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How you rank fruit depends upon the reason you're eating the fruit and your individual tastes.
The four most valuable nutrients in fruits are fiber, vitamin C, carotenoids (e.g. beta carotene),
and phytonutrients (health-building substances). Here are our rankings - an overall "Top Ten
Fruits" list and our top choices for fiber and vitamin C.
Our top ten ranking of fruits is based upon their content of these nutrients: vitamin C, fiber,
carotenoids, calcium, and folic acid. Availability, safety, and versatility also influenced these
choices.
Allergies or illness can make the intestines more sensitive. Some
fruits contain sugars that are easily absorbed into the bloodstream, while the sugar in other fruits
may ferment and cause gas to build up in the intestines. This is hard on an intestinal lining
already irritated by allergens or viruses. The ratio of fructose to glucose in the fruit as well as the
fiber content determine how much of the sugar is absorbed. The higher the glucose-to-fructose
ratio, the more intestinal-friendly the fruit. The most intestines-friendly fruit, especially if you
are suffering from a diarrhea illness, is white grapes since they contain equal amounts of fructose
and glucose. The high glucose content helps all the fructose be absorbed so little is left over to
ferment into intestinal gas. And, white grape juice contains no sorbitol. Here's how these fruits
rank:
Most Kind to the Intestines
Least Kind to the Intestines
White grapes
Strawberries
Raspberries
Blackberries
Pineapples
Oranges
Prunes
Pears
Sweet cherries
Peaches
Apples
The reason these fruits are less intestinal-friendly is because they have a higher fructose-to
-glucose ratio, some contain sorbitol and some fruits have higher levels of fiber. If you are
suffering from sluggish bowels or constipation, then use this nutritional quirk to your advantage
since juices, such as prune and pear nectar, tend to be laxative in effect.
Let's face it, our food preferences are based on taste, not nutrition, which is why fruit is such a
great food. Fruit tastes sweet and interesting. They have an agreeable texture, crunchy like
apples, smooth like a peach, and juicy like an orange. And most fruits are surprisingly
nutritious. Though not as nutrient-dense as vegetables, fruits are an important source of
vitamins, minerals, and enzymes. Some fruits are more nutritious than others, but with fruits, as
with vegetables and grains, variety is the spice of life. Nutrients that one fruit lacks, another
fruit provides. Fructose is the principle sugar in most fruits, though sucrose is the principle sugar
in others, such as oranges, melons, and peaches. Fructose is absorbed slowly into the
bloodstream, so fruit gives you energy without triggering the ups and downs of the insulin cycle.
Apple. An apple a day may not keep the doctor entirely away, but apples
are nutritious, convenient, and always available. Apples get an A+ in fiber content, since
they contain a lot of the soluble fiber, pectin, that helps to lower cholesterol. They also
contain some cancer-fighting flavenoids. Eating a whole apple is more nutritious than
drinking apple juice, since the fiber, vitamins, and minerals may be processed out of the
juices. When the flesh of an apple turns brown, it means some of the nutrients have oxidized
and are lost. To get the best that any fruit has to offer, eat it fresh.
Apricot. Five apricots contain around the same number of calories as
one apple, but they have much more protein, calcium, iron, vitamin K, zinc, vitamin A, and
folic acid. Apricots are high in beta carotene, as well as potassium and fiber. You'll find
them on our list of the top ten nutritious fruits.
Apricot, dried. Dried apricots are a particularly good source of
beta carotene, potassium, and fiber (3 grams per 10 dried apricot halves). When purchasing
dried apricots, read the label. Preservatives, such as sulfites or sulfur-
dioxide, are often used to maintain apricots' orange color. These will be listed on the label.
Sulfites can be an allergen for some people. You can purchase sulfite-free apricots in health
food stores. Even though they are a less appealing, brownish color, they are equally
nutritious. It is not worth consuming extra sulfites just so the apricots look more orange.
Avocado. Avocados are usually thought of as a vegetable, but they are
really a fruit, with more nutrition than any other fruit. Avocados are especially high in
protein, fiber, niacin, thiamin, riboflavin, folic acid, and zinc. Avocados get the lion's share
of their calories from fat, and while these are the heart-healthy monounsaturated fats with no
cholesterol, you pay a caloric price. While weight-conscious adults might want to stick to an
apple a day rather than an avocado a day, the high calorie content of avocados makes them a
good food for growing children. The fat content of avocados depends upon the variety.
Florida avocados have about half the fat and two-thirds the calories of California avocados.
Another healthy fat that avocados contain are Omega 3 fatty acids. Because avocados are so
nutrient dense, we included them in our top twelve foods as well as in our "Top Ten Fruits"
list.
Buying and serving tips. Avocados ripen after picking. Buy the avocado when it is under-ripe,
meaning it is firm, but not hard - squeezing it gently does not leave a dent. Store avocados at
room temperature for three or four days until they are soft enough to dent on squeezing. To
speed ripening, place the avocados in a paper bag and store at room temperature until they are
ready to eat (three to five days). Including an apple in the bag speeds up the process even more.
