The Rose family

APPLE GROUP

Apples have phytonutrients that help regulate blood sugar levels. They also have anti-oxidant, anti-cancer, cardiovascular, and anti-asthma benefits. Just beware of apple seeds. Don’t eat them!! They contain a poisonous cyanide compound. Eaten in massive amounts could be fatal. BUT DON’T TAKE ANY CHANCES!

Crabapples are very tart and most often used for jellies and such. I used to see these on trees and pick them off and eat them. Careful doing this though. I was a brave young soul willing to eat anything off a neighborhood fruit tree. They are good for juicing if you pick them up from the store or pick them fresh. Vitamin C and fibers are some health benefits.

Loquats are high in vitamins, minerals, and anti-oxidants. They are certainly low in calories and contain some quality dietary fibers and pectin. Loquats are high in Vitamin A. Vitamin A is helpful to skin health and can reduce the chances of lung and oral cancers.

Pears are a tasty fruit that comes in several varieties. There is a unique anti-oxidant known as Quercetin found in the skin of pears. Quercetin aids in cancer prevention as well as artery damage. Containing vitamins A, C K, B2, B3, B6, and folate, the pear is a worthwhile healthy fruit.

Quince is a tasty fruit that ails morning nausea, fight against colitis, and eases the digestive process. They are full of fibers, vitamins, and minerals. If you are tired of pears and apples and wanna try a new fruit, then get down to your grocery store and grab a quince!

Rose Hips are another great disease fighter and ailment. They contain a healthy dose of vitamin C. The vitamins E & K in rose hips can help to prevent cold and flu occurances.

Berry Group

Blackberries contain polyphenols, anti-oxidants, and vitamins. Their nutrients help to make stronger blood vessels, fight heart disease, and improve eyesight.

Boysenberries are a cross between blackberries and raspberries. Boysenberries are also fat-free, low in calories, lowering cholesterol, and boosting heart health.

Dewberries are another low calorie berry containing vitamans A & C and abundant in minerals.

Loganberries contain vitamins A, C, D, E,& K and minerals such as copper, zinc, and floride.They are a cross between red raspberries and black berries.

Raspberries ellagic acid helps to create anti-oxidant activity. The anti-oxidant activity in raspberries is significantly higher than fruits such as strawberries, kiwi, & tomatoes. Raspberries are high in vitamin C and the mineral Manganese.

Strawberries carry a generous amount of anti-oxidants and promote cardiovascular health. They can also help to prevent risks of type 2 diabetes. The anti-inflammatory and anti-oxidant properties residing in strawberries can aid in preventing cancer risks.

Plum Group

Almonds are super healthy when eaten raw! They possess monounsaturated fats that help to reduce the risk of heart disease. Whenever I am on a diet, almonds seem like this healthy food that is as flavorful as on phony sugar filled candy bar. And though almonds aid flavor in sweets such as Hershey’s chocolates, they are just as satisfying on their own! Limit yourself to about 12 almonds per serving.

Apricot is a summer fruit, orange in color that boasts fibers and beta-carotene. The vitamin A in apricots improves visual aspects.

Cherries have anti-inflammatory properties, heart health nutrients, and relief for arthritis. Cherries pack in anti-oxidants and have a nice tart flavor.

Nectarines are low in calories with beta-carotene, vitamin C, and lutein to add to the health arsenal. Adding in a variety of other vitamins and minerals, the nectarine beats a candy bar for a snack any day of the week.

Peaches contain niacin, thiamine, potassium, and calcium. They also contain Vitamin A. It is said the darker the peach the more abundant the vitamin A content. Digestive functions can also be improved from eating peaches

Plums are carriers of vitamin C and come in many over 2000 different varieties around the world. Dietary fibers, potassium, and vitamin A are also abundant in plums. When dried plums are referred to as prunes.

The citrus family is known for their vitamin C heavy fruits. Listed below are a couple handfuls of citrus fruits and their health benefits.

Oranges are certainly one of the most popular not only of the citrus family, but amongst all other fruits! Out in SoCal here, lucky residents can receive an orange tree right on their property. Oranges are certainly noted for containing an abundance of vitamin C. They also contain calcium, folate, fibers, vitamin A, B1,& K. They’re also low in calories and ideal for cold remedies. Orange juice is said to be just as effective for vitamin C intake than taking supplements. Drink your orange juice and eat an orange everyday and boost your immune system.

Limes have many medicinal uses. Lime is used to improve skin health, gum repair, digestive issues, and eye care. A glass of warm water mixed with lime juice helps to burn fat as well. Do be aware that eating the seeds of any citrus fruit can be very dangerous. When it comes to seeds stick to pumpkin and sunflower. Seeds of apples and citrus fruits contain a poisonous cyanide compound. It would be that you would have to eat a large amount of seeds for it to be fatal. JUST DON’T EAT FRUIT SEEDS!!!

