Fruits

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Fruits

 

© Elson M. Haas M.D. (Excerpted from Staying Healthy

with Nutrition:

The Complete Guide to Diet and Nutritional Medicine,

Celestial Arts)

 

Fruits are considered nature’s perfect foods. They are

the only pure offering from nature, as a ripe fruit

from the tree may actually drop into our hand. The

fruit is the result of a healthy growing cycle of life

for most plants and the bearer or potentiator of life,

as it carries the seeds for the next generation of

trees and plants.

 

Fruits have many positive qualities. They are natural

and healthy (and best from organic sources), and they

are juicy, with a very high water content, like the

human body itself. Fruits are also well stocked in

nutrients, particularly such important vitamins as A

and C, a little of the Bs, and E in the seeds. Many

minerals, such as calcium, magnesium, copper, and

manganese, a little iron, and other trace minerals,

are also present in fruits, especially when they are

contained in the water and soil that nourishes the

plants or trees. Fruits are low in fat and high in

fiber, both very healthful attributes for our commonly

high-fat, low-fiber culture. Fruits are also

relatively low calorie and low sodium, two more

helpful characteristics. Most are sweet, colorful, and

cooling and can be crunchy too. Fruits’ colors are

some of the most beautiful in nature and cover the

whole rainbow.

 

Fruits are high in natural sugars, thus making them a

good substitute for those higher-calorie sugar treats

when we feel we want something sweet. The sweet flavor

is the most prevalent flavor in many diets. According

to Chinese medical theory, too much sweet food may

cause many problems. But eating whole fruits is the

most natural way to obtain this sweet flavor.

 

Fruit juices are also an important beverage. Ideally

consumed fresh, they are higher in vitamins and

minerals than many other drinks. They are particularly

a good replacement for sugary soda pops. Fruits and

fruit juices without added sugars also tend to be

purifying and help with our elimination. They are

often part of a cleansing or detoxification program.

Fruits are also very easy to digest and utilize, and

so they usually have low allergenic potential (allergy

comes mainly from the protein components of food).

Occasionally, someone is sensitive to such fruits as

oranges or tomatoes, but this is less common than with

other regularly used foods, such as milk, wheat, and

other grains. Fruits may have a cooling and calming

action for the body and nervous system and may be

helpful in reducing body stress. Because of the

natural nutrient content, fruit consumption may help

strengthen our immune system as well.

 

It is most natural and economical to eat fruits fresh

in season. It is ideal to wash them to clean off any

sprays, germs, and environmental contaminants and to

eat organic fruits whenever possible. Eating fruit in

its ripe state is probably best for our body, as the

“green” or unripe fruits may be more irritating.

 

Also, fresh is best from a nutritional standpoint.

Fresh frozen is next, as the fruits lose very little

of their nutrients. Drying fruits for storage is

probably a little better than canning, though fresh

“canned,” or, really, glass-jar-stored fruits in water

that produce their own fruit juice, is much better

than those with added sugars or syrups. Drying fruit

pieces is more economical for storage purposes, and

they will keep a long time if protected. Fruit is not

usually cooked, though cooked fruits, such as stewed

prunes, baked apples, and others are very tasty and

can be eaten or used in some recipes; these may be

easier to ingest for the elderly, who may not chew

well, and are good for assisting normal intestinal

activity. After cooking fruits, consuming the natural

juices in which some of the fruits’ nutrients are

contained will make them more wholesome.

 

Fruits fall into such categories as citrus fruits,

melons, berries, tropical fruits, dried fruits, and

many common fruits such as apples and pears. Most

fruits grow on trees, but some are found on bushes

(berries) or on ground vines (melons). Most fruits

follow the flower of the plant and are available

during the summer, late summer, and autumn, though

there are exceptions.

