Fruits List with Fruit Nutritional Value
And there's plenty of evidence why you should eat more fruit.
Many scientific studies show that two to five daily servings from the alphabetical fruit list below can significantly reduce your risk of:
- Stroke,
- Diabetes,
- Heart disease,
- And certain cancers.
How to use the Alphabetical List of Fruits
This alphabetical fruit list has the fruit nutritional value arranged in order. For example, if a fruit in the fruits list has high carotenoids and a moderate level of vitamin C, the higher carotenoid nutrient will be listed first, before the vitamin C, since C is found only in moderation.
Any fruit in the list of fruits where there are concerns, you'll find them in parenthesis. So, if a fruit has a high glycemic index rating, which could cause high blood sugar levels, you'll see (glycemic).
And if preservatives, such as sulfites, are commonly used on a conventionally grown fruit or if the fruit is usually highly sprayed or waxed, you'll see (preservatives), (pesticides) or (wax coating). Then it's important to buy organically grown varieties of that particular fruit.
Alphabetical Fruits List with Fruit Nutritional Value (in order)
| FRUIT | NUTRITIONAL VALUES IN ORDER (concerns) |
| Apples |
flavonoids, fiber, C (pesticides, wax coating) |
| Apricots | carotenoids, A, C, fiber (preservatives) |
| Bananas | B6, C, potassium (glycemic) |
| Blackberries | flavonoids, fiber, C, K, manganese |
| Blueberries | flavonoids, C, manganese, fiber |
| Cantaloupe | carotenoids, C, A, potassium |
| Cherries | flavonoids (pesticides) |
| Cranberries | flavonoids, fiber, C, manganese |
| Dates | (glycemic) |
| Dried fruit |
(glycemic, preservatives) |
| Figs | (preservatives) |
| Fruit juices |
(glycemic) |
| Grapefruit | carotenoids in pink, flavonoids, C |
| Grapes | flavonoids, manganese (pesticides) |
| Guava | carotenoids, fiber, C |
| Kiwifruit | C, fiber (glycemic) |
| Lemons | flavonoids, C (wax coating) |
| Limes | flavonoids, C (wax coating) |
| Mangoes | carotenoids, A, C (glycemic) |
| Nectarines | carotenoids, C (glycemic, pesticides) |
| Oranges | carotenoids, flavonoids, C, fiber (glycemic) |
| Papayas | carotenoids, C, folate, potassium |
| Peaches | carotenoids, C (pesticides) |
| Pears | flavonoids (pesticides) |
| Persimmons | C (glycemic) |
| Pineapple | C, manganese (glycemic) |
| Plums | carotenoids, C |
| Raspberries | flavonoids, fiber, manganese, C |
| Raisins | (glycemic, pesticides, preservatives) |
| Strawberries | carotenoids, flavonoids, C, fiber (pesticides) |
| Tangerines | carotenoids, A, C (glycemic) |
| Watermelon | carotenoids, C, A, B6 (glycemic) |
The list of fruits above is a great source of quality high fiber foods with essential fruit nutritional value. The antioxidant-rich carotenoids and flavonoids, plus vitamins A and C, folate, manganese and potassium are all especially important nutrients from the fruits list.
The fruit fiber and enzymes found in raw fruit are also excellent for your digestion and to help you prevent and relieve constipation.
Research shows people who regularly eat fresh fruit have a much lower risk of chronic diseases. And since fruit is tasty, nutrient dense and usually low in fat, sodium and calories, most of the fruit on the fruits list can contribute to healthy weight loss and weight management.
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Posted in: Diet & Nutrition
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