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Apples

     An apple provides both insoluble and soluble fiber which includes pectin, vitamin C, and potassium. Apples are also a good source of quercetin, a flavonoid that may help protect against heart disease.  They also contain potassium and phosphorus which helps flush the kidneys of toxins.

Bananas

The banana, which has been a staple food for thousands of years, and is a nearly perfect food,  Americans consume more bananas than any other fruit each year.  Bananas can be easily digested in about 20 minutes by virtually everyone, including babies and the elderly. This fruit is packed with potassium along with significant amounts of vitamin B6 which benefits the heart and muscular system.  Bananas also contain folate (folic acid) and vitamin C.

Blackberries

Blackberries grow wild across most of North America and are a good source of manganese and tannins. Wild blackberries are relatives of the rose and the soft, juicy fruit grows on thorny bushes or trailing vines. Blackberries are considered to be an astringent because of their high tannin content. Studies show that tannins tighten tissue, lesson minor bleeding, and may help to alleviate diarrhea and intestinal inflammation. German health authorities recommend blackberries for mild infections including sore throats and mouth irritations. Traditionally, blackberries have been used to alleviate hemorrhoids because of their rich tannin content. Scientists have also reported antitumor properties associated with tannins found in some varieties of blackberries. Future research will explore the implications for treating human cancer. Overindulgence of tannin-rich blackberries may lead to constipation.

Blackberries are loaded with antioxidants, like anthocyanin pigments, which gives the berry its purplish-black color of blackberries and may contain health benefits because of their antioxidant properties. Additional antioxidants in blackberries are vitamins C and E, and ellagic acid; studies have shown they all may provide protection against cancer and chronic disease.  Blackberries are a source of soluble fiber, such as pectin.  The growing season for the berry is typically late summer early fall so next time you are driving in the country side and see a patch go pick some and enjoy.

Blueberries

Blueberries are one of the most potent antioxidant fruits.  These delicious berries contain more disease-fighting, age-proofing antioxidants than practically any other fruit or vegetable, even powerhouses such as kale, broccoli, and oranges.  Blueberries are at the top of the list of fruits and vegetables tested for their antioxidant potential. The compound of substances that put the "blue" in blueberry—anthocyanins—are probably responsible for much of the fruit's antioxidant power. Blueberries also contain ellagic acid, which has been shown to have anti-cancer properties.

Cantaloupe

Cantaloupes are high on the list of most nutritious food.  95% of its nutrients lie in the peel and rind so that's why its important to juice the melon to unlock the nutrition.  The cantaloupe is a good source of beta-carotene, and also a good source of potassium, vitamin A, and vitamin C.  They also contain a lipid called myoinositol that has been shown to prevent hardening of the arteries.

Cranberries

These tart little berries deserve more attention. The health focus on cranberries of late has been on their apparent effect in preventing urinary tract infections. Tannins in the berries help fight certain bacteria and prevent it from sticking the the bladder walls. Cranberries, also contain ellagic acid, a cancer-fighting phytochemical.  Quinine in the berries are an effective liver detoxifier.

Grapefruit

Grapefruit provides an ample supply of pectin, the soluble fiber that is effective in lowering cholesterol levels, and a good amount of potassium, which is important in controlling blood pressure.  The tasty fruit also is a good source of vitamin C: one whole medium-size grapefruit supplies more than 90 milligrams.  They also contain calcium, phosphorus, and potassium.

Grapes

Grapes can grow in almost every type of climate, and while they do particularly well in regions such as the Mediterranean (where they have long been established), they are now cultivated on six continents. They are served as a fresh fruit, preserved or canned in jellies and jams, dried into raisins, and crushed for making juice or wine.

Grapes are not notable for their nutrient content—the table grapes that we eat fresh have only low to moderate amounts of vitamins and minerals. But some varieties are good sources of vitamin C. Their juiciness and natural sweetness, combined with a low calorie count, make them an excellent snack and dessert food.

The grape is one of the oldest cultivated fruits: Fossils indicate that the cultivation, or at least the consumption, of grapes goes back to early times, perhaps to the Neolithic era. Hieroglyphics show that Egyptians were involved in grape and wine production, and the early Romans were known to have developed new varieties. And, of course, the grape is mentioned in the Old Testament as the "fruit of the vine."

Kiwi fruit

On the outside, a kiwi fruit looks like a fuzzy brown egg—appropriate, since it is named after a fuzzy flightless brown bird. Once considered an exotic specialty item, kiwi fruit has become immensely popular during the past two decades, and deservedly so. When you cut (or bite) through its thin brown skin, which is covered with a downy fuzz, you reach velvety bright green flesh sprinkled with a ring of tiny, edible black seeds. The taste of kiwi fruit, which varies from sweet to tart, has been compared with a combination of other fruits, such as strawberries, nectarines, and melons. Kiwi fruit blends well with other fruits and makes a striking garnish, but it is also highly satisfying (and nutritious) eaten on its own. Ounce for ounce, it is higher in vitamin C than most fruits and is a decent source of potassium.