 

Fruits have also been categorized as sweet, subacid,

and acid. The sweet fruits are mainly the dried

fruits, such as raisins and figs, and some tropical

ones, such as bananas. Most juicy fruits are

considered subacid. These include peaches, plums,

apples, pears, grapes, cherries, mangoes, papayas, and

so on. Citrus fruits, some berries, pineapples, and

pomegranates are examples of acid-tasting fruits. They

have a higher level of acid, often ascorbic acid

(vitamin C), and this may make them helpful in cutting

fats or helping fat digestion. When broken down in our

body, though, fruits become more alkaline.

(Cranberries, prunes, plums, and possibly strawberries

and pomegranates are the main acid-forming fruits.)

When fruits are utilized or burned, the minerals and

ash that are left, even from lemons and pineapples,

are alkaline, supporting our body’s acid-alkaline

balance. In regard to food combining (see Chapter 10),

fruits are digested very easily and therefore best

eaten by themselves, rather than with other more

concentrated foods, which take longer to pass through

our stomach and digestive tract.

 

Common Fruits

 

Apples Peaches

Apricots Pears

Cherries Plums

Grapes

These are the common tree fruits (except for grapes)

of the United States and much of the world. Most of

these are in the subacid variety of fruits. Apples and

pears are similar in their growth and in the climates

where they grow, as well as in their multiseeded

cores. The single-seeded apricots, cherries, peaches,

and plums each have their own unique flavor and avid

followers. Grapes are our special vine fruit with many

varieties used for eating, seasonal decor, and making

wine.

 

All of these fruits are really tasty and juicy, and

best eaten fresh; however, there is concern over the

use of pesticides sprayed on them and the effects of

these chemicals in our health, especially for our

children. If possible, buying and consuming

organically grown fruits is ideal.

 

Apples. Apple history is rich. From the Garden of Eden

to Snow White and the Queen, the life of the apple had

a questionable future. But Johnny Appleseed spread

apples throughout the land and made them one of

America’s popular fruits. Now they help to keep

doctors away and shine up our teacher. Apples are also

a very nutritious fruit. They are high in fiber, and

apple pectin has a detoxifying quality and is used in

many cleansing formulas. Eating apples also helps

clean the teeth. Recent concerns over chemicals used

in growing and harvesting apples has tainted the image

of this “health” fruit, but organic apples or

unsprayed apples are still one of the favorite fruits

in our society.

 

One apple has about 100 calories, mainly from

carbohydrate; nearly 2 grams of fiber; about 10 mg.

vitamin C, 150 IUs of vitamin A, and some modest

amounts of B vitamins—B1, B2, B3, B6, and biotin.

Apples also contain various minerals—lots of

potassium; over 15 mg. each of calcium, magnesium, and

phosphorus; about a H mg. of iron; and traces of

manganese, copper, selenium, and zinc. Apples even

have some vitamin E, mostly in the seeds. Apples are

like mini-multivitamins—they have a little of

everything.

 

Apricots. Apricots have received recent notoriety

about their laetrile-laden kernels. But the apricot

fruit itself is very nutritious and tasty. It is high

in vitamin A, mainly as beta-carotene, the vitamin A

precursor. Each little apricot has nearly 1,000 IUs of

vitamin A. The vitamin C content is fairly good,

though lower than in some other fruits, as are the B

vitamins. Potassium and other minerals, such as

calcium and iron, are also contained in apricots. The

trace minerals zinc, copper, and manganese are also

present. Dried apricots may have even higher

concentrations of vitamin A and minerals. Apricots are

considered one of the longevity fruits contained in

high amounts in the long-living Hunzas’ diet.

 

Cherries. Cherries can be sweet or sour, red or black.

They are good colon cleansers, as they enhance bowel

motility. They are fairly high in vitamin C content,

about 15 mg. per cup of cherries. Vitamin A content is

good, the Bs are modest, and minerals are high.

Potassium content is very high, calcium content is

good, as is phosphorus content, and there are modest

levels of magnesium and manganese, and fair amounts of

copper and iron, thus making this “bloody” fruit good

for building our blood.

 

Grapes. There are many varieties of this fruit of the

vine. Wines made from grapes are used in most cultures

as part of both religious rites and secular

celebrations. And many people celebrate daily.

