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fruit
Try and eat a wide range of fruit to get the best
variety of vitamins and minerals. Make them into smoothies
or juices, fruit salads and keep them as handy snacks. It's
generally best to eat them seperately from other foods so
they don't ferment in the stomach while sitting on top of
other more slowly digesting food. This is more true for some
fruits than others, but as a general rule eat them on an
empty stomach and never as a dessert. Eat them in their
natural, raw, state for best absorption of nutrients.
See also: Vegetables
| Nuts | Seeds
& Beans | Herbs
n.b.: The list order of the vitamins and minerals
is not indicative of quantity. Find out more about the best
food sources of certain vitamins
and minerals.
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Contains the following |
Benefits |
Other considerations |
| Apples |
Beta-carotene, folic acid,
pectin, vitamin C, vitamin E and flavonoids (antioxidant
factors). Calcium, chlorine, magnesium, phosphorus,
potassium, sulphur. Small amounts of thiamine (vitamin
B1), riboflavin (vitamin B2), niacin (vitamin B3) and
pyridoxine (vitamin B6), copper and zinc. |
Cleansing the liver and bowel,
which makes them an excellent detoxifying fruit. |
Don't eat the skin unless
they're organic. |
| Apricots (fresh & dried) |
Beta-carotene, iron, riboflavin
(vitamin B2), niacin (vitamin B3), pantothenic acid
(vitamin B5), pyridoxine (vitamin B6), folic acid, vitamin
C, calcium, magnesium, phosphorus, potassium, sulphur,
copper, zinc. |
Very cleansing for the bowel.
Good source of beta-carotene. |
Don't buy the dried ones with
sulphur dioxide preservative. |
| Bananas |
Beta-carotene, thiamine (vitamin
B1), riboflavin (vitamin B2), niacin (vitamin B3), pyridoxine
(vitamin B6), vitamin C, vitamin E, calcium, chlorine,
magnesium, phosphorus, potassium, sulphur, copper, iron,
manganese, zinc, folic acid, pectin. |
Good for bowel complaints. |
If you take the contraceptive
pill or are a smoker, you need extra vitamin B1. |
| Blackberries |
Beta-carotene, vitamin C,
thiamine (vitamin B1), riboflavin (vitamin B2), niacin
(vitamin B3), pantothenic acid (vitamin B5), pyridoxine
(vitamin B6), vitamin E, calcium, chlorine, magnesium,
phosphorus, potassium, sulphur, sodium, copper, iron,
biotin. |
Blood cleansing. |
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| Blackcurrants |
Beta-carotene, vitamin C,
thiamine (vitamin B1), riboflavin (vitamin B2), niacin
(vitamin B3), pantothenic acid (vitamin B5), pyridoxine
(vitamin B6), vitamin E, calcium, chlorine, magnesium,
phosphorus, potassium, sodium, sulphur, copper, iron. |
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| Blueberries |
Potassium, vitamin C. |
Antiseptic, blood cleansing. |
|
| Cherries |
Beta-carotene, folic acid,
vitamin C, biotin, thiamine (vitamin B1), riboflavin
(vitamin B2), niacin (vitamin B3), pantothenic acid
(vitamin B5), pyridoxine (vitamin B6), vitamin E, calcium,
magnesium, phosphorus, potassium, sodium, sulphur, copper,
iron, manganese, zinc. |
Promotes health of skin, eyes,
mouth, hair and nails. |
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| Cranberries |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), pyridoxine (vitamin B6), calcium, chlorine, magnesium,
phosphorus, potassium, sodium, sulphur, copper, iron. |
Good for treating bladder
and kidney infections (cystitis). |
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| Figs (fresh
& dried) |
Calcium, iron,
magnesium. |
Good for bowel
complaints. |
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| Grapes |
Vitamin C, vitamin E , thiamine
(vitamin B1), riboflavin (vitamin B2), niacin (vitamin
B3), calcium, magnesium, phosphorus, potassium, sulphur,
copper, iron, zinc. |
Very antioxidant. |
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| Grapefruit |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), pyridoxine (vitamin B6), vitamin E, calcium, magnesium,
phosphorus, potassium, copper, iron, manganese, zinc,
pectin. |
Blood cleansing, antioxidant
and anti-inflammatory. |
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| Kiwi fruit |
Beta-carotene, vitamin C,
thiamine (vitamin B1), riboflavin (vitamin B2), niacin
(vitamin B3), calcium, magnesium, phosphorus, potassium,
sodium, iron. |
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More vitamin C than oranges. |
| Lemons |
Vitamin C, thiamine (vitamin
B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic
acid (vitamin B5), pyridoxine (vitamin B6), biotin,
calcium, chlorine, magnesium, phosphorus, potassium,
sodium, sulphur, copper, iron. |
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Don't use the lemon juice
in bottles because it contains preservatives, always
squeeze your own. |
| Limes |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), calcium, phosphorus, potassium, sodium, copper,
iron, zinc. |
|
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| Mango |
Beta-carotene, vitamin C,
thiamine (vitamin B1), riboflavin (vitamin B2), niacin
(vitamin B3), pantothenic acid (vitamin B5), pyridoxine
(vitamin B6), calcium, magnesium, phosphorus, potassium,
sodium, copper, iron, manganese, zinc. |
Very antioxidant. |
Vitamin C reduces with ripening,
beta-carotene increases as the mango gets riper.
