Fruits E – H



Elderberry has special anthocyanin antioxidants in it that allows it to be even stronger than other anthocyanins and flavonoids, which make it a very strong cancer fighter as well as the damaging effects of free radicals on your cells and DNA. 1

Elderberry is also a very good immune booster and is very good at fighting off upper respiratory tract infections. 1-4 teaspoons of elderberry juice 3 times a day can help reduce the duration of the flu or the common cold.2,6 It is sometimes used as an alternative treatment for the common cold and herpes virus infections. It is a very good and strong anti inflammatory and anti microbial fruit as well.3,4 It has been used sometimes as a complementary therapy together with vitamin C and zinc, to help you recover from the common cold.3

Elderberries also have a relaxing effect on the arteries, which makes it a good fruit to add in a diet for protecting against heart disease.

They are also excellent at keeping your brain strong and healthy and can help keep you sharp. The key is an antioxidant called quercetin, which is an antioxidant that helps boost the energy production in the brain. Elderberry is mainly found as a syrup/juice, jam or jelly in health food stores.


  1. Zafra-Stone S, Yasmin T, Bagchi M, Chatterjee A, Vinson J, Bagchi D. Berry anthocyanins as novel antioxidants in human health and disease prevention. Molecular Nutrition & Food Research [serial online]. June 2007;51(6):675-683.
  3. Krawitz C, Mraheil M, Hain T, et al. Inhibitory activity of a standardized elderberry liquid extract against clinically-relevant human respiratory bacterial pathogens and influenza A and B viruses. BMC Complementary And Alternative Medicine [serial online]. February 25, 2011;11:16.
  4. Schmitzer V, Veberic R, Slatnar A, Stampar F. Elderberry (Sambucus nigra L.) wine: a product rich in health promoting compounds. Journal Of Agricultural And Food Chemistry [serial online]. September 22, 2010;58(18):10143-10146.
  5. The Dr. Oz Show
  6. Balch, Phyllis A. Prescription for Nutritional Healing: A Practical A-to-Z Reference to Drug-free Remedies Using Vitamins, Minerals, Herbs & Food Supplements. 5th ed. New York: Avery, 2010. Print.



Etrog/Citron Fruit

Citron Fruit (Etrog)

Citron Fruits have traditionally been used to keep the pancreas, liver and stomach healthy. Some people like to eat the fruits to treat diseases like hypertension and respiratory tract infections and perhaps other diseases. It may function as a treatment for high blood sugar as well as high triglyceride levels (fat in the blood). Therefore, these types of fruits could be effective at fighting diabetes, obesity and high blood pressure.1 However, more research is needed here.

On a side note, the very strong odor of the fruit can help repel insects. 2

  1. Peng C, Ker Y, Peng R, et al. Insulin secretagogue bioactivity of finger citron fruit (Citrus medica L. var. Sarcodactylis Hort, Rutaceae). Journal Of Agricultural And Food Chemistry [serial online]. October 14, 2009;57(19):8812-8819.
  2. Pliny The Elder, Gaius Plinius Secundus (23 AD – August 25, 79 AD), Natural History





Figs are a great source of omega-3’s and are considered a part of the Mediterranean diet. The darker colored figs tend to have more antioxidants and phytochemicals. Figs are sodium free as well as fat and cholesterol free. 1

Dried figs also contain relatively high amounts of fiber, higher than some common fruits. 8-9 figs contain about 10 grams of fiber, which is around 40% of our daily recommendation. We should be eating at least 25-35 grams of fiber per day, which is about twice the current average fiber intake of 12-15 grams per day in the U.S. Dried figs are perhaps one of the best fruit sources of fiber and they also taste great. More than 80% of the fiber is soluble fiber, which helps control blood sugar and blood cholesterol levels. Dried figs also contain one of the highest concentrations of polyphenols (a type of antioxidant) among fruits. They also contain carotenoids like lutein, lycopene, and beta-carotene (a vitamin-A precursor). Lycopene and lutein are the most abundant carotenoids in Figs followed by beta-carotene.

