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Fruits and Fruit Juices

Fruits have numerous health benefits, and all except plums, rhubarb, and cranberries are alkalizing foods. They also contain high levels of antioxidants, including vitamins A, C, and E, and a wide variety of anthocyanins, flavanoids, and polyphenols. However, many fruits provide most of their calories from sugars, so do eat in moderation. Different types of the same fruit (such as sweet cherries and black cherries) and different preparations of the same fruit (such as fresh mango and dried mango) can have varying nutrients and health benefits. Fruits and fruit juices are a delicious—and easily portable—means of adding vitamins and minerals to your diet.

Acai

Often called a superfood, acai berries are a purple palm fruit native to South America. Mainly available in concentrate or capsule form, acai can also be made into drinks and foods. Acai provides exceptionally high levels of antioxidants and was traditionally used to combat aging and assist in weight loss. Acai berries have a multitude of health benefits, including strengthening immunity, reducing inflammation, improving heart health, and potentially protecting against cancer. The fibre in acai maintains digestive health and bowel regularity, and has been found to help reduce the risk of diabetes, high cholesterol, and gastrointestinal disease. Some people can have allergic reactions to acai; test a small amount first.

Nutrients in 1 cup (250 ml) acai juice:

Calories, 125

Carbohydrate, 28.8 g

Dietary fibre, 4 g

Folate, 25 mcg

Niacin, 1 mg

Pantothenic acid, 0.4 mg

Protein, 0.8 g

Riboflavin, 0.2 mg

Sugar, 20.8 g

Thiamin, 0.1 mg

Vitamin B6, 0.2 mg

Vitamin B12, 0.3 mcg

Vitamin C, 20 mg

Health and healing benefits:

Immunity:

Vitamin C provides a huge boost to the immune system, and riboflavin aids in the production of antibodies.

Strong muscles and bones:

Protein helps build and repair bones, tissues, hormones, and body chemicals.

Blood health:

Vitamins B6 and B12 maintain healthy red blood cells and improve their ability to carry oxygen to cells around the body. Low levels of B12 lead to anemia and potential damage to the spinal cord and brain. Vitamin B6 deficiency is found in people with heart disease, premenstrual syndrome, atherosclerosis, and carpal tunnel syndrome. Fibre helps to lower cholesterol.

Heart health:

Thiamin helps ensure the healthy functioning of the heart. Vitamin B12 promotes a strong heart and red blood cells.

Enhanced brain function:

Vitamin B6 is crucial to brain function and is believed to help stabilize mood. Folate is important for all aspects of brain function, and is especially important during pregnancy for reducing the risk of spinal and mental defects in the fetus. It may also help protect against Alzheimer’s.

Digestive health:

The dietary fibre and carbohydrates aid digestive health and help you feel fuller faster. They also maintain bowel regularity and reduce the risk of diabetes, high cholesterol, and gastrointestinal disease. Folate improves the metabolism of fat.

Glycemic load: 1

Inflammatory index: Anti-inflammatory

Recommended For Help With:

• Immunity

• Heart health

• Reduces cholesterol

• Digestive health

• Blood health

• Enhanced brain function

Acerola

Acerola are dark red, cherrylike fruits that grow in hot climates. According to the USDA, acerola provide more vitamin C than other food sources—reputedly up to 13 times more in acerola juice than orange juice. Acerola can be found as supplements or juices, and less commonly as the fresh fruit, syrups, or, preserves. Acerola are low in calories, fat-free, and provide dietary fibre and vitamin A.

Nutrients in 1 oz (28 g)* acerola:

Calories, 9

Dietary fibre, 0.3 g

Magnesium, 5 mg

Niacin, 0.1 mg

Omega-3 fatty acids, 12.3 mg

Omega-6 fatty acids, 12.9 mg

Pantothenic acid, 0.1 mg

Phosphorus, 3.1 mg

Potassium, 40.9 mg

Vitamin A, 215 IU

Vitamin C, 470 mg

*1 acerola without pit is roughly 5 g

Health and healing benefits:

Immunity:

Vitamin C provides a boost to the immune system.

Heart health:

Omegas-3 and -6 and vitamin A protect against stroke, heart disease, and diabetes, and lower blood pressure.

Strong muscles and bones:

Protein helps build and repair bones, tissues, hormones, and body chemicals. Phosphorus assists healthy bone formation.

Brain function:

Omega-3 and omega-6 enhance brain function and are believed to aid memory.

Good internal health:

Potassium keeps the organs in good working order.

Joint health:

Fatty acids and magnesium reduce joint inflammation.

Healthy skin:

Vitamin A helps prevent acne.

Tissue regeneration:

Vitamin A is central to tissue regeneration, and fatty acids and protein assist in cellular regeneration.

Digestive health:

The dietary fibre aids digestive health and reduces cholesterol.