Mangoes also contain anarcardic acid and anarcardiol
which are phytochemicals that help beat depression. |
| Melon (Honeydew & Canteloup) |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pyridoxine (vitamin B6), vitamin
E, calcium, chlorine, magnesium, phosphorus, potassium,
sodium, sulphur, copper, iron, zinc. |
Very cleansing. |
Don't eat melons with anything
else, always on an empty stomach half an hour before
more food. If not, the melon will ferment in the stomach
and the nutrients won't be as absorbed. |
| Oranges |
Beta-carotene, thiamine (vitamin
B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic
acid (vitamin B5), pyridoxine (vitamin B6), vitamin
C, vitamin E, calcium, magnesium, phosphorus, potassium,
copper, iron, manganese, zinc. |
|
Some people can find oranges
aggravate acne. |
| Papayas |
Beta-carotene, vitamin C,
thiamine (vitamin B1), riboflavin (vitamin B2), niacin
(vitamin B3), pantothenic acid (vitamin B5), pyridoxine
(vitamin B6), calcium, magnesium, phosphorus, potassium,
sodium, copper, iron, manganese, zinc, papain. |
Antioxidant. Good for digestive
problems. |
Can also be called paw paw
in some shops. Paw paw are usually smaller than real
papayas. |
| Passion Fruit |
Beta-carotene, riboflavin
(vitamin B2), niacin (vitamin B3), vitamin C, calcium,
chlorine, magnesium, phosphorus, potassium, sodium,
sulphur, iron. |
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| Peaches |
Beta-carotene, folic acid,
thiamine (vitamin B1), riboflavin (vitamin B2), niacin
(vitamin B3), pantothenic acid (vitamin B5), pyridoxine
(vitamin B6), vitamin C, calcium, magnesium, phosphorus,
potassium, sodium, sulphur, copper, iron, zinc, biotin. |
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| Pears |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), pyridoxine (vitamin B6), calcium, magnesium, phosphorus,
potassium, copper, iron, manganese, zinc. |
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| Pineapple |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), pyridoxine (vitamin B6), calcium, magnesium, phosphorus,
potassium, sodium, copper, iron, bromelain. |
Anti-inflammatory, contains
digestive enzymes. |
Pull an inner leaf from the
top - if it comes out easily the pineapple is ripe. |
| Plums |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), pantothenic acid (vitamin B5), pyridoxine (vitamin
B6), vitamin E, calcium, magnesium, phosphorus, potassium,
sodium, copper, iron. |
Good source of beta-carotene. |
|
| Pomegranate |
Beta-carotene, vitamin C,
potassium. |
Good source of potassium. |
|
| Raspberries |
Beta-carotene, vitamin C,
vitamin E, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), pyridoxine (vitamin B6), vitamin E, calcium, chlorine,
iron, magnesium, phosphorus, potassium, sulphur, sodium,
iron, copper, zinc, biotin. |
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| Strawberries |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), pyridoxine (vitamin B6), vitamin E, calcium, chlorine,
magnesium, phosphorus, potassium, sodium, sulphur, copper,
iron, zinc, biotin. |
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Always try and buy organic,
as strawberries apparently absorb pesticides more than
other fruits. |
| Tangerines |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), pyridoxine (vitamin B6), calcium, magnesium, phosphorus,
potassium, sodium, copper, iron, manganese. |
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| Watermelon |
Beta-carotene, folic acid,
vitamin C, thiamine (vitamin B1), riboflavin (vitamin
B2), niacin (vitamin B3), pantothenic acid (vitamin
B5), pyridoxine (vitamin B6), calcium, magnesium, phosphorus,
potassium, sodium, copper, iron, zinc. |
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