Lemons are another sour citrus power house. They lower blood pressure and also lower the rates of colon, prostate, and breast cancer. Lemons can improve urinary tract infections and also improve acne problems. Lemons have many of the same qualities as the lime.

Grapefruit packs some great anit-oxidants and also acts as a functional weight loss fruit. It is a little more bitter in taste than an orange. Lowering cholesterol, protecting against colon cancer, and preventing kidney stones are among grapefruit’s health benefits.

Tangerines are a little tangier than oranges and easier to peal. They boast many of the same health attributes such as high vitamin C, weight loss, and lowering cholesterol levels. They are in season from fall to spring.

Kumquat resembles a smaller oblong shaped orange. Supplying fiber, vitamins A, B, & C, and Calcium. They are mainly cultivated in the US, China, and Japan during fall – spring months.

Pomelo is the largest fruit in the citrus family. Also known as the Chinese grapefruit, the pomelo carries beta-carotene, as well as Vitamins B & C. Diabetes, Insomnia, and asthma can be improved upon by the Pomelo.

Citron sort of looks like a mutated citrus fruit with lumpy skin. It’s dry pulp does not produce as much juice as other citrus fruits. Often times the candied peel is used more in cooking than the pulp.

Uglifruit may not be pretty but it still has a good vitamin C count and other helpful anti-oxidants. Low in calories, helpful in aiding beautiful skin, and a digestive aid, the uglifruit does the job!

Clementine with vitamin C, calcium, and potassium, is a great citrus relative. It’s a smaller fruit and part orange and part mandarin orange. They make for a simple, easy to transport snack.

Tangelo is a cross between mandarin orange and grapefruit. Pick soft skinned, smooth ones for the best quality. These guys also pack in the Vitamin C you need. Here’s the lesson: You need vitamin C? Choose the citrus family. If oranges get boring, then try them all. Just make sure you are not allergic and do not eat the seeds.

The Gourd Family exists in both vegetable and fruit categories. When it comes to gourd fruits, WE GOT THE MELONS!!!

Cantaloupe are most flavorful in the summer months. Sometimes referred to as a Muskmelon, cantaloupe contains valuable vitamins A & C. These are great smoothie candidates! Blend and add ice and a hot day and you’re set!

Casaba melons are cholesterol free, with low calories, low sodium, and some quality vitamin C. I can’t say that I’ve ever ate a Casaba before and that tells me I must try some more delicious fruits!

Crenshaw melons are a cross between cantaloupe, casaba, and persian melons. They are ripe and ready when they are large, yellow, minimal green spots, and firm. They are a great source of vitamins A and C and remain low in calories, cholesterol, and fat.

Persian Melons share much of the same rippening signs and vitamins A and C like the the two previous Crenshaw and Cabasa melons.

Honeydew melons have just a little bit higher of a calorie count but are still vitamin A and C ready melons. Honeydew is much more common. I have made my own honeydew smoothie with honeydew, ice, and a blender. Simple, full of natural flavor, and inexpensive!

Watermelon is best in the summertime along with the other melons. They also contain vitamins A and C. How could you go wrong with watermelon!? I consider it to be one of the tastiest natural foods that can also quench your thirst. Actually when you think about it, most fruits do supply that crunchy, water texture when eaten. They also contain natural fructose sugars. Next time you need to hydrate, pass on that soda and grab some cool watermelon!

Cashew Family is a group of flowering plants. These trees, shrubs, and vines sometimes bear fruits! An oily irritant known as urushiol comes from the cashew family. Poisonous plants such as poison ivy and poison sumac are well known for their urushiol output. Don’t let this scare you though! Three of the tastiest fruits come from this family: Cashews, (duh!) pistachios, and mangoes. Oh and by the way! If you see these two plants below on a hike, DON’T TOUCH! POISON IVY AND POISON SUMAC!!!

Cashews pack in some omega-3 and omega-6 fatty acids and are a good source of potassium. I am not the biggest fan of them raw, but I’ll eat 12 of them and not regret it one bit. You may wonder why you cannot find them in a shell. The reason for that is the shell oil is poisonous! The shell oil contains an irritant found in the cashew family. Cashews are roasted in order to kill the irritant in the shell oil. This is the same irritant found in poison ivy.

Mangoes help in aiding digestion and lowering cholesterol. They are also vitamin E heavy and work well in curing acne problems. This tropical fruit is seasonal in the summer months.