For easy eating, halve the avocado by running a knife lengthwise around the middle of the
avocado. Hold the avocado in both hands and twist at the cut. The halves will separate easily,
leaving the pit in one half. Spoon out the flesh and enjoy. Mash avocados into dip for children.
For adults, add tomatoes, onion, and garlic to make guacamole.
Storing Guacamole or Half an Avocado
Avocado turns brown after it's been exposed to air. To prevent this, sprinkle
lemon or lime juice on the cut side of half an avocado and cover it tightly
with plastic wrap. Include lemon or lime juice in your guacamole recipe to
keep it from turning brown.
NUTRITIP:
Avocado Sandwich
A favorite sandwich for growing children (and genetically lean adults) is
whole wheat bread, a thin layer of peanut butter, thinly sliced tomatoes, a
thick layer of guacamole, and a mound of alfalfa sprouts. For added richness,
add a thin layer of lowfat mayonnaise. Enjoy!
Banana. Bananas mash easily for baby food and blend nicely into a
sweet smoothie. They contain a lot of potassium, so eating a daily banana is helpful to people
on certain medications, such as diuretics, which may deplete the body of potassium. Even though most bananas are imported, the easy-to-peel feature of bananas
makes it easy to peel the pesticides off.
Blueberries. On the surface, blueberries don't seem to pack any
particular standout nutrient. Yet recent studies have shown that blueberries have healthy
stuff in their skin, an antioxidant, cancer-fighting phyto, called anthocyanin . Blueberries are an excellent fruit for making smoothies. Their sweet
taste and rich purple color give any smoothie a more appealing taste, texture, and color.
Boysenberries. Boysenberries are a great source of fiber.
Cantaloupe. Cantaloupes are high in vitamin C, beta carotene, and
potassium.
Cherries. Cherries contain some beta carotene, and sour cherries contain
more beta carotene than sweet cherries.
Dates. Dates are a good source of fiber, iron, and niacin.
Figs, dried. Dried figs are high in calories and high in carbs, but
they also contain abundant amounts of other nutrients, such as calcium, fiber, protein, and
potassium. They make an excellent snack and add fiber when they're chopped up and
included in cookies. Because of the high fiber and high calcium content, they get an
honorable mention on our "Top Ten Fruits" list. Their high carbohydrate and sugar content
could be a drawback for sugar-sensitive individuals, but for athletes, figs would be a great
addition to a pre-game meal.
Grapefruit. Grapefruit is a great fruit, low in calories, high in fiber,
with lots of vitamin C. If you get the pink or red variety instead of the white, grapefruit is
also rich in beta carotene. Half the fiber is the insoluble type (good for the intestines) and
half is soluble pectin fiber (good for the heart). Remember, though, that a lot of fiber is in the
stringy walls that separate the segments. If you're digging out grapefruit segments with a
spoon, you'll miss out on much of the fiber.
Grapes. The skin of red and purple grapes contain cancer-fighting
anthocyanin pigments, similar to the ones in blueberries. Green, seedless grapes are not
exactly nutritional standouts, but kids love to snack on them, especially on hot days. They're
a popular alternative to soda or candy.
NUTRITIP
Good Grapes
Red wine has recently been touted as a health food because of
studies showing a lower incidence of cardiovascular disease in cultures that
drink a lot of red wine. Red wine may help to lower cholesterol. Yet, the
health properties are probably not in the alcohol , but
in the grapes. Grape skins contain resveratrol , a
substance that can lower cholesterol and prevent fats in the bloodstream from
sticking together and clogging arteries. Eating grapes, drinking dark grape
juice that is made with skins, or eating raisins may be just as heart-healthy as
drinking wine, without the health hazards of alcohol.
NUTRITIP
The Whole Fruit, and Nothing but...
Eating the whole fruit is better than drinking the juice of the fruit, especially if
you are watching your weight. A cup of apple juice contains around 115
calories with minimum nutrition, yet a medium-size apple has only 80 calories
with a lot more nutrition. With the whole fruit you get the filling effect of
fiber, so you tend to eat less. Juice goes down quickly, so you tend to want
more.
Guava. Guavas are hard to find, but gobble them up when you can.
They rate high among the fruits for fiber and vitamin E. Guava juice is readily available in
the juice section of most supermarkets, yet it contains added corn syrup, diluting the
nutritional value compared to the raw fruit.
Honeydew melon. Honeydew melon is not nearly as
nutritious as cantaloupe. Cantaloupe contains half the number of calories, nearly twice the
protein, slightly more fiber, more calcium, and a lot more beta carotene, compared with only
a trace in honey-dew.
Kiwi. Kiwi is a great source of vitamin C. Try cutting it in half and
eating it out of the peel with a spoon.
