Finding Fabulous Fruit

Fruits are the ovaries of flowering plants, and the means by which flowering plants disseminate seeds. Many fruits have developed to propagate by having animals eat them and then deposit the seeds far from the original plant. Humans and many animals depend on fruits as a source of food. Technically, fruit includes bean pods, nuts, seeds, and cereal grains, but for now, we’re going to consider the fruit that is eaten for its flesh, and consider seeds in a different category of food.

Fruit-bearing plants evolved relatively late, and it is likely that they evolved alongside primates. Primates have stereoscopic color vision, grasping hands, specialized teeth and jaws, an appetite for sweet-tasting food, and a medium-length digestive tract. They are very well adapted to eating fruit. In turn, this was an evolutionary advantage for the fruiting plants as well, because the fruit seeds passed through the primates or were discarded by them, ensuring the continued survival and spread of the plants.

Fruits are generally low in calories, and high in fiberwatervitamin C and sugars. Fruits also contain phytochemicals that are required for cellular health and disease prevention. Eating fruit reduces the risks of cancer, cardiovascular disease (especially coronary heart disease), stroke, Alzheimer disease, cataracts, and some of the functional declines associated with aging. Fruit is also high in potassium, an important intra-cellular electrolyte that helps control heart rate and blood pressure by countering the effects of sodium, and which helps reduce the chance of developing kidney stones and may help reduce bone loss.

Here are common fruits listed by ANDI score:

  1. Pumpkin, canned 471
  2. Açaí Berries 319
  3. Lemon, raw 280
  4. Salsa 267
  5. Red Bell Peppers, cooked 265
  6. Pumpkin, 249
  7. Tomato Sauce, canned 244
  8. Butternut Squash 241
  9. Tomato Juice 225
  10. Red Bell Peppers, raw 224
  11. Jalepeño Peppers 217
  12. Green Hot Chile Peppers, 216
  13. Cranberries, fresh; Green Bell Peppers, raw; Tomato Sauce, no salt added 207
  14. Tomato, raw 186
  15. Tomato, cooked 185
  16. Strawberries 182
  17. Strawberries, frozen; Tomato Paste 174
  18. Blackberries 171
  19. Serrano Peppers 167
  20. Zucchini, cooked 164
  21. Green Bell Peppers, cooked 158
  22. Okra 155
  23. Tomatoes, packed in tomato sauce 153
  24. Hubbard SquashZucchini, raw 142
  25. Summer Squash 141
  26. Sweet Dumpling, Red Kuri, Kabocha, Delicata, Carnival, or Buttercup Squash 137
  27. Lemon Juice; Raspberries 133
  28. Blueberries 132
  29. Pasilla Pepper, dried 127
  30. Guava 125
  31. Sun Dried Tomatoes 124
  32. Grapefruit 120
  33. PomegranateGrapes 119
  34. Cantaloupe 118
  35. Lime Juice 117
  36. Goji Berries 114
  37. Blackberries, frozen 111
  38. Plums 106
  39. Pomegranate Juice 102
  40. Chayotes 101
  41. Lime; Starfruit 100
  42. Blueberries, frozen 99
  43. Oranges 98
  44. Ketchup, low sodium; Yellow Crookneck Squash, cooked 92
  45. Yellow Crookneck Squash, raw 88
  46. Cucumbers 87
  47. Tangerines 86
  48. Tomatillos 85
  49. Apricots, fresh 75
  50. Watermelon 71
  51. Papaya 69
  52. Peaches 65
  53. Kiwifruit 61
  54. Figs, fresh 56
  55. CherriesQuince 55
  56. PersimmonPineapples 54
  57. Apples; Mango 53
  58. Kumquats 51
  59. Spaghetti Squash 49
  60. Grapefruit Juice 48
  61. Prunes 47
  62. Acorn Squash; Orange Juice 46
  63. Grape Juice; Peaches, canned in own juice 45
  64. Passion Fruit 44
  65. Cranberries, dried and sweetened 42
  66. Pears 40
  67. Nectarine 39
  68. Cherimoya 38
  69. Apples, dried; Peaches, canned in light syrup 36
  70. Prune Juice 33
  71. Cranberry Juice Cocktail 32
  72. Eggplant; Honeydew Melon 31
  73. Bananas; Red Wine 30
  74. Avocado 28
  75. Apricots, dried; Olives; Peaches, canned in heavy syrup 26
  76. Currants, dried; Figs, dried; Pineapple Juice 21
  77. Dates, diglet noor 17
  78. Dates, medjool; Raisins 15
  79. Fruit Roll-ups 12
  80. Apple Juice 11
  81. Applesauce, unsweetened; Frozen Fruit and Juice Bar 9
  82. Fig Bars 8
  83. Banana Chips; Fruit Snacks; White Wine  7
  84. Applesauce, sweetened 6
  85. Apple Pie; Fruit Preserves; Jam 4
  86. Apple Butter 3
  87. Jelly 2

This blog uses the latest nutritional data available from the USDA (United States Department of Agriculture), and the FDA (United States Food and Drug Administration), as well as nutritional data provided by food growers and manufacturers about their products. We believe the information on this website to be accurate. However, we are not responsible for typographical or other errors. Nutrition information for recipes is calculated by Living Cookbook based on the ingredients in each recipe based on statistical averages. Nutrition may vary based on methods of preparation, origin and freshness of ingredients, and other factors.

This blog is not a substitute for the services of a trained health professional. Although we provide nutritional information, the information on this blog is for informational purposes only. No information offered by or through this blog shall be construed as or understood to be medical advice or care. None of the information on this blog should be used to diagnose or treat any health problem or disease. Consult with a health care provider before taking any product or using any information on this blog. Please discuss any concerns with your health care provider.

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