Super Fruits

All fruit is good, but some are especially nutrient-dense, and becoming more commonly referred to as "superfruits". These exotic and healthy fruits have exploded onto the health scene and nutritionists, scientists, and medical researchers are taking them very seriously. They promise the added health benefit of free-radical-destroying antioxidants. Blueberries, pomegranate, acai berries, blackberries, all have been shown in studies to reduce the risk of certain physical maladies.

What are SuperFruits?

Super-fruits are fruit that tend to have high nutritional value, high antioxidant capacity, and high consumer appeal. Science has yet to provide a clear definition of what a superfruit is but, in general, it is defined by:

• The density of the nutrients provided
• The antioxidant power offered
• The health benefit potential
• The ability of the particular fruit to affect other cell and molecular structures
• And, in the case of Pomegranate, the amount of clinical research that has already been carried out on the particular fruit.

Why are they called SuperFruits?

The potential health benefit of superfruits focuses on the antioxidant content. Antioxidants include vitamin C and E for example but also the naturally occurring plant chemicals in the fruit called phytochemicals (phyto meaning plant). These antioxidants destroy free radicals which are unstable oxygen molecules formed during normal body processes. Free radicals, if left unchecked, can damage healthy cells and potentially cause health problems such as Alzheimer's disease, cancer, heart disease and inflammation.

What are the different Super Fruits?

Some of the super fruits that are easy to include in your everyday meals include:

• Orange: As a part of the citrus family, oranges are known for their intense color and sweet, yet tangy, juicy interior. Aside from their refreshing flavor and distinct taste, oranges are one of the most nutrient-dense fruits. They contain phytonutrients, which are nourishing components that occur naturally in certain plants. Oranges contain essential nutrients such as Vitamin C and folate. Vitamin C is an antioxidant that has many functions such as the promotion of healthy skin and gums and the ability to increase iron absorption. Folate is important in fetal development and in making healthy red blood cells.

• Mango: Mangos are not only beautiful and delicious; they are also packed with nutrients such as Vitamin C and Vitamin A mostly in the form of beta carotene. Vitamin C is an antioxidant that has been shown to boost the immune system, fight cancer and lower the risk of heart disease. Vitamin A is essential for normal vision, gene expression, reproduction, embryonic development, growth, and immune function.

• Kiwi: The juice of the small but mighty kiwi contains many nutrients, including vitamin C and vitamin E. Vitamin E is also an antioxidant that has various functions, including helping protect cells in the body from damaging compounds. It contains a high amount of vitamin C (more than oranges) and as much potassium as bananas.

• Pomegranate: Pomegranate is available in many forms including whole fruit (autumn season), juice and juice mixtures, sorbet, and powder. The pomegranate has become a very popular superfruit in recent years due to its high antioxidant capacity, plus its rich, tart flavor. Pomegranates also provide essential nutrients such as Vitamin C, Vitamin E, and Vitamin A.

• Berries, cherries, currants, grapes: Many berries, lead by the blueberry and cranberry, are considered super-fruits. The red, purple, blue coloring in berries, cherries, currants and grapes are due to anthocyanins and other phtochemicals that are antioxidant in nature. Even the common Concord grape has high antioxidant capacity.

  Blue Berries, native to North America, are loaded with antioxidants and have been also been linked to anti-aging, improved vision and brain function. Blueberries are also a source of fiber, which helps to maintain a healthy digestive system.

  Cranberries offer a wealth of health benefits. They contain proanthocyanidins (PACs), or condensed tannins, that can act to block the adhesion of infection-causing E. coli bacteria within the urinary tract.

Apart from the above list of everyday super fruits, there are many other superfruits which are not likely to show up in supermarket produce displays just yet. But they're already showing up in the ingredient lists of juices, smoothies, and even fortified waters as well as in cereals, granola bars, ice creams and desserts. Some of these superfruits are:

• Acai: The acai berry grows in South American rainforests. It is packed full of antioxidants, amino acids and essential fatty acids. Acai contains a remarkable concentration of antioxidants that help combat premature aging, with 10 times more antioxidants than red grapes and 10 to 30 times the anthocyanins of red wine.

• Mangosteen: Unrelated to the mango, mangosteen has a thick purple skin covering an edible white pulp and size slightly smaller than a tennis ball. It grows on a small tropical evergreen tree in Southeast Asia. The tropical fruit is a rich source of antioxidants and contains chemicals called xanthones, which appear to have potent anti-inflammatory effects in the laboratory.

• Acerola: Acerola, also known as the Barbados cherry, is a shrub that contains small red fruits, 1/2" to 1" in diameter. These tangy fruits are loaded with vitamin C, containing 1000-2000 mg per gram in ripe fruit (potentially even more in almost ripe fruits).

• Baobab: Baobab is a fruit from Africa that has recently been approved for use in the EU and UK. The baobab super-fruit is naturally dehydrated. It grows on the African baobab tree, and is encased in a thick hard shell. The fruit pulp itself is white and is clumped around seeds and red fibers inside the shell. The fruit pulp is mechanically removed from the shell and separated from the red fiber. It has a nutty, acidic taste. Baobab pulp is only about 10% water naturally, and contains significantly more vitamin C than oranges.

• Noni: Native to Southeast Asia but found throughout the tropics, noni is another white fruit, a sign it's not rich in phytonutrients. However, it boasts a fair amount of vitamin C as well as numerous minerals, notably potassium. In fact, noni is so rich in potassium, experts caution people with impaired kidney function to avoid noni juice.

• Sea-buckhorn: Native to Europe and Asia, sea-buckhorn (sometimes called seaberry) is a tart yellow-orange berry that grows on a thorny vine. A highly acidic fruit loaded with vitamins A, C and E, as well as a notable amount of unsaturated fat, this fruit is available usually in juice or tea form.

Just adding a little extra fruit in the diet can make a huge difference. Not only are they low in calories and high in fiber, they contains unique phytochemicals, or antioxidants, that boost your health. It's important to eat a wide variety of colorful fruits and vegetables every day to reap the health benefits.