The kiwi fruit was a much-appreciated treat in ancient China, and was introduced into New Zealand in 1906, where it was called "Chinese gooseberry" (although it isn't related to the green gooseberry). Years later, as foreign demand for the fruit increased, New Zealanders renamed it for their national treasure, the kiwi bird. Today, kiwi fruit is also a commercial crop in California. New Zealand and California have opposite growing seasons; consequently, a year-round supply is available. (The fruit keeps well for up to 10 months in cold storage, allowing it to be brought to market for several months after it is harvested.) Both New Zealand and California produce one principal variety, the Hayward.

Lemons

While rarely consumed on their own, lemons make a major contribution to the flavors of many foods we eat. Although you wouldn't choose this tart citrus fruit for a snack, you might well squeeze some lemon juice over a fish fillet, add a wedge of lemon to your tea, or grate some flavorful lemon zest into your favorite cookie dough. These flavor-packed fruits are loaded with vitamin C, a vitamin whose deficiency can cause scurvy. During the California Gold Rush, scurvy was so rampant, and fresh produce so scarce, that miners were willing to pay $1 for a lemon—over $17 in today's economy (at those rates, a glass of lemonade would cost $35). But it wasn't until vitamin C was discovered in 1932 that scientists understood that it was this vitamin, not the fresh fruit itself, that protected against the disease.

Limes

While rarely consumed on their own, limes make a major contribution to the flavors of many of the foods we eat. These flavor-packed fruits are also loaded with vitamin C, which among its other health-promoting virtues also prevents a disease called scurvy. In the 18th century, the British navy ordered ships going on long journeys to carry limes for their crew (hence the nickname "limeys" for British sailors), although, at the time, it was not understood exactly how the fruit prevented scurvy. It wasn't until vitamin C was discovered in 1932 that scientists understood that it was the vitamin, not the fresh fruit itself, that protected against the disease.

Mangoes

The mango, still considered an exotic fruit by many, is a splendid source of beta-carotene, as its vivid orange flesh would suggest. It also supplies plenty of vitamin C, some vitamin B6, and even some vitamin E.

Oranges

More than any other fruit, the orange is associated with--and valued for--its vitamin C content. It is, in fact, the primary source of vitamin C for the majority of Americans. But oranges have more to offer nutritionally than just this one nutrient. A small orange (about five ounces) contains generous levels of folate (folic acid), potassium, and thiamin, as well as some calcium and magnesium. And compared to other citrus fruits, oranges have a broader range of uses: They can be added to various cooked or cold dishes, eaten as snacks, or squeezed for their delicious juice.

Americans consume most of their oranges in the form of juice, which provides 140% of the current suggested daily intake of vitamin C. However, if you choose to eat a whole orange instead of drinking a glass of juice, you'll get about the same amount of vitamin C with the added benefit of more than 3 grams of dietary fiber.

Peaches

The third most popular fruit grown in the United States (right behind apples and oranges), sweet, juicy peaches supply some beta-carotene (especially the darker-fleshed varieties) and vitamin C. They also supply boron and a fair amount of fiber, about half of it soluble.

Pineapple

Pineapple's lush, tropical sweetness is reason enough to enjoy it any way you can, but this fruit also contains vitamin C and manganese. This fruit's most promising nutritional asset, though, may be bromelain, a natural enzyme found in both the fruit and the stem.

Pomegranates

The pomegranate, affectionately known as the "jewel of winter," has recently been acclaimed for its health benefits, in particular, for its disease-fighting antioxidant potential. Preliminary studies suggest that pomegranate juice may contain almost three times the total antioxidant ability compared with the same quantity of green tea or red wine. It also provides a substantial amount of potassium, is high in fiber, and contains vitamin C and niacin.

Used in folk medicine (to treat inflammation, sore throats, and rheumatism) for centuries in the Middle East, India, and Iran, the pomegranate is about the size of an orange or an apple. It has a tough, dark red or brownish rind. The seeds and the juicy translucent scarlet red pulp surrounding the seeds of the pomegranate are the edible parts of the fruit, although only the pulp has any flavor. Encased within a bitter-tasting, white, spongy, inedible membrane, the seeds can be gently pried out with your hands. Perhaps one of the reasons the pomegranate isn't as popular as it deserves is that it takes time and care to get to the seeds. The flavor of these juicy seeds is delicate, sweet, and tangy.  Fragile and expensive raspberries have a matchless perfume-like fragrance and incomparable flavor. Despite their apparent delicacy, they are nutritional powerhouses and packed with fiber (thanks in part to their tiny edible seeds). Some of the fiber is soluble fiber in the form of pectin that lowers cholesterol. Their phytochemical content includes such cancer-fighters as beta-carotene, ellagic acid, catechins, and monoterpenes (which also inhibit cholesterol production). Raspberries are a good source of vitamin C, too.

Strawberries

These plump, sweet, rubylike berries are nutritional jewels: Rich in dietary fiber and offering good amounts of vitamin C (more than any other berry) and manganese, strawberries are also an excellent source of ellagic acid, a phytochemical that helps combat carcinogens. They are also a good source of antioxidant flavonoids, such as anthocynanins. When the USDA analyzed a variety of fruits to rate their antioxidant power, strawberries came in second (blueberries were first).

The strawberry is technically a "false" fruit because it grows from the base rather than from the ovary of a flower, and so is not a true berry.

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