There is some evidence that figs may help reverse bone loss. 1

  1. Arjmandi B, Johnson C, Campbell S, Hooshmand S, Chai S, Akhter M. Combining fructooligosaccharide and dried plum has the greatest effect on restoring bone mineral density among select functional foods and bioactive compounds. Journal Of Medicinal Food [serial online]. April 2010;13(2):312-319.
  2. Solomon A, Golubowicz S, Yablowicz Z, et al. Antioxidant activities and anthocyanin content of fresh fruits of common fig (Ficus carica L.). Journal Of Agricultural And Food Chemistry [serial online]. October 4, 2006;54(20):7717-7723.




Forsythia Fruit

There is some evidence that it can stabilize triglyceride levels in the blood and may help reduce the amount of cholesterol absorbed from food. It’s a good anti inflammatory food, good for detoxing by making you urinate more frequently. Because it can induce urination (diuresis), those who are diabetic and pre diabetic may want to steer clear of this fruit. It is a fruit but medicinally it’s treated like a dried herb.




Garcinia Fruit

Garcinia is a great fruit to add to your diet if you are trying to lose weight. It can do this in two ways. First, when its added to your meal it makes you feel full faster. Second, it can increase your levels of seratonin, which can balance out your mood. This can help prevent emotional or reactive eating bouts that you may suffer when you’re stressed. The Garcinia supplement known as Garcinia Cambogia extract (HCA) will probably be more effective at doing this than the fruit itself.



Goji berry

Goji Berry ★

Goji berries are high in vitamin-A, which can help protect our skin from sunburn.

The fruit has had promising results for men with prostate cancer.1

One study showed that drinking goji berry juice for 14 days increased general feelings of well being, improved brain performance, and improved digestion.2

Goji berries are a useful fatigue fighter especially for anemic individuals since it contains energy boosting nutrients, fiber and iron. About one third of a cup per week is good enough to reap the benefits.

Men as well pre and post menstruating women should not eat too much Goji berries because of its iron content. The iron can build up over time in the blood, which could possibly lead to hemochromatosis, a condition where there is too much iron in the blood stream.

  1. Luo Q, Li Z, Yan J, Zhu F, Xu R, Cai Y. Lycium barbarum polysaccharides induce apoptosis in human prostate cancer cells and inhibits prostate cancer growth in a xenograft mouse model of human prostate cancer. Journal Of Medicinal Food [serial online]. August 2009;12(4):695-703.
  2. Amagase H, Nance D. A randomized, double-blind, placebo-controlled, clinical study of the general effects of a standardized Lycium barbarum (Goji) Juice, GoChi. Journal Of Alternative And Complementary Medicine (New York, N.Y.) [serial online]. May 2008;14(4):403-412.


Golden and Brown Raisin Background

Golden Raisins

Much like the grapes that raisins come from, golden raisins contain plenty of anti inflammatory antioxidants that may help reduce chronic inflammation especially when combined with other anti inflammatory foods. Raisins may be more effective than grapes because dried foods contain a higher concentration of healthy compounds than their non dried counterparts.




Goldenberries are a strong anti inflammatory fruit thanks to the antioxidants they contain. They have also had very promising results from studies as a fighter of lung cancer because of its high levels of vitamins A, C, and Vitamin B’s. They also have the potential to be strong fighter against skin cancer as well.1

The B vitamins that goldenberries contain make it a great food to help you lose weight because B vitamins help manage our body’s metabolism. When our vitamin B levels are normal, our bodies have an easier time burning off fat. Dried goldenberries are a great source of these B vitamins so try about 1/4 cup of these berries daily to help you lose weight.

  1. Yen C, Chiu C, Chang F, et al. 4beta-Hydroxywithanolide E from Physalis peruviana (golden berry) inhibits growth of human lung cancer cells through DNA damage, apoptosis and G2/M arrest. BMC Cancer [serial online]. 2010;10:46.




Gooseberries ★★★

Gooseberries are related to Currants and carry very similar health benefits. However, there is one type of Gooseberry that surpasses all others: Indian Gooseberry.


