This list of fruits is a very important part of a balanced and healthy raw food diet and will probably make up the majority of your caloric intake. Fruits are great cleansers and are loaded with nutrients for building strong healthy bodies and minds. Many fruits are 80 to 90% water, water that’s been filtered by the plant itself to provide an excellent source of hydration.
The nutritional power house in these fruits alone is staggering, and they all come in their own naturally beautiful packaging.
Fruits contain antioxidants and phytonutrients that are responsible for all manner of functions and miracles carried out by the human body every second of every day. And even more exciting are the new health benefits of eating fresh fruit that are yet to be discovered. Nature is perfect and has provided us with the perfect food for us to survive and thrive; all we need do is partake of it in a sensible way.
As with all foods we consume, fruits should be as fresh from the tree, bush, or vine as possible. Never eat unripe, moldy or decayed fruit; it will impact your health in a negative way. Your health is far more important than the money you spent on the bad or spoiled fruit.
It can be easy to over eat fruit because it’s so juicy and delicious, but this is a sure way to poor health. Over eating any food is not a good thing because it stresses the digestive system, and over eating fruit can be particularly damaging because of the sugar content. Always eat slowly and only until satiated, but never to the point of fullness. Although most fruits contain approximately 300 calories per pound, some of the fruits on the list of fruits below are very caloricly dense, like dates, which are about 1300 calories per pound.
Eating fruit out of hand is great, but I believe fruit should not be juiced unless it is taken in very small quantities, mixed with green juice, mixed with non-sweet fruit juice, or mixed with avocado or nut butter to make a salad dressing. I use a simple hand citrus juicer
for salad dressings. If you are doing a juice fast then you may be consuming some sweet juices on their own depending on how long your fast is and what you're trying to achieve.
After eating fruit out of hand I think green smoothies are the next best way to consume fruit. It’s a wonderful way to get your fruit and greens in a balanced easily digested meal with plenty of calories and alkaline minerals.
As you look over the list of fruits below think about which ones you might add to your next meal. And don’t stop here; this is only a partial list of fruits. Each time you go to the farmers market or your neighborhood grocery look at the wide variety of fruits and try something new. Start your own list of fruits to track your personal fruit consumption. Some may work better than others for you, but you’ll never know until you try.
Banana – high vitamin and mineral content, particularly potassium, easily digested, increases fat burning, research suggests they lower risk of colorectal and kidney cancer, B6, vitamin C, B5, B2, folate, manganese, potassium, copper, magnesium
Date – nutrient dense, B5, B3, B2, beta carotene, copper, potassium, magnesium, manganese, phosphorus, calcium, iron, fiber
If you would like more in depth information about date nutrition, their cultivation and history, FAQ about dates, or wish to look at purchasing some of the best dates you’ll ever eat then check out
the Date People.
Fig – highly alkaline, highly mineralized, laxative, intestinal cleanser, B1, B5, B6, beta carotene, calcium, copper, manganese, iron, calcium
Grape - Muscat & Thompson -(seeded varieties best) research today shows that grapes are a profound heart and blood vitalizing food. Red grapes contain the most resveratrol, antioxidants, quercetin and other polyphenols, which also keep blood platelets from sticking together, and they are also a great source of boron to prevent osteoporosis. Grapes contain anti-cancer phytonutrients and have been praised to help with varicose veins, inflammation, anemia and rheumatoid arthritis. Detoxifier, cleansing, iron, magnesium, boron, anti viral, cancer-preventative
Jackfruit – laxative, nutritious, juicy fruit gum was a takeoff on jackfruit flavor, beta carotene, vitamin C, B2, B6
Jujube (aka Chinese date) – Vitamin C, potassium, phosphorus, manganese and calcium minerals, there are also high amounts of sodium, zinc, iron and copper
Longan – vitamin C, magnesium, potassium
Mamey Sapote – tastes like, but sweeter than sweet potato, anti bacterial
Mangosteen – antimicrobial, antiviral, said by many to be a super fruit for all its nutritional benefits
Papaya – digestive support, cleansing, enhances fat burning, extremely nutrient dense, beta carotene, vitamin C, potassium, calcium, phosphorus, iron
Persimmon (Fuyu & Hachiya) -mild laxative, sooth digestive system, potassium, magnesium, phosphorus
Sapote (black) - vitamin C, calcium, phosphorus
Apple – overall tonic and contain pectin, a fiber that’s good for the digestive tract, supports immunity, research suggests it lowers Alzheimer’s risk, vitamin C, copper, magnesium, potassium, iron, manganese, phosphorus, trace minerals Apricot – rich in beta carotene, vitamin C, vitamin E, B5, copper iron, potassium, fiber
Blackberry – build bone density, suppresses appetite, enhances fat burning, phytonutrients ,vitamin C, beta carotene, folate, B5, vitamin E. vitamin K, manganese, copper, iron, magnesium, zinc , fiber
Blueberry – high in antioxidants & phytonutrients, good for urinary tract and brain rejuvenation, fiber, vitamin K, vitamin C, manganese, copper, iron
Cherimoya – vitamin C, folate, B1, B2, B3, B5, B6, copper, iron, magnesium, manganese, phosphorus, potassium, omega 3, fiber