Glycemic load: 0

Inflammatory index: Strongly anti-inflammatory

Recommended For Help With:

• Immunity

• Heart health

• Reduces cholesterol

• Tissue regeneration

• Joint health

• Healthy skin

Apple

Apples are one of the most popular fruit snacks. They are delicious, and rich in antioxidants, vitamins, and minerals. The antioxidants in apples prevent disease and strengthen the immune system, fighting bone disease and inflammation. Apples are low in calories but rich in fibre, promoting digestion. The carbohydrates and sugar in apples are good for quick energy. Apples have been recommended for acid reflux, and some people swear eating an apple dispels migraines.

Nutrients in 1 oz (28 g)* apple, raw:

Calories, 15

Calcium, 1.7 mg

Carbohydrate, 4 g

Dietary fibre, 1 g

Omega-3 fatty acids, 2.5 mg

Omega-6 fatty acids, 12 mg

Phosphorus, 3.1 mg

Potassium, 30 mg

Sugars, 3 g

Vitamin C, 1.3 mg

Vitamin K, 0.6 mcg

*1 medium apple is roughly 180 g

Health and healing benefits:

Internal health:

Potassium keeps the organs in good working order.

Heart and blood health:

Omegas-3 and -6 protect against heart disease and stroke and lower blood pressure. Vitamin K is important to the blood, such as regulating clotting, and menstrual flow and pain.

Immunity:

Vitamin C provides a huge boost to the immune system.

Joint health:

Fatty acids reduce joint inflammation.

Energy:

Carbohydrates are important for energy production.

Brain function:

Omega-3 and omega-6 enhance brain function and are believed to aid memory.

Strong bones:

Calcium, phosphorus, and vitamin K assist healthy bone formation.

Digestive health:

The dietary fibre aids digestive health and reduces cholesterol, helping you feel fuller faster.

Glycemic load: 1

Inflammatory index: Anti-inflammatory

Recommended For Help With:

• Immunity

• Heart health

• Strong bones

• Reduces inflammation

• Energy

• Digestive health

Apple Juice

Although it does not contain the fibre and pectin of whole apples, apple juice is an alkalizing drink. Like fresh apples, the carbohydrates in apple juice provide a boost of energy. Vitamin C is essential for immune health, and potassium maintains the good condition of organs. However, apple juice often has a high sugar content, so should be drunk in moderation.

Apricot, Raw

Apricots are small orange fruits that are native to China, but are now found all over the world as fresh fruit, dried fruit, and nectar. Apricots are very low in saturated fat, sodium, and cholesterol, and a good source of dietary fibre. However, most of the calories do come from sugars. Apricots are packed with beta-carotene for heart health and are a good source of vitamins A, C, E, and K, as well as potassium. Apricots provide health benefits for the immune system, vision, skin, and bone strength. The fibre content is good for digestion. Dried apricots are also nutrition-packed and easier to transport, but if you suffer from asthma, avoid those with sulfites.

Nutrients in 1 oz (28 g)* of apricot, raw:

Calories, 13

Dietary fibre, 1 g

Magnesium, 2.8 mg

Niacin, 0.2 mg

Omega-6 fatty acids, 21.6 mg

Pantothenic acid, 0.1 mg

Phosphorus, 6.4 mg

Potassium, 72.5 mg

Protein, 0.4 g

Sugars, 3 g

Vitamin A, 539 IU

Vitamin C, 2.8 mg

Vitamin E, 0.2 mg

Vitamin K, 0.9 mcg

*1 apricot is roughly 35 g

Health and healing benefits:

Muscles and bones:

Protein helps build and repair bones, tissues, hormones, and body chemicals. Phosphorus and magnesium assist healthy bone formation. Vitamin K maintains healthy bones.

Heart and blood health:

Omega-6 regulates blood pressure and, with vitamin A, helps prevent cardiovascular disease. Beta-carotene promotes heart health, supported by vitamins C and E, and potassium. Vitamin K is important to matters related to the blood, such as regulating clotting, and menstrual flow and pain.

Immunity:

Vitamins C and E, and omega-6 provide a huge boost to the immune system.

Good internal health:

Potassium keeps the organs in good working order.

Tissue regeneration:

Vitamins A and E are central to tissue regeneration, and fatty acids and protein assist in cellular regeneration.

Joint health:

Fatty acids and magnesium reduce joint inflammation.

Enhanced brain function:

Omega-6 is integral to brain function.

Vision:

Vitamin E reduces the risk of cataracts and macular degeneration and maintains eye health.

Digestive health:

The dietary fibre aids digestive health and maintains bowel regularity. Vitamin E improves metabolism.

Healthy skin:

Vitamin A helps prevent acne and maintains healthy skin.