Lemon and lime. Lemons and limes are a moderately good source
of vitamin C, with lemons containing about one-third more vitamin C than limes. Lemon and
lime juice add flavor to dishes, which can be helpful if you're cutting back on salt.
NUTRITIP
Fruit Fresheners
Lemon acts like an antioxidant to keep cut fruit from quickly oxidizing
(turning brown). Sprinkle lemon juice on apple slices and avocado halves or
guacamole to preserve their freshness.
Mango. Mangoes are high in fiber, high in beta carotene (similar to apricots
and cantaloupe), high in vitamin C -- but much higher in calories than equal servings of
similar fruits, such as cantaloupe and papaya.
Orange. Oranges are known for their vitamin C content, but they're also a
good source of folate and fiber. They even contain some calcium. As with grapefruit, the
white membrane under the skin of the orange contains more vitamin C than the flesh and a
lot of the pectin fiber. When peeling the orange, try to leave the white inner peeling on and
eat it with the flesh (if you don't mind the slightly bitter taste).
Papaya. High in calcium, folic acid, vitamin C, fiber, and carotenoids, this
near-perfect fruit is becoming more widely available and affordable.
Peach. The best peaches are tree-ripened and therefore locally grown. They
contain some carotenoids and a tiny bit of vitamin C.
Pear. A high sorbitol content, plus extra fiber, makes pears ideal for persons
suffering from constipation. Most of the vitamin C in pears is concentrated in the skin, as is
some of the fiber, so peeled, canned pears are less nutritious than fresh.
Persimmons. Persimmons are high in fiber, carotenoids, and vitamin
A. Some varieties are extremely high in vitamin C.
Pineapple. Its claim to fame is that it's the fruit highest in the essential
nutrient, manganese, and that it has digestive enzymes, as does papaya.
Plum. Plums contain a bit of carotenoids and some vitamin C. There are
many varieties from which to choose.
Prunes. Prunes get an honorable mention on our "Top Ten Fruits" list
because they contain at least some of many different important vitamins and minerals.
Compared with other fruits, prunes are especially high in fiber (half of it the soluble type),
protein, potassium, vitamin A, vitamin E, calcium, and iron. They contain a touch of zinc
and niacin, and some prunes even contain a bit of beta carotene. Prunes are known for their
ability to move the intestines, thanks to their high fiber content and large amounts of the
stool-loosening sugar, sorbitol.
Raisins. This favorite snack food is high in fiber and iron but also high in calories and sugar. You can get the iron and fiber at a lower caloric cost in other fruits.
Raspberries. Of all the fruits, raspberries pack the most fiber into
the fewest calories. They're also higher in folic acid and zinc than most fruits. It is difficult
to wash raspberries thoroughly, making pesticides a concern.
Strawberries. Strawberries have two nutritional claims to fame:
they are higher in vitamin C per calorie than any other fruit and they are high in fiber. Like
raspberries, strawberries lose points because of the pesticide issue. You don't peel them and
because of their rough texture, they are hard to clean. Only organic strawberries make it onto
our "Top Ten Fruits" list.
Tangerine. This member of the orange family contains much less
vitamin C, folate, and fiber than an orange, but more vitamin A and carotenoids.
Watermelon. Watermelon is the top fruit source of the carotenoid
antioxidant lycopene.
BERRY GOOD
Colorful berries (blueberries and blackberries) are full of phytonutrients (especially
the skin of blueberries) which contains powerful antioxidants, called anthocyanins (from the Greek for "dark blue flower"), and cancer fighters.
Blueberries are a prime example of our color rule: the deeper the color, the better the
berry. Similar antioxidants are found in other reddish-purple fruits and plants, such as
cherries, red cabbage, and plums. These are the type of antioxidants that are
responsible for the much-touted heart-healthy effect of red wine.
(You could probably get the same health benefits from munching on red grapes.)
Blueberries have the highest antioxidant capacity, mainly because of the high level of
anthocyanins in the blueberry's skin. Bilberries have
anthocyanins in the flesh as well as in their skin. All blueberries are not created equal.
The smaller, wild blueberries have more skin and less water than the plump, cultivated
blueberries. Because most of the health-promoting pigment is in the skin, the smaller
the berry, the more anthocyanins. When it comes to these blue benefits, bigger is not
better. Blueberries are great in pancakes, muffins, over cereal, and blended into
smoothies. The health properties of these often underrated berries are well worth the
stain you may get on your fingers.
NUTRITIP
Skin Deep
Much of the fiber in fruit is in the skin, especially when it comes to apples,
pears, peaches, and nectarines. To get the full benefit of fiber, wash the fruit
well and then eat the whole fruit - with the skin.
AskDrSears.com is intended to help parents become better informed consumers
of health care. The information presented in this site gives general advice
on parenting and health care. Always consult your doctor for your individual
needs.