 

Green Thompson seedless grapes are those most commonly

consumed in our country, though red seedless, larger

seeded Reiber (or Ribier) grapes, and other kinds are

a real treat as well. Grapes have lots of nutrients

and also help cleanse the bowels. Grape

fasting—consuming only grapes and grape juice for Day

s and weeks at a time—is a fairly popular therapeutic

tool in the natural healing fields. Many anecdotal

positive experiences have been described by those

grape fasters, but, as with any kind of fasting, there

is not very much research to demonstrate its value.

Nor do grapes maintain a balanced diet.

 

Grapes are fairly high in fruit sugar, fructose, and

are mainly carbohydrate foods. They contain no fat and

minimum protein but a good amount of fiber. Grapes

have about 100 calories per cup. They contain decent

amounts of vitamin A; good vitamin C levels; some B

vitamins; lots of potassium; some calcium, magnesium,

and phosphorus; traces of iron and copper; and a

fairly high level, for fruit, of the important mineral

manganese.

 

Because bugs are very attracted to the sweet grapes,

these fruits are often heavily sprayed. In fact, there

have been recent grape boycotts by the Farm Workers

Union to protest the use of dangerous pesticides that

jeopardize the workers’ health—and the consumers’ as

well.

 

Peaches. Peaches have very good press—they are sweet,

fuzzy, and friendly, and when all is going well, it’s

“peachy.” In season, peaches are usually so juicy that

they should be eaten outdoors or with bibs.

 

Peaches have good levels of vitamins A and C,

potassium, and phosphorus; fair amounts of calcium and

magnesium; and traces of the important minerals zinc,

selenium, manganese, iodine, sulfur, copper, and iron.

The B vitamin content is modest, as in most fruits.

 

Pears. Pears are similar to apples in that they have

modest to moderate amounts of many nutrients. There

are many varieties, ranging from crunchy to very

juicy. They are lower in vitamin A than other fruits

but do contain good fiber. They have decent levels of

vitamin C and folic acid and have high amounts of

potassium and surprisingly good levels of manganese

and selenium. Like apples, pears also have good

cleansing and detoxification potential, probably

related to their high fiber content.

 

Plums. Plums also come in many varieties and are one

of our few purple foods. They range in flavor from

sour to very sweet and are mildly acid-forming when

broken down in our body. Plums are low in calories and

have good levels of vitamin A and potassium. They

contain a bit of calcium and magnesium, some iron and

copper, vitamin C and phosphorous, and traces of B

vitamins.

 

Citrus Fruits

 

Grapefruits Limes

Lemons Oranges

 

Citrus fruits are warm-climate fruits containing

almost all juice. They seem to be avail-able nearly

year round in our hotter states, such as Florida,

Texas, and California, but most citrus fruits are

harvested mainly in late spring to early summer, with

certain types, such as navel oranges, giving a winter

crop.

 

Citrus fruits are known for their vitamin C content.

An average orange, for example, contains about 65 mg.

(about the RDA) of this important vitamin. Citruses

are also high in potassium and other minerals. Like

most other fruits, they are low in salt, or sodium.

 

Citrus fruits are used commonly for cleansing, as

during colds and flus, and for cooling us down in the

summertime. Citrus juice seems to help cut grease on

the hands or dishes, and it likely has the same effect

on the body, helping fat digestion and utilization.

Citrus and vitamin C are thought to help reduce

cholesterol. Gallbladder and liver function is thought

to be supported by citrus fruits, especially lemons,

and lemon water may help stimulate digestive juice

secretions. More research is needed to evaluate the

actions and effects of citrus juices in our body.

 

Grapefruits. Grapefruits are used in many diets to

reduce the appetite and help digestion and utilization

of foods. They are low in calories, and consuming them

probably burns as many calories as they contain. Among

the citrus fruits, grapefruits are an especially good

weight-loss food.

 

One grapefruit contains about 75 mg. of vitamin C.