Glycemic load: 1

Inflammatory index: Anti-inflammatory

Recommended For Help With:

• Supports immunity

• Heart and blood health

• Digestive health and bowel regularity

• Healthy skin

• Improved vision, reducing risk of macular degeneration

• Strong bones

• Tissue regeneration

Avocado, Raw

Considered a superfood, avocados are grown in warm climates around the world. They minimize the negative effects of more inflammatory meals and contain healthy fats. They are also extremely low in sodium and cholesterol and a good source of dietary fibre, but high in calories, so should be eaten in moderation. Avocados support the body’s absorption of vitamins and minerals and strengthen immunity. Avocados are rich in fatty acids that are crucial to both brain development and heart health. Vitamin K and folate maintain healthy blood cells, and avocados are also believed to promote healthy skin.

Nutrients in 1 oz (28 g)* of avocado:

Calories, 45

Carbohydrate, 2.4 g

Dietary fibre, 1.9 g

Folate, 22.7 mcg

Omega-3 fatty acids, 30.8 mg

Omega-6 fatty acids, 473 mg

Pantothenic acid, 0.4 mg

Potassium,136 mg

Protein, 0.6 g

Sugars, 0.2 g

Vitamin B6, 0.1 mg

Vitamin K, 5.9 mcg

*1 avocado is roughly 200 g

Health and healing benefits:

Heart health:

Fatty acids and protein help protect the body against stroke, heart disease, and diabetes, and lower blood pressure. Vitamin C and potassium promote heart health. Folate reduces the risk of heart disease and hypertension.

Strong muscles and bones:

Protein helps build and repair bones, tissues, hormones, and body chemicals.

Blood health:

Vitamin B6 maintains healthy red blood cells. Vitamin B6 deficiency is found in people with heart disease, premenstrual syndrome, atherosclerosis, and carpal tunnel syndrome. Vitamin K is important to matters related to the blood, such as regulating clotting, and menstrual flow and pain.

Enhanced brain function:

Omega-3 and omega-6 are integral to brain function. Folate is important for all aspects of brain function, and is especially important during pregnancy for reducing the risk of spinal and mental defects in the fetus. It may also help protect against Alzheimer’s.

Good internal health:

Potassium keeps the organs in good working order.

Immunity:

Vitamin C and omega-6 provide a huge boost to the immune system.

Digestive health:

The dietary fibre aids digestive health and maintains bowel regularity.

Healthy skin:

The nutrients and fatty acids maintain healthy skin.

Glycemic load: 1

Inflammatory index: Anti-inflammatory

Recommended For Help With:

• Heart and blood health

• Strong bones

• Enhanced brain function

• Immunity

• Healthy skin

• Digestive health

• Developing fetus during pregnancy

Banana, Raw

The USDA reports that Americans eat more than ten pounds (4.5 kg) of bananas per person per year. Bananas are often babies’ first solid food. Carbohydrates provide energy, and potassium eases muscle cramps and digestion, including an upset stomach.

Nutrients in 1 oz (28 g)* banana:

Calories, 25

Carbohydrate, 6 g

Dietary fibre, 1 g

Magnesium, 7.6 mg

Manganese, 0.1 mg

Omega-6 fatty acids, 12.9 mg

Phosphorus, 6.2 mg

Potassium, 100 mg

Sugars, 3 g

Vitamin A, 17.9 IU

Vitamin B6, 0.1 mg

Vitamin C, 2.4 mg

*1 medium banana is roughly 120 g

Health and healing benefits:

Blood health:

Vitamin B6 maintains healthy red blood cells. Vitamin C and potassium promote heart health.

Heart health:

Omega-6 regulates blood pressure and heart health.

Brain function and mood:

Omega-6 and vitamin B6 aid brain function, mood, and sleep.

Joint health:

Omega-6 and magnesium reduce joint inflammation.

Good internal health:

Potassium maintains organs.

Immunity:

Vitamin C and omega-6 boost immunity.

Muscle:

Potassium is good for easing muscle cramps.

Healthy skin:

Vitamin A and manganese promote healthy skin.

Digestive health:

Carbohydrates, fibre, and potassium aid digestive health, calming the stomach and reducing the symptoms of gastro-esophageal reflux disease. They also maintain bowel regularity and reduce the risk of diabetes, high cholesterol, and gastrointestinal disease.

Energy:

Carbohydrates and magnesium are a great source of energy.

Glycemic load: 2

Inflammatory index: Anti-inflammatory

Recommended For Help With:

• Heart and blood health

• Brain function

• Immunity

• Healthy skin

• Easing muscle cramps

• Joint health

• Energy

Blackberries, Raw

Blackberries are rich in antioxidants and very low in sodium, cholesterol, and saturated fat, and are seen as useful for weight loss. Blackberries are great for optimal health and can be eaten as a snack on their own or added to salads and porridge. Fibre maintains healthy digestion and cholesterol, and the high vitamin C is great for boosting the immune system.