Pistachios provide heart health, fibers, healthy fats, and anti-oxidants. Nuts of course are great to eat when working to lose weight. Pistachios are among my favorite!

The Palm Family is a group of flowering plants found in warm climates. Palms can exist in the wet rain forests of Brazil or the dry desserts of Egypt. The 3 fruits we’ll cover from the palm family are: Acai, Coconut, and Dates!

Acai berries are native to Central and South American areas. They carry disease fighting anti-oxidants. Out here in Los Angeles it is very common for me to order a Acai smoothie at a Jamba Juice or Robeks. It’s a very tasty smoothie! I haven’t done Acai berries on there own yet but look forward to doing so!

Coconuts when eaten raw require some smashing and breaking! A friend of mine likes to use his height to his advantage. After draining and drinking the coconut water, he then drops the coconut with his hands reached as high as possible. Rich in fiber, coconuts help to regulate bowel movements and fight inflammation. Boosting the immune system and discouraging overeating, the raw coconut is a fun and healthy fruit of the Palm family.

Dates assist the body in many healthy ways. Boasting dietary fibers, vitamins, and minerals, dates help alleviate constipation, straighten out intestinal disorders, and with there high calorie count they can help to gain weight for those who seek weight gain.

The Myrtle Tree Family is a tropical group. These trees are decorated with evergreen leaves and sometimes blossoms. Some bear edible fruits such as: Allspice, Feijoa, and Guava.

Allspice relieves digestive issues, can soothe muscle pain, and cover up any undesirable aromas with it’s fresh scent. It is a big ingredient in Jamaican Jerk sauce. Allspice is also referred to as Pimento.

Feijoas are a great source of vitamin C and fibers. The folate and super anti-oxidants contained in feijoas do their part in promoting healthy hair, skin, and nails.

Guava contains effective astringents which soothe gums and also can aid in binding loose bowel movements when having diarrhea.

The nightshade family

Cape Gooseberries are like the tomatillo in that they have a leaf completely covering the berry. Cape Goosberries are high in vitamins A, B1, B2, C, and niacin. Mainly this fruit is used in making jams. Beware! If not completely ripened, Cape Gooseberries can be poisonous to some.

Goji Berry, aka wolfberry, aids in diabetes, improved eyesight, high blood pressure, and fevers. Taking a drug such as warfarin, other diabetes or high blood pressure drugs, or having a pollen allergy, are potentially harmful paired with Goji Berries.

Pepino melons come from South America and pack in anti-oxidants. Amongst valuable vitamins are vitamin C and Beta-Carotene. Iron and potassium can also be found in abundance. Juice or eat the pepino melon raw (peeled and seeded)

Tamarillo, aka tree tomato, is a great source of vitamin C, Calcium, Potassium, Phosphorus, Sodium, and Magnesium. Tamarillo is low in calories, and has some dietary fibers and protein.

These are fruits who’s family name is the fruit name itself! For example, The avocado family or the pineapple family. One member groups!

Avocados contains healthy unsaturated fats that can aid in losing weight. The creamy texture and inviting flavor of avocados offer it to be a good substitute for those who don’t do dairy. Avocados carry a generous amount of vitamins and minerals.

Pineapples have a great tart and sweet taste when ready to eat. Pineapples are a good source of vitamin C but can be very acidic. I’ve experienced eating too much pineapple and feeling the stingy acidity hanging out in my gums, teeth, and mouth. This is the result of eating an entire pineapple!! A little execessive! Pineapples are great in salads, on pizzas, hamburgers, and mixed fruits.

Pomegranate seeds look like little red pieces of corn. They carry a wonderful sweet flavor and and are actually very refreshing. These seeds don’t only carry tasty natural sugars and refresh one on a hot summer day, but they are also carrying cholesterol reduction, weight control, Cell damage repair, cancer prevention, and lowered risk of heart disease.

Tamarind aids in gastric and digestive problems. Heart health and cholesterol levels lowered are among other tamarind benefits. They also contain a generous vitamin C content.

Papayas are high in vitamins A & C. They are a tropical fruit with a sweet taste and soft, smooth texture. Papayas aid in digestion, protect against heart disease, promote lung health, have anti-inflammatory properties, and show immunity support.

Olives contain a large percentage of a monounsaturated fat called oleic acid and a small percentage of omega 3 fatty acids called alpha=linolenic acid. Olives are high in iron and still contain antioxidant, anti-inflammatory, and anti-cancer benefits.

Grapes are abundant in vitamins A, B6, and C. Grapes can also help to improve asthmatic conditions, reduce the chance of blood clots, and in ripe juice form can aid in migraines. Grapes move to counter fatigue and are another fruit that regulates digestive issues.