Amounts of vitamin A and the Bs are fairly low, though

there is some biotin. Potassium content is very good,

and there is some calcium, magnesium, and phosphorus

as well. Grapefruit juice straight or mixed with

orange juice is a high-vitamin C meal.

 

Lemons. Lemons have been a very useful food in my

life. Lemonade fasting has done wonders for me and

thousands of others who have attempted the “master

cleanse” described in my book Staying Healthy with the

Seasons (Celestial Arts, 1981). Lemon water, as a half

lemon in a glass of water, drunk 20–30 minutes before

meals, seems to help stimulate gastric juices and help

digestion. In general, liquids drunk a while before

meals can reduce our appetite and thus help prevent

overeating, and lemon water is a very good choice.

 

I consider lemons a cleanser, purifier, rejuvenator,

and detoxifier, especially for the liver, as they help

in fat metabolism. These functions come mainly from

their astringent qualities, supported by high vitamin

C and potassium levels. Like other citruses, lemons

contain calcium, magnesium, and phosphorus, but most

of these minerals are present more in the white part

of the rind and in the pulp. Lemon juice is used in

salads and, more for its biochemical behavior, in

cutting fats and oils (even in dishwashing liquid). It

is more often used diluted in water as lemon water or

lemonade (with sweeteners) than as a separate

beverage, because its sour flavor limits its straight

use. Lemon peel tea can be drunk after a meal as a

digestive acid.

 

Limes. Limes are like minilemons in terms of

nutritional content. Limes helped save the British

sailors (“limeys”) from scurvy by means of their

vitamin C content. This little citrus is not as

prevalent in our culture as many others; however, it

is used commonly in alcoholic or refreshment drinks,

as it is not quite as sour as lemon.

 

Oranges. Oranges are one of the most commonly used

fruits in the United States. As orange juice (OJ),

they are popular as a breakfast drink. One orange can

give us our minimum vitamin C requirement of 65 mg.,

and one glass of OJ provides about 125 mg. Oranges’

high potassium and good calcium levels are also

helpful. Actually, oranges contain almost all the

vitamins and minerals, at least in modest amounts.

Since people can daily consume more oranges, as juice

or fruit, than the other citruses, we are able to

obtain higher vitamin C levels with OJ, often the

drink for the common cold. Oranges also have more

vitamin A, as beta-carotene, than other citruses,

which may help fight infections and protect us from

cancer by supporting our immune system.

 

Melons

 

Cantaloupes Honeydews

Casabas Watermelons

 

Melons are high-water-content fruits that grow on the

ground in the heat of summer. Most are harvested in

late summer; casaba and honeydew melons are more of an

autumn/winter crop. When we are dry and thirsty in the

summer, melons are a good answer. They are also high

in calcium, potassium, vitamin C, and vitamin A as

beta-carotene, especially cantaloupe and watermelon.

Because of the high water and fruit sugar content of

most melons, they are more easily digested than most

any other food. For this reason, it is suggested that

they be eaten by themselves to avoid abdominal gas and

bloating, as fermentation may occur more easily when

they are eaten with other, harder to digest foods.

There are many varieties and colors of melons. I will

discuss a few here—one red, one green, and a couple of

orange ones.

 

Cantaloupes. Cantaloupes are very high in

beta-carotene, a precursor of vitamin A. One-quarter

of a cantaloupe may give up to 3000 IUs of A as well

as about 30 mg. vitamin C; some Bs; potassium (about

250 mg.); a little calcium, magnesium, and phosphorus;

and traces of iron, copper, manganese, and zinc.

 

Casabas. The casaba is a muskmelon that is higher in

the minerals than in vitamins A and C. Potassium,

calcium, and phosphorus are all found in good levels.

The casaba-type melons are a little higher in sodium

than other fruits.

 

Honeydews. Sweet, juicy, green melons, honeydews have

a fairly good vitamin C content. The amounts of

vitamin A and the Bs are lower, but potassium is high,

as are calcium and phosphorus.

 

Watermelons. Eating watermelon can be quite an art.