Nutrients in 1 oz (28 g)* blackberries, raw:

Calories, 12

Carbohydrate, 3 g

Dietary fibre, 1 g

Folate, 7 mcg

Manganese, 0.9 mg

Omega-3 fatty acids, 26.3 mg

Omega-6 fatty acids, 52.1 mg

Sugars, 1 g

Vitamin C, 5.9 mg

Vitamin E, 0.3 mg

Vitamin K, 5.5 mg

*1 cup of blackberries is roughly 145 g

Health and healing benefits:

Heart and blood health:

Omega-3 helps protect the body against stroke, heart disease, and diabetes. Omega-6 regulates blood pressure. Vitamin K is important to matters related to the blood, such as regulating clotting, and menstrual flow and pain. Vitamin E reduces cardiovascular disease, and folate reduces the risk of heart disease and hypertension.

Enhanced brain function:

Omega-3 and omega-6 are integral to brain function and may aid memory. Folate is important for all aspects of brain function, and is especially important during pregnancy for reducing the risk of spinal and mental defects in the fetus. It may also help protect against Alzheimer’s.

Immunity:

Vitamins C and E provide a huge boost to the immune system.

Digestive health:

Fibre and carbohydrates aid digestive health and, alongside vitamin E, reduce cholesterol, helping you feel fuller faster, thereby aiding weight loss. They also calm diarrhea.

Glycemic load: 1

Inflammatory index: Anti-inflammatory

Recommended For Help With:

• Heart health

• Reducing cholesterol

• Enhanced brain function

• Immunity

• Digestive health

• Calms diarrhea

• Developing fetus during pregnancy

Blueberries, Raw

Considered the powerhouse of the fruits, commercial blueberries contain more antioxidants than any other commonly grown fruit—and wild blueberries are even higher in antioxidants than commercial blueberries. Blueberries contain optimal amounts of anthocyanins, hydroxycinnamic acids, hydrobenzoic acids, flavanoids, and other phenol-related polynutrients. Blueberries provide a multitude of healing benefits—from brain function, mood, and memory, to heart and skin health, strengthened immunity, bone strength, and purported cancer protection. Plus, they are great as a snack or as a healthful addition to cereals and desserts.

Nutrients: in 1 oz (28 g)* of blueberries, raw:

Calories, 16

Calcium, 1.7 mg

Carbohydrate, 4 g

Dietary fibre, 1 g

Folate, 1.7 mcg

Magnesium, 1.7 mg

Manganese, 0.1 mg

Niacin, 0.1 mg

Omega-3 fatty acids, 16.2 mg

Omega-6 fatty acids, 24.6 mg

Phosphorus, 3.4 mg

Potassium, 21.6 mg

Protein, 0.2 g

Sugars, 3 g

Vitamin C, 2.7 mg

Vitamin E, 0.2 mg

Vitamin K, 5.4 mcg

*1 cup of blueberries is roughly 150 g; 1 berry is 1.4 g

Health and healing benefits:

Heart and blood health:

Omega-3 helps protect the body against stroke, heart disease, and diabetes. Omega-6 regulates blood pressure. Vitamin K is important in matters related to the blood, such as regulating clotting, and menstrual flow and pain. Vitamin E reduces cardiovascular disease, and folate reduces the risk of heart disease and hypertension.

Bones and muscles:

Protein helps build and repair bones, tissues, hormones, and body chemicals. Vitamin K, phosphorus, and magnesium support calcium in maintaining strong bones.

Eye health:

Vitamin A and lutein promote eye health, protecting against cataracts and macular degeneration.

Healthy skin:

Manganese and fatty acids promote healthy skin.

Immunity:

Vitamins C and E provide a huge boost to the immune system.

Enhanced brain function:

Omega-3 and omega-6 enhance brain function and are believed to aid memory and prevent neurodegenerative diseases. Folate is important for all aspects of brain function, and is especially important during pregnancy for reducing the risk of spinal and mental defects in the fetus. It may also help protect against Alzheimer’s.

Digestive health:

The dietary fibre and carbohydrates aid digestive health and, alongside vitamin E, reduce cholesterol, helping you feel fuller faster.

Cancer protection:

Antioxidants and vitamin E protect against cancer, and pancreatic cancer in particular.

Glycemic load: 1

Inflammatory index: Anti-inflammatory

Recommended For Help With:

• Heart health

• Healthy blood flow

• Enhanced brain function

• Strong bones

• Eye health

• Healthy skin

• Immunity

• Digestive health

• Possible cancer protection

Cantaloupe, Raw

Cantaloupe is a large melon with pale green skin and sweet, orange flesh. It is one of the most popular melons in the U.S.A. Cantaloupe is low in cholesterol, sodium, and saturated fat. However, much of the calories come from sugar. Cantaloupe is a source of vitamins A and C and carotenoids for eye health.

