By Dr. Joseph Mercola
     with Rachael Droege

Fruits can be a healthy part of your diet as they are generally rich in vitamins and antioxidants. But, fruits can also be an extra source of sugar that you may be better off without. To a large extent, whether or not fruits are good for you depends on several factors including:

• Your current state of health
• Your nutritional type
• The type of fruit
  

If you are overweight, have diabetes or high blood pressure you are best off avoiding fruits or limiting them to a small handful of berries a day. If you are currently healthy, a small amount of fruit should not be a problem as long as you follow the guidelines of your nutritional type.

If you are a protein nutritional type, fruits are generally not beneficial for you with the exception of coconut, which has a higher fat content that is beneficial for protein types. On the other hand, carbohydrate types tend to fare well with fruit and can safely consume moderate amounts. This is an important distinction, and all nutritional types should try to eat primarily the specific fruits that are best for their type.

My new book, Dr. Mercola's Total Health Program, provides a basic test to determine your nutritional type, along with a full understanding of what nutritional type is and why eating according to yours is absolutely crucial if you want to avoid disease and premature aging, optimize your weight and increase energy levels and live longer. The new book also provides you a complete understanding of all the foods in all categories that are ideal for you, including the healthiest animal- and plant-based foods including fruits.

The type of fruit will also make a difference in its nutrient value, as all fruits are definitely not equal in this respect. A great rule of thumb is to avoid hybrid varieties, which are fruits that have been altered by humans. Typically hybrid fruits contain more sugar than regular varieties so they taste sweeter and can be picked out because they don’t contain seeds (seedless watermelon, seedless grapes, etc.). Below I’ve listed some of the healthiest fruits available in terms of nutritional value along with some of their nutritional qualities. You will still want to choose fruits based on your nutritional type, but this list will provide a guideline to some of the generally healthier fruits you can eat.

Coconut

• Lauric acid, the major fatty acid from coconut fat, has antiviral, antibacterial and antiprotozoal functions.
• May help to normalize body lipids, thereby protecting against alcohol damage to the liver and improving the immune system's anti-inflammatory response
• Coconut oil is the healthiest oil you can consume
• Best for protein types if consumed as raw fruit
  

Berries

• Contain powerful phytochemicals that provide antioxidant protection
• Excellent source of vitamin C, carotenes, zinc, potassium, iron, calcium and magnesium
• High in fiber
• Low in sugar

Olives

• Contain ployphenols that help fight cancer and have an anti-inflammatory effect
• Rich in monounsaturated fat

Papaya

• Rich in antioxidants like carotenes, vitamin C and flavonoids
• Contains B vitamins, vitamin E, folate and fiber
• Rich source of minerals, potassium, magnesium
• Useful for digestion (papaya contains papain, an enzyme that helps with digestion)
• May provide protection against caner
• Provides support for the immune system
• Has anti-inflammatory effects

Avocado

• Excellent source of raw fat, which many Americans are deficient in
• Rich in monounsaturated fat, which is easily burned for energy.
• An avocado has more than twice as much potassium as a banana.
• Good source of folate, dietary fiber, vitamin C, vitamin E, riboflavin and vitamin B6
• Best for protein types

Use the following fruits with caution if you are a protein type or have problems with excess insulin:

Mango

• Rich source of carotenoids and vitamins B and C
• Contains calcium, iron and potassium
• Good source of phosphorus, selenium, folate and zinc
• Contains some protein and amino acids
  

Pineapple

• Contains an enzyme, bromelain, which aids digestion, reduces inflammation and swelling and may have anti-cancer effects.
• Rich in antioxidants like vitamin C
• Provides immune support
• Excellent source of manganese, thiamin and riboflavin, which are important for energy production
  

Guava

• Excellent source of vitamin C, lycopene, carotenoids, folate, potassium, fiber, calcium and iron
• Consumption of guava fruit may reduce LDL (bad) cholesterol
• Has anti-microbial properties that may fight bacteria such as Staphylococcus aureus and beta-streptococcus group A.
• Guava is sometimes used as a treatment for diarrhea by natural medicine workers in the tropics
  

Kiwi

• Excellent source of antioxidant vitamins C and E, and beta-carotene
• Rich in phytonutrients that appear to protect human DNA from free-radical damage
• Good source of fiber, potassium, magnesium, copper and phosphorous

While all of these fruits above are generally very good, remember that some are far better for you (and some not as good for you) depending on your nutritional type. I highly recommend you consider my new book, Dr. Mercola's Total Health Program, for a full understanding of your nutritional type, and a comprehensive understanding of all the foods that are ideal for you. This book, in fact, presents my entire dietary program that took me over two decades to develop and has literally helped tens of thousands of patients here at my clinic, The Optimal Wellness Center, just outside Chicago. Check out the fantastic special offer on the book right now, and the book's lifetime satisfaction or your money back guarantee.

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