Red and juicy, watermelons are really America’s

national melon. They are almost all water and

nutrients—high in beta-carotene, vitamin C, potassium,

and magnesium. Watermelon is a great treat in the hot

summer. Most people experience this fruit as a

diuretic, stimulating urine flow. The ground seeds

have been used as an herbal diuretic and kidney

cleanser.

 

Berries

 

Blackberries Cranberries

Blueberries Raspberries

Boysenberries Strawberries

 

There are many varieties of edible berries found all

over the world. Discussed here are some more common

berries available to us in both wild and cultivated

forms. Berries usually can be found or harvested in

later summer or early autumn, depending on the

climate. Depending on ripeness, they may vary in

flavor from very sour to very sweet.

 

Most berries have some vitamin C, about 20–30 mg. per

cup. Vitamin A content varies, but at least 150–300

IUs can be found in a cup of berries. B vitamins are

generally low, but minerals are fairly plentiful, with

potassium content the best. Amounts of calcium,

magnesium, silicon, and iron are actually pretty good.

Most of the berries have a good fiber content as well.

 

Berries are a treat for young and old. Berry pie made

with fresh-picked berries can be a flavorful and

nutritious dessert, ideally consumed at least an hour

or two after dinner. Berries with cream or a la mode

can be a little heavy and harder to digest but

definitely a taste treat. Berries with cereals are

also fairly popular, but overall, berries are best by

themselves.

 

Blackberries. Blackberries are almost exclusively wild

and local, even to city folk. Come midsummer, we can

stain our hands and get a few stickers pickin’ and

eatin’ them blackberries. They need to be black and

ripe to be sweet; otherwise they can make us pucker.

They have pretty good amounts of calcium, magnesium,

iron, and other minerals. Both vitamins A and C are

found in blackberries.

 

Blueberries. Blueberries are sweeter and meatier and a

little lower in vitamins A and C and minerals than the

other berries, though they still have lots of

nutrients.

 

Boysenberries. A really special treat, boysenberries

may come earlier than the other dark bushberries. They

are similar to blackberries in their nutrient content.

 

Cranberries. Cranberries are tart berries used mainly

in their cooked and “sauced” form for celebration.

Cranberry juice is commonly used to help acidify the

urine to reduce symptoms and clear mild urinary

bladder infections. They are lower in vitamins A and C

and minerals than the other berries but are still

nutritious. Raspberries. Both red and black

raspberries are another summertime treat. They are

fairly high in vitamin C and especially abundant in

the minerals calcium, magnesium, and iron.

 

Strawberries. Our most popular American berry,

strawberries grow in little ground bushes without

prickers. Maybe their friendliness is what gives them

top billing. But they are very tasty as well, and they

are also highest in vitamin C, though a bit lower in

vitamin A, and better in iron and potassium than the

other berries. Strawberries are unique in that their

seeds are on the outside. That trait, along with their

red color, makes them the most yang, or activating,

fruit from an Oriental perspective. I surely liked

strawberries in my milk and cereal when I was growing

up, especially drinking that pink, sweet milk at the

end, with the extra white sugar, of course. Ooh!

 

Tropical Fruits

 

Bananas Papayas

Guavas Pineapples

Mangoes

 

Tropical fruits are those that grow in a hot or

tropical climate, usually one with lots of rain and

sun—like Hawaii, Tahiti, the Caribbean, South America,

or even Southern California or Florida. The tropical

fruits vary in type of plants, fruits, and nutrients,

but all are fairly exotic tasting. Each one is known

for its unique taste and a particular nutrient in

which it is high. Bananas are great in potassium and

are likely the most popular fruit in our country, even

though they are not grown here. Papayas are high in

beta-carotene and the papain enzyme; guavas in vitamin

C; pineapples in manganese and the digestive enzyme

bromelain; while avocados, a tropical and temperate

fruit (will be discussed shortly under Unusual

Fruits), have some protein and fat (they are really

more like nuts in nutrient makeup). Some other less

common varieties of tropical fruits are cherimoya,

lychee, and zapote.

