Super Fruits

Kake2Kale’s Favourites

Avocado – Contains high amount of potassium, vitamins K, B complex, C and E. Rich source of Monosaturated fat which is a good fat, can help with lowering cholesterol and reducing risk of stroke.

Blackberries – High invitamin C, anti-inflammatory, and contains polyphenols that increase antioxidant levels enough to make them potentially beneficial to the cardiovascular system.

Blueberries – This little berry has the most amount of antioxidants of any fruit.  They contain anthocyanin, vitamin C, B complex, vitamin E, vitamin A, copper (a very effective immune builder and anti-bacterial), selenium, zinc, and iron.

Banana – Contains Vitamin C, fibre, a significant amount of potassium. High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

Cantaloupe – High in vitamin A, beta carotene, lutein and zea-xanthin which are great for eye health.

Cherries– High in vitamin C, is anti-inflammatory. For those suffering from gout, drinking cherry juice is a common cure.

Citrus fruits – ie. oranges, grapefruits, lemons, limes, kumquats. Contain vitamin C, folic acid and a range of phytochemicals (under the antioxidant family). One orange contains over 170 different kinds of phytochemicals, these all support one another in anti-cancer activity, and strengthening cardiovascular health, amongst a host of other benefits.

Coconut –Particularly high in fibre (one Tablespoon of coconut flour has 5 gm of fibre), is antibacterial, antiviral, antifungal, antiparasitic and contains lauric acid which is found in mother’s milk. Breast-fed babies are better able to fend off infections than babies not given mother’s milk. Coconut oil contains 50% lauric acid. Besides adding shredded coconut to baked goods, granola, etc. I like to use coconut milk as a substitute for dairy in cooking, baking. You can even whip up the thick layer of cream that’s risen to the top in the can like whipping cream (just make sure the cream has been chilled prior to whipping). Coconut oil is perhaps the best way to consume all the best this amazing fruit has to offer.   Coconut oil is a saturated fat, but because it contains Medium Chain Triglycerides (MCTs), it is metabolized differently than long-chained fatty acids which are found in animal fats.  MCTs do not get stored as fat, but go straight to the liver to be used immediately as energy.  There have been studies done where coconut oil has been able to reverse to some extent Alzheimer’s.

Cranberries – High in vitamins A and C, iodine and calcium, they are antiviral, antibacterial. These little berries are terrific in treating urinary tract and bladder infections.

Figs – Contain B vitamins, calcium, magnesium and a high amount of potassium. They are antibacterial and act as a demulcent, meaning it helps your body to produce a soothing mucus membrane that helps with soothing ulcers.

Goji Berries – These are also known as Wolfberries. They contain the highest concentration of protein of any fruit, high amounts of carotenoids, vitamin C, and 21 trace minerals. It is anti-inflammatory, anti-fungal and anti-bacterial. The Chinese have been using goji berries for longevity, to strengthen eyesight, and general good health. They like to throw in a small handful into a pot of chicken soup, I like adding it to stir fries. They add a nice slightly tart sweet flavour to the dish. If you take a blood thinner avoid goji berries.

Golden Berries – These are the berries that usually adorn fancy desserts in restaurants, a gold coloured berry still has its husk attached. It has a wonderful tart sweet flavour. Contains vitamins A, C, B complex and protein. I like to have dried ones on hand and sometime toss them into to a stir fry, they give a nice tart contrast to the usual soy sauciness of this dish.

Grapefruit – See citrus fruits.

Grapes – Contains vitamins C, K, potassium and antioxidants that counteract carcinogens as well as ones that protect the heart.

Kiwi – High in vitamins C and E. Good for digestion.

Lemon – See citrus fruits.

Mango – High amounts of vitamins C, A and potassium. High in beta carotene, good for eye health. May help against cancer and hardening of the arteries.

Papaya – High in vitamins A, C and potassium. High in beta carotene good for eyes. The seeds, which have anti-parasitic activity, can be eaten as well, they taste like a bitter peppercorn. This fruit contains the enzyme papain which helps with digestion.

Pineapple – Contains vitamins C, potassium and iron. Contains the enzyme bromelain which is also good for digestion. Eat a little before a meal to get digestion going.

Raspberries – Some vitamin c, iron, high in potassium and niacin. Raspberry tea, made from the leaves of the plant helps with menstrual cramps. It contains a high amount of calcium.

Strawberries – Contains vitamins C, A and potassium. Has antiviral and free radical neautralizing properties.

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