Coffee actually has something to add to the world of health. Coffee drinkers can be less at risk of type 2 diabetes, prostate cancer, liver cancer, and Parkinson’s Disease. Though there are positives, there are still negatives to coffee drinkers. The caffeine dependency is a popular drawback but there are others. First of all the caffeine can increase blood pressure. Carcinogens can be found in many roasted coffees. Carcinogens can certainly be cancerous. If you suffer from gastrointestinal problems, then best stay away from coffee. Coffee is one of those things to me. Some hardcore coffee drink, alcohol fan, or smoker will ask if you drink coffee, alcohol, or smoke, and you reply “No”. Then they can’t believe you don’t. That right there is a dead give away that the person baffled by you not using is indeed habit formed or addicted.

Cactus

Kiwi fruits are as vitamin C heavy as oranges and as potassium heavy as bananas. Kiwi is also high in fiber which can help prevent colon cancer. Asthma prevention is another perk of the kiwi. The beta-carotene content in kiwis is relevant as well.

Bananas are great for gaining energy. So put down the Monster drink, the coffee, or coca cola as your energy source! Bananas are known for their potassium content. B12, B6, Potassium, and magnesium can help a smoker deal with their nicotine withdrawals. An amino acid called tryptophan can be found in bananas. Tryptophan can convert to serotonin which in turn can brighten a depressed mood.

Cherimoya fruits comes from a tree or shrub that grows in South America. Cherimoya juice can give out more antioxidants the skin or flesh of the fruit can. A great source of Vitamin C and also fat and cholesterol free.

Lychee is a tasty exotic fruit that bears a polyphenol called oligonol. Oligonol can protect skin from UV rays, improve blood flow, and prevent influenza virus. Provides B Vitamins, vitamin C, copper, and potassium.

Blackcurrants are rich in vitamins, minerals, and essential fatty acids. They are high in vitamin C and an Omega 6 fatty acid called Gamma linoleic acid. Blackcurrants can help to prevent arthritis and even cancerous cells.

Passionfruit, aka purple granadillas, is a tropical fruit with edible pulp and seeds. The pulp contains vitamin A and C, while the seeds contain fibers that are great for digestion. Passionfruit is often used in juicing.

Starfruits are a fruit unlike no other with the ability to cure hangovers! They also help lower cholesterol levels and aid the digestive procedure. Starfruit looks like a star and has edible skin. Starfruit also contributes to the flow of milk in nursing mothers.

Breadfruit contains high counts of vitamin C, is a good source for dietary fiber, and potassium. They are also very low in saturated fat and calories. It’s pulp makes it a good digestive food and it’s seeds contain a small amount of protein.

Figs eaten fresh are a great source of dietary fiber, calcium, and potassium. They are a tasty weight loss food and can help to lower high blood pressure.

Mulberries come in 3 species of red, white, and black. The red, or American mulberry can be found in the Eastern US, as the white is native to China, and the black to Western Asia. Mulberries are low in calories, rich in vitamins and minerals, and can help fend off familiar diseases and physical irritants.

Mangosteens are common in the Pacific Island areas. These fruits are of no relation to the mango and taste a little more like a citrus fruit. Nutrients contained in mangosteens are less than most fruits but it still has health benefits with anti-inflammatory properties and they also can help to prevent gum disease.

Blueberries are low in calories boasting dietary fiber with Vitamins K & C. They contain many antioxidant/anti-inflammatory phytonutrients. Blood sugar, cardiovascular, anti-cancer, and optical benefits are likely possibilities with blueberries.

Cranberries are noted for their role in relieving urinary tract infections or UTIs. With low calories, vitamin C content, cardiovascular benefits, immune support, and anti-inflammatory benefits, cranberries are a healthy choice. Cranberry juice can be a little filled with artificial sugars when drank from store bought jugs or fountains at bars. To lesson the sugar intake, request a mix of cranberry and water.

Huckleberries are sweet and sometimes sour berries that resemble a blueberry. They are high in Vitamins A, B, & C. The antioxidants and vitamins contained in huckleberries are able to aid in prevention of such diseases as: hemorrhoids, glaucoma, and muscular degeneration.

Pawpaw is a fruit harvested in the southeast U.S., up to Canada, and even stretching into the Midwest States. It is the only member of it’s tropical family to grow in this part of the Western world. It is a very large fruit with a custard-like taste and a flavor resembling bananas. In fact they were once coined the poor man’s banana. Native American tribes such as the Cherokee turned pawpaw seeds to powder as a head lice deterrent. Pawpaw can also help to lower blood sugar levels.

Black Sapote, aka chocolate pudding fruit, is packed with vitamin C and carries an abundacne of vitamin A and other vitamins and minerals. It is fairly low in calories.