Nutrients in 1 oz (28 g)* of cantaloupe, raw:

Carbohydrate, 2 g

Folate, 5.9 mcg

Magnesium, 3.4 mg

Omega-3 fatty acids, 12.9 mg

Omega-6 fatty acids, 9.8 mg

Potassium, 74.8 mg

Sugars, 2 g

Vitamin A, 947 IU

Vitamin C, 10.3 mg

Vitamin K, 0.7 mcg

*1 medium melon is roughly 550 g

Health and healing benefits:

Heart and blood health:

Omegas-3 and -6 protect against heart disease and stroke and lower blood pressure. Vitamin K is important to the blood, such as regulating clotting, and menstrual flow and pain, and folate reduces the risk of heart disease and hypertension.

Strong bones:

Protein and magnesium help build and maintain bones.

Eye health:

Carotenoids promote eye health, protecting against cataracts and macular degeneration.

Immunity:

Vitamin C provides a huge boost to the immune system.

Enhanced brain function:

Tissue regeneration:

Vitamin A is central to tissue regeneration, and fatty acids assist in cellular regeneration.

Glycemic load: 1

Inflammatory index: Anti-inflammatory

Recommended For Help With:

• Heart health

• Healthy blood flow

• Enhanced brain function

• Tissue regeneration

• Strong bones

• Eye health

• Immunity

Cherries

Cherries vary in colour from light red to deep purple and range in flavour from sweet to tart. But all cherries are rich in antioxidants and loaded with nutrients; sour cherries trump even blueberries in this field. Cherries are ideal as a snack or flavourful addition to salads and desserts—because of their sweet flavour, they can be substituted for sugar-laden treats. Cherries are high in water and low in calories, which keeps you fuller for longer, and the fibre helps with digestion and weight loss. Cherries contain melatonin, which helps regulate sleep cycles, and the vitamin and mineral content promotes healthy bones and strong immunity. Dried cherries provide slightly less nutrients than listed below.

Sour Cherries, Raw

Nutrients in 1 oz (28 g)* of sour cherries, raw:

Calories, 14

Calcium, 4.5 mg

Carbohydrate, 4 g

Dietary fibre, 0.4 g

Folate, 2.2 mcg

Magnesium, 2.5 mg

Omega-3 fatty acids, 12.3 mg

Omega-6 fatty acids, 12.9 mg

Potassium, 48.4 mg

Sugars, 2.4 g

Vitamin A, 359 IU

Vitamin C, 2.8 mg

Vitamin K, 0.6 mcg

*1 cherry is roughly 8 g

Glycemic load: 1

Inflammatory index: Anti-inflammatory

Sweet Cherries, Raw

Nutrients in 1 oz (28 g)* of sweet cherries, raw:

Calories, 8

Calcium, 3.6 mg

Dietary fibre, 0.6 g

Folate, 1.1 mcg

Omega-3 fatty acids, 7.3 mg

Omega-6 fatty acids, 7.6 mg

Phosphorus, 5.9 mg

Potassium, 62.2 mg

Sugars, 3.6 g

Vitamin C, 2 mg

Vitamin K, 0.6 mcg

*1 cherry is roughly 8 g

Glycemic load: 1

Inflammatory index: Anti-inflammatory

Tart Cherry Juice

Tart cherry juice is one of the best sources of antioxidants, with more ORACS (Oxygen Radical Absorbance Capacity) than any other food except cocoa nibs. Cherry juice provides both vitamin A and vitamin C, but black cherry juice has been found to contain higher traces of these vitamins than tart cherry juice, although it also contains more sugar. Tart cherry juice provides a wide range of healing benefits, including reducing hypertension, lowering cholesterol, and preventing gout. Both types of cherry juice have been found to reduce inflammation and help in managing arthritis pain, but tart cherry juice provides greater benefit in this area.

Health and healing benefits:

Heart and blood health:

Omega-3 helps protect the body against stroke, heart disease, and diabetes. Omega-6 regulates blood pressure. Vitamin K is important to matters related to the blood, such as regulating clotting, and menstrual flow and pain, and folate reduces the risk of heart disease and hypertension.

Bones and muscles:

Calcium builds strong bones, supported by phosphorus, magnesium, and vitamin K.

Eye health:

Vitamin A promotes eye health, protecting against cataracts and macular degeneration.

Healthy skin:

Vitamin A and manganese promote healthy skin.

Immunity:

Vitamin C provides a huge boost to the immune system.

Enhanced brain function:

Digestive health:

The dietary fibre and carbohydrates aid digestive health and reduce cholesterol, helping you feel fuller faster and aiding in weight loss.

Gout:

The anthocyanins in cherries reduce the pain and swelling of gout.

Regulate sleep cycles:

Melatonin helps regulate sleep cycles.