 

Bananas. Bananas have the number one vote as

Americans’ favorite fruit. They are commonly

recommended as a potassium source in those patients on

potassium-losing diuretic therapy. Bananas are almost

completely carbohydrate. They contain many vitamins

and minerals, including iron, selenium, and magnesium.

Bananas are used in flavoring for desserts, as in

banana splits or banana bread, in breakfast cereals,

or even in sandwiches. Most commonly, though, they are

eaten after peeling the skin as a snack or dessert

carried in lunch pails to work or school. As far as

treats go, bananas are one of the healthiest. However,

there is concern, since bananas are not indigenous in

the States, over the pesticides that are used to

fumigate these fruits when they come from Mexico or

Hawaii. Also, some people do not digest bananas well,

some are allergic, and others may become constipated

from their use.

 

Guavas. A common tree fruit in tropical areas such as

Hawaii, guavas taste similar to soft pears and have

big seeds. Guavas are very high in vitamin C, with one

medium-sized fruit having close to 200 mg. They are

also good in fiber, are high in vitamin A and

potassium, and have modest amounts of phosphorus,

calcium, and magnesium. Though fairly popular in the

tropics, they are not commonly imported.

 

Mangoes. Mangoes are a very tasty and juicy fruit that

I first learned to eat in Mexico, peeled and eaten

like a popsicle, using a fork stuck in the pit as a

holder. Mangoes are fairly high in vitamin C and have

some vitamin E but are extremely rich in vitamin A,

with a high concentration of beta-carotene. One mango

may have nearly 10,000 IUs of vitamin A. Mangoes are

also fairly rich in many minerals, including zinc,

magnesium, and potassium.

 

Papayas. Papayas are best known for their digestive

support, as they contain the enzyme papain. Their

taste is delicious, rather like that of a melon.

Papayas also may have a disinfectant property when

used to clean wounds and skin or mouth sores. Papayas

are rich in beta-carotene (and thus vitamin A

activity) and vitamin C as well as potassium and other

minerals. This is probably one fruit that can be used

as an appetizer or dessert because of the digestive

enzyme, papain, contained in it.

 

Pineapples. An interesting bush fruit most commonly

grown in Hawaii, pineapples are very juicy and mildly

acidic, more like a citrus fruit. They contain a

digestive enzyme, bromelain, that allows for their

easy digestion. Because of this, pineapples (a small

amount) are one of the few fruits, papayas are

another, that can be eaten following a meal. Bromelain

may also have an antiinflammatory action in the body.

Pineapples contain some vitamins A and C as well as

potassium, calcium, and the trace minerals manganese

and selenium. Manganese levels are in fact quite good;

one cup of pineapple will supply our minimum daily

needs, about 2.5 mg.

 

There is a concern that pineapples more easily

accumulate chemicals from the fertilizers and

pesticides commonly used in their cultivation, due to

their very porous skins, whereas fruits such as

oranges are more protected. For this reason, it is

unwise to consume a great deal of pineapple or its

juice unless organic fruits can be found. However, it

is more difficult to find organic tropical fruits from

Hawaii or Mexico, for example, than it is the more

locally cultivated ones, such as apples or oranges,

possibly because of the higher amounts of insects and

germs that also thrive in those climates.

 

Unusual and Special Fruits

 

Avocados Persimmons

Kiwis Pomegranates

Olives

 

These fruits—foods that grow on trees and that contain

inner seeds, do not clearly fit into the other

categories I have discussed. None of these are eaten

commonly, other than olives possibly by some people.

Olives, however, are unusual because they cannot be

eaten fresh and also contain a high amount of oil,

much like avocados. They are really more like a nut

than a fruit. Kiwis have recently become more popular

due to their unique taste, visual appeal, and modest

caloric count. They are probably closest to grapes or

the tropical guava; however, kiwis grow in more

temperate climates including Northern California and

New Zealand. Persimmons and pomegranates are also

unusual in taste and appearance as well as in the

adventure of eating them. These festive and seasonal

bright orange or red fruits can be seen dangling from

near-naked trees in autumn and early winter in the

temperate climates in which they grow.

