Blueberries, strawberries, raspberries, blackberries, cranberries... unless you overeat them, it is hard to go wrong with berries, as they contain powerful phytochemicals such as ellagic acid that provide antioxidant protection, as well as directly inhibit the DNA binding of certain carcinogens. Berries are also excellent sources of vitamin C, carotenes, carotenoids, zinc, potassium, iron, calcium and magnesium; they're high in fiber and low in sugar.
Coconuts
Coconuts are among the most nutritionally dense foods on the planet and have been a dietary staple for millennia. Coconut, especially its oil, is a powerful destroyer of all kinds of microbes, from viruses to bacteria, fungi to protozoa, many of which can harm your health. Over 50% of its fat is an immune-boosting fat called lauric acid that has also been shown to stimulate weight loss, support heart health and healthy thyroid function, and more.
Avocados
Avocados are a very low fructose fruit and only have two grams of carbohydrates per avocado. They are rich in heart-healthy monounsaturated fat, which is easily burned for energy, and have more than twice as much potassium as a banana. Avocados are also good sources of folate, dietary fiber, vitamin C, vitamin E, riboflavin and vitamin B6. I eat a whole avocado nearly every day.
Watermelon
Like berries, watermelon is loaded with phytochemicals, including lycopene, beta-carotene, and citrulline. When citrulline is consumed, it is converted to arginine. Arginine is an amino acid that has beneficial effects on your heart and circulatory system, as well as your immune system. Arginine boosts nitric oxide, which relaxes blood vessels, leading to another beneficial side benefit of watermelon... a Viagra-like effect without the hazards of a toxic drug! Arginine also helps the urea cycle by removing ammonia and other toxic compounds from your body.
Pomegranate
The primary source of this fruit's benefits is its antioxidant content, particularly ellagitannin compounds like punicalagins and punicalins, which account for about half of the pomegranate's antioxidant ability. The juice and pulp of pomegranates have previously been studied for their potential heart- and joint-health benefits.
Mangoes
One mango will give you about half of your recommended daily allowance of both vitamins A and C, as well as some B vitamins, polyphenols and beta-carotene. Mangoes contain calcium, iron and potassium, are a good source of phosphorus, selenium, folate and zinc, and even contain 17 of the 20 amino acids that make up the human body.
Papaya
Rich in antioxidants like carotenes, vitamin C and flavonoids, papaya is also useful for digestion, as it contains papain, an enzyme that helps with digestion by breaking down proteins. Papaya also has plant compounds that support your immune system, provide anti-inflammatory effects and may provide protection against cancer. It's also a rich source of minerals, potassium and magnesium.
Pineapple
Pineapple contains an enzyme, bromelain, which aids digestion, reduces inflammation and swelling and may have anti-cancer effects. Rich in antioxidants like vitamin C, pineapple also provides immune support and is an excellent source of manganese, thiamin and riboflavin, which are important for energy production.
Kiwi
Rich in phytonutrients that appear to protect human DNA from free-radical damage, kiwi is also an excellent source of antioxidant vitamins C and E, and beta-carotene. Kiwi is also a good source of fiber, potassium, magnesium, copper and phosphorous.
Cherries
Cherries contain powerful compounds like anthocyanins and bioflavonoids, which are known to fight inflammation and may help lower your uric acid levels and thereby reduce your risk of gout. Bioflavonoids in cherries may reduce the activity of the enzymes Cyclooxyygenase-1 and -- 2, which helps to reduce inflammatory processes associated with arthritis and gout in the body. Queritrin -- a flavonoid — is also found abundantly in cherries, and is a potent anticancer agent.