Recommended For Help With:

• Heart health

• Strong bones

• Eye health

• Healthy skin

• Immunity

• Enhanced brain function

• Digestive health

• Weight loss

• Reduced risk of gout

• Regulated sleep patterns

Coconut, Raw

Coconut contains quality fat that is superior to most animal fat. Coconut is rich in antioxidants and high in fibre, copper, vitamin C, and manganese, strengthening bones, the immune system, and blood cells.

Coconut is used in foods, drinks, and cosmetics, and can be purchased as fresh coconut, shredded, dried, coconut milk, coconut oil, and coconut water.

Nutrients in 1 oz (28 g)* of coconut, raw:

Calories, 99

Carbohydrate, 4 g

Copper, 0.1 mg

Dietary fibre, 3 g

Iron, 0.7 mg

Manganese, 0.4 mg

Omega-6 fatty acids, 102 mg

Phosphorus, 31.6 mg

Potassium, 99.7 mg

Protein, 1 g

Saturated fat, 8 g

Selenium, 2.8 mcg

Sugars, 2 g

Vitamin C, 0.9 mg

*Raw meat from 1 medium coconut is roughly 400 g

Health and healing benefits:

Immunity:

Coconut has anti-viral properties. Vitamin C, iron, and omega-6 boost immunity. Selenium aids immunity.

Energy:

Copper and protein are key to energy production.

Joint health:

Omega-6 and selenium reduce joint inflammation.

Heart and blood health:

Omega-6 regulates blood pressure and reduces cholesterol. Iron maintains healthy red blood cells and improves their ability to carry oxygen to cells around the body. Growing children and adolescents, as well as menstruating, pregnant, or lactating women have an increased need for iron. Copper aids iron absorption.

Enhanced brain function:

Omega-6 is integral to brain function and may aid memory.

Bones and muscles:

Protein and phosphorus help build and maintain strong bones.

Digestive health:

Fibre aids digestive health.

Glycemic load: 0

Inflammatory index: Anti-inflammatory

Recommended For Help With:

• Immunity

• Energy

• Joint health

• Heart health

• Reduced cholesterol

• Anemia deficiency

• Enhanced brain function

• Strong bones

• Digestive health

Coconut Oil

Coconut oil is an excellent source of medium-chain fatty acids, among the healthiest of all dietary fats.

Cranberries

Cranberries have a long history, including their use by Native Americans as traditional remedies and food. When choosing cranberries, the U.S. Centers for Disease Control and Prevention recommend cranberries that are darker in colour, shiny, plump, and able to bounce, in order to garner the most benefit. Cranberries are well known as a remedy for urinary tract infections, but they are also great at maintaining gastrointestinal health, maintaining heart health, and preventing kidney stones. Cranberries are high in antioxidants and vitamin C to boost the immune system and fight colds. Because of fresh cranberries’ limited season, dried cranberries are a good option, but have more sugar and less vitamin C than fresh.

Cranberries, Raw

Nutrients in 1 oz (28 g)* of cranberries, raw:

Calories, 13

Carbohydrate, 3 g

Dietary fibre, 1 g

Manganese, 0.1 mg

Omega-3 fatty acids, 6.2 mg

Omega-6 fatty acids, 9.2 mg

Potassium, 23.9 mg

Sugars, 1 g

Vitamin C, 3.7 mg

Vitamin E, 0.3 mg

Vitamin K, 1.4 mcg

*1 cup of whole cranberries is roughly 110 g

Health and healing benefits:

Urinary tract health:

Cranberries are a well-known remedy for urinary tract infections (UTIs).

Immunity:

Vitamins C and E provide a huge boost to mmunity.

Heart and blood health:

Healthy skin:

Manganese and fatty acids promote healthy skin.

Enhanced brain function:

Omega-3 and omega-6 enhance brain function and are believed to aid memory.

Digestive health:

Cranberries maintain gastrointestinal health. The dietary fibre and carbohydrates aid digestive health and, alongside vitamin E, reduce cholesterol, helping you feel fuller faster.

Kidneys:

Cranberries help prevent kidney stones.

Glycemic load: 0

Inflammatory index: Anti-inflammatory

Recommended For Help With:

• Immunity

• Heart health

• Healthy blood flow

• Healthy skin

• Enhanced brain function

• Digestive health

• Urinary tract infections

• Kidney stones

Cranberry Juice, Unsweetened

Cranberry juice often contains sweeteners—choose one with little added sugar. This juice strengthens immunity and urinary health.

Currants

Currants are a type of berry found in North America, Europe, and Asia. They can be red, black, or white, and each has a different flavour. Currants are low in calories and fat free. Rich in antioxidants and iron, currants have up to four times more vitamin C than oranges. Whitecurrants are slightly sweeter than red- or black- and often made into preserves and desserts. Redcurrants are the tartest in flavour and in jelly form serve as a traditional condiment in the U.K.