 

Avocados. Avocados are unique among the fruits in that

they are a very concentrated food, more like a nut

than a fruit. They are high in calories—one average

avocado has about 300 calories and about 30 grams of

fat, as well as 12 grams of carbohydrate and 4–5 grams

of protein. They are fairly high in most of the B

vitamins except B12, being particularly good in folic

acid, niacin, and pantothenic acid. They also have

some vitamin C, good amounts of vitamin A, and contain

a bit of vitamin E. Avocados are very rich in

potassium and are also particularly good in many other

minerals, including magnesium, iron, and manganese.

 

For vegetarians who do not eat a lot of fatty foods,

avocados may be a good source of needed oils, but for

those who consume more fat and calories, these fruits

may add excess fat and weight. Avocados are commonly

used in salads, dips such as guacamole, in sandwiches,

or stuffed with seafood.

 

Kiwis. Little fruits with a tiny name, kiwis reveal a

beautiful pattern when the green juicy fruit with

furry skin is sliced. Kiwis are another fruit high in

vitamin C and potassium and may contain an enzyme that

helps reduce cholesterol and improve circulation.

 

Olives. Horticulturally, olives are considered a

fruit, but in their nutritional makeup they are more

like nuts, with a high oil content. In the fruit

family, they are most like avocados. Olives grow in

large quantities on small trees. They are most widely

cultivated in the Mediterranean countries of Italy and

Spain, though they are now being grown more in the

United States, mainly in California.

 

The best use of olives is in the form of the clear,

sweet oil pressed from their pulp. After the olives

are harvested and cleaned, the first amounts of the

oil are pressed out as “virgin” olive oil. This can be

bright yellow to green-yellow in color and varies

subtly in flavor. Fresh olive oil is used classically

in salads and can be drunk in small amounts as a

nutritive lubricant to the intestinal tract. Olive oil

is one of our best oils for cooking, as it is mainly a

monounsaturated fat, which is more stable to heat

degradation than the common polyunsaturated oils.

Olive oil also helps lower LDL cholesterol, which is

implicated in heart disease.

 

Olives cannot be consumed just off the tree or even

after ripening. They must be “pickled” or cooked in

vinegar in order to be eaten. Stuffed (with pimento)

green olives are familiar to the bartender for drinks.

Black olives are more often used in cooking. Most

table or dinner olives are much larger than the oil

olives.

 

Olives are rich in oil (and calories) and the

essential fatty acids, and generally have a good

variety of vitamins and minerals, along with some

protein. They contain vitamin E, vitamin A, and many

of the B vitamins. They further contain many minerals,

such as zinc, copper, iron, calcium, magnesium, and

phosphorus. However, people avoiding salt or vinegar,

or those on a low-fat, low-calorie diet, would best

minimize their olive intake.

 

Persimmons. A seasonal (late autumn/winter) fruit,

persimmons are common in the Orient, where they are

associated with celebration. They also grow in the

United States in temperate climates and are harvested

here in the autumn/winter as well. A fully fruited

persimmon tree that has lost its leaves and is left

with many bright orange fruits is a beautiful sight.

Persimmons must be eaten when very ripe. It is the

cold weather or frost that aids the ripening process.

If you buy them hard, you can freeze them overnight

and they will ripen as they thaw. Persimmons have a

unique, slightly acidic taste and are very messy to

eat. They have some beta-carotene, as do most orange

fruits and vegetables, and some vitamin C, as well as

a little potassium, iron, and calcium. The fuju

persimmon from Japan is ripe when still hard and has a

texture more like an apple.

 

Pomegranates. Another autumn celebration fruit in our

culture, pomegranates are eaten around Halloween on

through the winter holiDay s. Parents may dread

pomegranate season because they are not very easy to

eat and the bright-red juice contained in their

hundreds of little seed fruits stains clothes and

skin. Pomegranates have some vitamin C and potassium

but overall are not very nutrient rich.

