C & molybdenum
- GOOD vitamin A, potassium, manganese, folate, dietary fiber & magnesium
- Contains important mineral silica. High in water, great for rehydration More info
- Blackberry - EXCELLENT anti-oxidant - vitamin C
- VERY GOOD vitamin K & manganese
- GOOD copper & folate
More info
- Blueberry - VERY HIGH anti-oxidants & ellagic acid
- VERY GOOD vitamin C, manganese, soluble & insoluble fiber, sodium,
vitamins, minerals, fatty acids, amino acids
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- EXCELLENT beta-carotene, x19 more than blueberries or strawberries
- Cherries are EXCELLENT anti-oxidants
- VERY GOOD vitamin C, potassium, magnesium, iron, fiber & folate
- Contain Melatonin which helps natural sleep patterns & helps prevent
memory loss
- Grapes are an EXCELLENT source of manganese
- GOOD vitamin B6, B1, potassium & vitamin C
- Contain flavonoids & anti-oxidants (Red grapes are richer in anti-oxidants)
- Very cleansing alkaline fruit
- Kiwi is an EXCELLENT source of vitamin C - more than oranges
- EXCELLENT anti-oxidant
- VERY GOOD dietary fiber
- GOOD potassium, magnesium & copper & vitamin E
- Mango is an EXCELLENT source of beta-carotene, folate, vitamins A, B
- VERY GOOD magnesium, potassium, calcium, iron, vitamins K, C & E
- Also contain selenium, vitamin B complex, phosphorus, zinc & some protein
- Oranges are an EXCELLENT source of vitamin C
- VERY GOOD dietary fiber, vitamin B1 & folate
1 orange provides 28% RDA dietary fiber
- Contains vitamin A, calcium & potassium
More info
- Papaya is an EXCELLENT source of vitamin C & beta-carotene
- VERY GOOD folate & potassium
- GOOD dietary fiber, vitamin E, A & K
- Peaches are an EXCELLENT source of vitamin A & C
- GOOD dietary fiber especially when eaten with the peel
- GOOD potassium
- Also contains calcium, magnesium, phosphorus & folate
- GOOD source of dietary fiber, vitamin C, copper & vitamin K,
potassium
- Like apples, pears are very cleansing. Ripe pears are great for blending,
slightly under ripe pears are best for juicing
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- Pineapple is an EXCELLENT source of vitamin C & manganese
- GOOD vitamin B1, B6, copper & dietary fiber
- Rich in an alkaline substance, bromelain, which helps digestion & reduces
swelling
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- Raspberry - EXCELLENT fiber, manganese & vitamin C
- GOOD vitamin B2, folate, niacin, magnesium, potassium & copper
- Contain significant amounts of ellagic acid
- Like all berries - a great anti-oxidant
- Strawberry - EXCELLENT vitamin C & manganese
- VERY GOOD dietary fiber & iodine
- GOOD potassium, folate, vitamin B2, B5, B6, omega-3 fatty acids,
magnesium, copper & vitamin K & anti-oxidants
- Tomato - EXCELLENT vitamin C, A & K - great anti-oxidant
- VERY GOOD molybdenum, potassium, manganese, dietary fiber, chromium &
vitamin B1, calcium
- GOOD vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron,
pantothenic acid, phosphorous, vitamin E & protein
- Watermelons are an EXCELLENT source of vitamin C
- VERY GOOD vitamin A, beta carotene & B6
- GOOD vitamin B1, thiamin, potassium & magnesium
- Easy to digest, when blitzed in the blender the seeds are great sources of
zinc & vitamin E
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