Currants, Black, Raw

Nutrients in 1 oz (28 g)* of blackcurrants, raw:

Calories, 18

Calcium, 15.4 mg

Carbohydrate, 4 g

Iron, 0.4 mg

Magnesium, 6.7 mg

Manganese, 0.1 mg

Omega-3 fatty acids, 20.2 mg

Omega-6 fatty acids, 30 mg

Phosphorus, 16.5 mg

Potassium, 90.2 mg

Vitamin C, 50.7 mg

*1 cup of black currants is roughly 110g

Health and healing benefits:

Immunity:

Vitamin C and iron provide a boost to the immune system.

Strong bones:

Calcium builds strong bones, while phosphorus and magnesium maintain health.

Heart and blood health:

Omega-3 helps protect the body against stroke, heart disease, and diabetes. Omega-6 regulates blood pressure. Iron maintains healthy red blood cells and improves their ability to carry oxygen to cells around the body. Growing children and adolescents, as well as menstruating, pregnant, or lactating women, have an increased need for iron.

Joint health:

Omega-6 and magnesium reduce joint inflammation.

Healthy skin:

Manganese and fatty acids promote healthy skin.

Enhanced brain function:

Omegas-3 and-6 may aid memory.

Glycemic load: 2

Inflammatory index: Anti-inflammatory

Recommended For Help With:

• Immunity

• Heart health

• Strong bones

• Joint health

• Healthy skin

• Enhanced brain function

Dates

Dates are the fruit of the date palm tree, which grows in warm climates around the world. The dates most commonly found in the U.S.A. are Medjool or Deglet Noor, both of which are packed with nutrients. Dates are an excellent source of dietary fibre, keeping digestion regular and leaving you feeling fuller for longer. The potassium level of dates is high—great for building muscle and maintaining organ function. Magnesium boosts energy and helps regulate blood pressure. However, dates are high in calories and energy density, so eat these—and all dried fruit—in moderation.

Nutrients in 1 oz (28 g)* of dates:

Calories, 78

Carbohydrate, 21 g

Copper, 0.1 mg

Dietary fibre, 2 g

Magnesium, 15.1 mg

Manganese, 0.1 mg

Phosphorus, 17.4 mg

Potassium, 195 mg

Protein, 0.5 g

Sugars, 19 g

Vitamin B6, 0.1 mg

*1 date, pitted, is roughly 24 g

Health and healing benefits:

Digestive health:

The dietary fibre, carbohydrates, and potassium aid digestive health and reduce cholesterol, leaving you feeling fuller for longer. They also maintain bowel regularity, ease constipation, as well as reducing the risk of diabetes, high cholesterol, and gastrointestinal disease.

Good internal health:

Potassium keeps the organs in good working order.

Heart and blood health:

Omega-3 helps protect the body against stroke, heart disease, and diabetes. Omega-6 regulates blood pressure. Magnesium also regulates blood pressure. Vitamin B6 strengthens blood. Vitamin B6 deficiency is found in people with heart disease, premenstrual syndrome, atherosclerosis, and carpal tunnel syndrome.

Energy:

Copper and magnesium play a key role in energy production.

Healthy skin:

Manganese and fatty acids promote healthy skin.

Enhanced brain function and mood:

Omega-3 and omega-6 enhance brain function and are believed to aid memory. Vitamin B6 plays an integral part in brain function and helps stabilize mood.

Strong bones and muscles:

Phosphorus and magnesium maintain healthy bones. Potassium helps build strong muscle.

Joint health:

Omega-6 and magnesium reduce joint inflammation.

Glycemic load: 11

Inflammatory index: Mildly anti-inflammatory

Recommended For Help With:

• Digestive health

• Easing constipation

• Reduced cholesterol

• Heart health

• Strong bones and muscles

• Energy

• Joint health

• Healthy skin

• Mood stabilizer

Elderberries, Black

Elderberries grow in both hemispheres, though more common in the Northern. The berries are dark purple or red and are made into drinks, preserves, syrups, and teas. Elderberries have a long history as a traditional remedy. Today, they are used to boost immunity, and research is being carried out on their potential as a flu treatment. They may also help weight loss and cholesterol. Always cook elderberries before eating.

Nutrients in 1 oz (28 g)* of black elderberries, raw:

Calories, 20

Calcium, 10.6 mg

Carbohydrate, 5 g

Dietary fibre, 2 g

Iron, 0.4 mg

Omega-3 fatty acids, 23.8 mg

Omega-6 fatty acids, 45.4 mg

Potassium, 78.4 mg

Vitamin A, 168 IU

Vitamin B6, 0.1 mg

Vitamin C, 10.1 mg

*1 cup of elderberries is roughly 145 g

Health and healing benefits:

Heart and blood health:

Omegas-3 and -6 protect against stroke, heart disease, and diabetes and lower blood pressure and cholesterol. Iron maintains and oxygenates healthy red blood cells.