Cherry – detoxifying, laxative, cleanser, reduce inflammation, lowers bad cholesterol, vitamin C, magnesium, iron, silicon,
Grapes – (seeded varieties best) research today shows that grapes are a profound heart and blood vitalizing food. Red grapes contain the most resveratrol, antioxidants, quercetin and other polyphenols, which also keep blood platelets from sticking together, and they are also a great source of boron to prevent osteoporosis. Grapes contain anti-cancer phytonutrients and have been praised to help with varicose veins, inflammation, anemia and rheumatoid arthritis. Detoxifier, cleansing, iron, magnesium, boron, anti viral, cancer-preventative
Loquat - high in beta carotene, dietary fiber, potassium, and manganese, magnesium, calcium, phosphorus
Lychee – high in polyphenols, taste somewhat like grapes, vitamin C, copper, phosphorus, magnesium, potassium
Mango – good for kidneys and digestion, blood cleanser, supports immune system, lowers bad cholesterol, vitamin C, beta carotene, calcium, potassium
Nectarine – digestive aid and cleanser, beta carotene, B3, vitamin C, vitamin E, copper
Peach – laxative, diuretic, digestive aid, cleanser, alkaline, carotene, B3, vitamin C, vitamin E, potassium, calcium, magnesium, beta carotene
Pear - diuretic, alkaline, digestive aid, cleanser, fiber, iodine, vitamin C, copper
Plum – laxative, oxalic acid, beta carotene, antioxidants, phosphorus, potassium
Raspberries – said to lower bad cholesterol and inhibit certain cancer growth, antioxidant, vitamin C , vitamin K, vitamin E, folate, B5, manganese, copper, iron
Cranberry – great for respiratory and urinary tracts, tannic and oxalic acids
Grapefruit – pectin strengthens blood vessels and capillaries and reduces the accumulation of atherosclerotic plaque in those afflicted with this problem. Grapefruit juice eases constipation and improves digestion but can reduce appetite, aiding in weight loss. It’s said grapefruit is good to eat for cancers, heart problems, strokes, constipation, the blood and nerves. Digestive aid, vascular health, removal of inorganic calcium from joints.
Kiwi – removes excess sodium buildup, enzymes help in correcting and soothing digestive system, said to eliminate wrinkles, vitamin C, vitamin K, vitamin, E, folate, copper, potassium
Kumquat – calcium, beta carotene, vitamin C, iron, magnesium
Lemon – is the most potent detoxifier of all the citric fruits.It kills intestinal parasites and dissolves gallstones. It’s said lemons are good to eat for cancers, heart problems, strokes, constipation, the blood and nerves. Calcium, phosphorus, magnesium, potassium, cleansing, alkalizing effect
Limes – (yellow when ripe) contains bioflavonoids, citric acid and pectin. It’s said limes are good to eat for cancers, heart problems, strokes, constipation, the blood and nerves. Calcium, phosphorus, magnesium, potassium, cleansing, alkalizing effect
Oranges – contain 170 different phytonutrients and more than 60 known falconoid. These are shown to reduce inflammation, shrink tumors, and inhibit blood clots. The Herperidin in oranges can help to lower blood pressure and cholesterol. Contain bioflavonoids, citric acids and pectin. It’s said oranges are good to eat for cancers, heart problems, strokes, constipation, the blood and nerves. Digestive support, calcium, vitamin C
Pineapple – promotes joint health, reduces inflammation , diuretic, digestive aid, cleanser of mucus, mild laxative, calcium, vitamin C, folic acid, magnesium, manganese, beta carotene
Pomegranate – cleansing and good for the urinary tract, protects against sunburn, studies suggest it fights prostate cancer, vitamin C, magnesium, potassium, beta carotene
Strawberry – said to protect against Alzheimer’s, reduce bad cholesterol, suppress growth of colon, prostate and oral cancers, vitamin C, folate, manganese, copper, iron
Tangerine - vitamin C, beta carotene, calcium, copper, magnesium, potassium
Tomato (heirlooms are best) - Tomatoes are filled with antioxidants and phytonutrients, over 9,000 known phytonutrients to date. The main and most powerful antioxidant known in the tomato is lycopene. Lycopene is thought to protect the liver, lungs, prostate gland, colon and skin from sunburn among other things. Ongoing research seems to show that lycopene helps prevent macular degeneration, lower cholesterol, support the immune system and can help prevent and rid cancers. alkaline residue, reduces inflammation, vitamin C, B6, B5 ,B1, vitamin K, copper, iron, magnesium
Cantaloupe – immunity support, protects against sunburn, reduces inflammation, cleanser and great for rehydrating, great nutrient profile, very high in beta carotene, vitamin C, folate, B3, potassium, copper
Watermelon – protects against sunburn, said to reduce risk of prostate, ovarian and cervical cancers, cleanser, great for rehydrating, beta carotene, vitamin C, copper
Bell peppers – (orange and red only, green are unripe) protects against sunburn, good for the heart, beta carotene, vitamin C, folate, B1, B2, B3, B5, B6, vitamin E. vitamin K, iron, manganese
Cucumber – alkaline, diuretic, great cleanser, vitamin K, B5, silicon, potassium, copper
Avocado – said to be good for liver and lower cholesterol levels, vitamin E, protein, iron and copper
Durian – high in potassium and sulfur which makes them a warming fruit, vitamin C, B1, B2, B3, B5, B6, folate, copper, manganese, potassium, magnesium, phosphorus, iron
Olives – very alkaline, lubricating, cleansing, calcium, sodium, magnesium, amino acids, antioxidants, vitamin A and E
This is the end of this list of fruits. To see other lists go to the links below.