 

Dried Fruits

 

Apples Figs

Apricots Prunes

Currants Raisins

Dates

 

Just about any fruit can be dried, but some are more

typically eaten in their dried form. Drying fruits

allows them greater longevity and shelf life. However,

some of the vitamins, such as C, and minerals may be

reduced with time. Also, many dried fruits may be

preserved with sulfur dioxide, to which some people,

particularly those with asthma or allergies, may be

sensitive. Generally, sulfur dioxide in small amounts

is not too big a problem and may help maintain higher

levels of vitamin C.

 

Since dried fruit has lost its water content, eating

too much of it can make the intestinal matter drier,

which may cause or worsen constipation. Rehydrating

some of these dried fruits in filtered or spring water

will make them juicy and more flavorful and prevent

the problem of constipation.

 

Apples. Dried apples have only recently become popular

commercially. Many of the trace minerals are lost in

the drying process, but potassium and the apple

pectin, which helps intestinal detoxification, are

more concentrated in dried apples.

 

Apricots. Apricots are very tasty in their dried form.

They usually have sulfur dioxide added to preserve

their color, but organic, untreated dried apricots are

also available. Dried apricots are very rich in

vitamin A from beta-carotene and also contain a high

concentration of potassium.

 

Currants. Black currants are tasty raisin-like fruits

that contain very good amounts of vitamin C and decent

levels of vitamin A, niacin, pantothenic acid, and

biotin. They also contain good amounts of iron and

potassium, as well as some calcium, phosphorus,

magnesium, and manganese. Dried currants can be eaten

alone or used on cereal or in baking. Recently, the

seeds of the black currant have been used for their

concentrated oil, gamma-linolenic acid (GLA), also

found in evening primrose.

 

Dates. A very sweet, high-carbohydrate fruit harvested

from the date palm trees, dates are found naturally in

the “dried” state, though fresh dates may have a

little more moisture. Date sugar extracted from dates

is used as a sweetener. Dates are fairly rich in

niacin, pantothenic acid, potassium, calcium, and

magnesium. They are surprisingly concentrated in iron;

about ten medium dates contain 3 mg. iron.

 

Figs. Figs can be eaten in the fresh or dried form,

though packaged, dried figs are most common. Fresh

figs, especially fresh picked, can be an exotic taste

treat and great for cleansing the intestines. Dried

figs in general are fairly rich in potassium, calcium,

phosphorus, magnesium, iron, copper, and manganese.

They are good energy foods, support blood formation,

and, when soaked and rehydrated, figs are helpful to

intestinal function.

 

Prunes. Prunes are best known for their laxative

effect. A few prunes a Day , especially soaked,

rehydrated prunes, can keep us regular, and the

elderly population favors them for this purpose.

Prunes are essentially dried plums and are very rich

in iron, with the highest amount of all the fruits.

One cup of prunes may have 4–6 mg. of iron, and one

cup of prune juice, the most common way prunes are

used medicinally, contains nearly 10 mg. of iron.

Prunes are also high in vitamin A, niacin, potassium,

and phosphorus and have some calcium, magnesium, and

copper as well.

 

Raisins. Dried seedless grapes, raisins are a common

snack food or used in cereals, cookies, and puddings.

They are fairly high in iron, with one cup of raisins

containing nearly 6 mg. Raisins are also rich in

potassium, calcium, magnesium, and phosphorus, and

have traces of copper, zinc, and manganese. They have

fair amounts of the B vitamins and are often helpful

in providing quick energy.

 

 

Elson M. Haas, MD has been in medical practice for

over 25 years and was instrumental in the development

of the field that he has termed Integrated Medicine.

He is the founder and director of the Preventive

Medical Center of Marin, an integrated health care

facility in San Rafael, California, where he

specializes in Family and Nutritional Medicine,

Detoxification, and Individualized Health Programs.

His books include: Staying Healthy with the Seasons

(fully revised 20th Anniversary 2003 edition) Staying

healthy with Nutrition, The False Fat Diet, The

Staying Healthy Shopper's Guide, The Detox Diet, and A

Cookbook for All Seasons.