Strong bones:

Calcium builds strong bones.

Eye health:

Vitamin A promotes eye health, protecting against cataracts and macular degeneration.

Immunity:

Vitamin C and iron boost immunity and may protect against flu.

Good internal health:

Potassium maintains organs.

Enhanced brain function and mood:

Omegas-3 and -6 and vitamin B6 enhance brain function, aid memory, and help stabilize mood.

Digestive health:

The dietary fibre, carbohydrates, and potassium aid digestive health and reduce cholesterol, helping you feel fuller faster and aiding in weight loss.

Gout:

The antioxidants reduce the pain of gout.

Healthy skin:

Vitamin A and fatty acids promote healthy skin.

Glycemic load: 1

Inflammatory index: Anti-inflammatory

Recommended For Help With:

• Heart health

• Reduced cholesterol

• Strong bones

• Eye health

• Healthy skin

• Immunity, which may include flu

• Mood stabilizer

• Weight loss

• Gout

Figs, Raw

Figs are delicious, sweet-tart fruit that are grown in warm climates. Figs are rich in antioxidants and eaten both fresh and dried. Figs provide a healthy amount of dietary fibre and carbohydrates, making them great for digestive health and bowel regularity, and good in moderation for weight management. Fresh figs can be eaten whole as a snack or added to salads and other dishes. Because of fresh figs’ seasonability, dried figs are a good year-round alternative and provide nearly the same amount of vitamins and minerals as fresh.

Nutrients in 1 oz (28 g)* of figs, raw:

Calories, 21

Calcium, 9.8 mg

Carbohydrate, 5 g

Dietary fibre, 1 g

Magnesium, 4.8 mg

Omega-6 fatty acids, 40.3 mg

Potassium, 65.9 mg

Sugars, 5 g

Vitamin A, 39.8 IU

Vitamin K, 1.3 mg

*1 medium fig is roughly 50 g

Health and healing benefits:

Digestive health:

Fibre, carbohydrates, and potassium aid digestion and reduce cholesterol, also easing constipation. Magnesium assists healthy metabolism.

Good internal health:

Potassium maintains organs.

Strong bones:

Vitamin K and magnesium support calcium in maintaining strong bones.

Heart and blood health:

Omega-6 regulates blood pressure, and vitamin A helps prevent cardiovascular disease. Vitamin K is important in matters related to the blood, such as regulating clotting, and menstrual flow and pain.

Healthy skin:

Vitamin A and fatty acids promote healthy skin.

Enhanced brain function:

Omega-6 enhances brain function and may aid memory.

Glycemic load: 2

Inflammatory index: Mildly anti-inflammatory

Recommended For Help With:

• Digestive health

• Easing constipation

• Reducing cardiovascular disease

• Strong bones

• Healthy skin

• Enhanced brain function

Grapefruit

The botanical name of grapefruit translates to “paradise citrus,” and it’s no wonder when you consider the vitamin-filled beauty of this fruit. Grapefruit come in pink, red, or white, each with varying degrees of sweet or tart flavour. All types are low in calories and high in fibre, as well as providing a wealth of fatty acids, vitamins C and A, and calcium. Grapefruit is known as an immunity booster, cholesterol-reducer, metabolism-increaser, and potentially a cancer-preventer as well. Some medications, including statins, may not react well with grapefruit; for any concerns, discuss with your doctor.

Grapefruit (Pink And Red), Raw

Red and pink grapefruit have higher levels of vitamin A than their white counterpart. They are also sweeter.

Nutrients in 1 oz (28 g)* of pink/red grapefruit, raw:

Calories, 12

Calcium, 6.2 mg

Carbohydrate, 3 g

Folate, 3.6 mcg

Magnesium, 2.5 mg

Omega-3 fatty acids, 2.2 mg

Omega-6 fatty acids, 8.1 mg

Phosphorus, 5 mg

Potassium, 37.8 mg

Sugars, 2 g

Vitamin A, 322 IU

Vitamin C, 8.7 mg

*1 medium grapefruit is roughly 246 g

Glycemic load: 1

Inflammatory index: Anti-inflammatory

Grapefruit (White), Raw

Referred to as both “white” and “yellow,” this grapefruit has a tarter taste and marginally more vitamin C than pink/red.

Nutrients in 1 oz (28 g)* of white grapefruit, raw:

Calories, 9

Calcium, 3.4 mg

Carbohydrate, 2 g

Folate, 2.8 mcg

Magnesium, 2.5 mg

Omega-3 fatty acids, 1.4 mg

Omega-6 fatty acids, 5.3 mg

Phosphorus, 2.2 mg

Potassium, 41.4 mg

Sugars, 2 g

Vitamin A, 9.2 IU

Vitamin C, 9.3 mg

The Illustrated Food Remedies Sourcebook

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