Indian Gooseberry

Also known as Amlaki or Amla in India, it is one of the most important foods in Ayurvedic treatments. It may be one of the most powerful medicines on the planet especially when it’s dried out and used like an herb. It has 20x more vitamin C than Oranges. Vitamin C works both as an antioxidant and stress reducer. It is a good source of Gallic acid and other powerful antioxidants that help purify and improve your overall health, especially your nerves.1 It also has other very powerful antioxidants like quercetin, kaempferol and rutin, which have been shown to help reduce your risk of several different cancers 1. It also has curcumins, the primary antioxidants in Cumin and Turmeric.

As a cancer fighter it can help fight off all types of cancer across the board because of the antioxidants that it contains.3 As a bonus, one study found that Amla can increase Glutathione, which a natural antioxidant found in your body. Glutathione is one of the most effective and powerful antioxidants that we know of today. Amla can also help ease some of the side effects of chemotherapy.4

The antioxidants can potentially act as natural sunscreen on your skin from UVB rays from the sun. (This does not mean you should use this berry in any form as a substitute for sunscreen). The vitamin C helps rebuild your skin and get rid of wrinkles especially when it is caused by sun damage.5

It can help lower your LDL (bad) cholesterol levels and raise your HDL (good) cholesterol levels. It can help fight diabetes 5,6,8. It is a powerful antibacterial and antifungal fruit that can kill many food borne pathogens like Staph and E.coli.3

If you are suffering with virtually any disease it is likely that Amla can help you.

  1. Srinivasan, Marimuthu, Adluri R. Sudheer, and Venugopal P. Menon. “Ferulic acid: therapeutic potential through its antioxidant property.” Journal of Clinical Biochemistry and Nutrition 40.2 (2007): 92.
  2. Vedaliving, Amalak; Emblica officinalis located at
  3. Muthuraman A, Sood S, Singla S. The antiinflammatory potential of phenolic compounds from Emblica officinalis L. in rat. Inflammopharmacology [serial online]. December 2011;19(6):327-334.
  4. Adil M, Kaiser P, Satti N, Zargar A, Vishwakarma R, Tasduq S. Effect of Emblica officinalis (fruit) against UVB-induced photo-aging in human skin fibroblasts. Journal Of Ethnopharmacology [serial online]. October 28, 2010;132(1):109-114.
  5. Adil M, Kaiser P, Satti N, Zargar A, Vishwakarma R, Tasduq S. Effect of Emblica officinalis (fruit) against UVB-induced photo-aging in human skin fibroblasts. Journal Of Ethnopharmacology [serial online]. October 28, 2010;132(1):109-114.
  6. Akhtar M, Ramzan A, Ali A, Ahmad M. Effect of Amla fruit (Emblica officinalis Gaertn.) on blood glucose and lipid profile of normal subjects and type 2 diabetic patients. International Journal Of Food Sciences And Nutrition [serial online]. September 2011;62(6):609-616.
  7. Shivananjappa M, Joshi M. Influence of Emblica officinalis aqueous extract on growth and antioxidant defense system of human hepatoma cell line (HepG2). Pharmaceutical Biology [serial online]. April 2012;50(4):497-505.
  8. Kumar A, Tantry B, Rahiman S, Gupta U. Comparative study of antimicrobial activity and phytochemical analysis of methanolic and aqueous extracts of the fruit of Emblica officinalis against pathogenic bacteria. Journal Of Traditional Chinese Medicine = Chung I Tsa Chih Ying Wen Pan / Sponsored By All-China Association Of Traditional Chinese Medicine, Academy Of Traditional Chinese Medicine [serial online]. September 2011;31(3):246-250.





Grapefruits are a great nutrient dense fruit with a high vitamin C content and it also contains lycopene. Eat it with Avocados as part of a dish or salad to help you absorb more of the lycopene from it.

Note: Do not eat grapefruits while taking any medication. The fruit can make it harder for your body to break down medicine it has already absorbed. Eating grapefruits as you continue to take any medication may cause the level of medicine in your body to rise to a point where it may become toxic.





Grapes contain a polyphenol called resveratrol, which is an antioxidant that is found in wine, peanuts and berries. Resveratrol has the ability to lower LDL (bad) cholesterol levels and your risk for cardiovascular disease as well as help prevent and reduce plaque build-up in the arteries (atherosclerosis).1,3 This also means it can reduce your risk for heart disease and heart attacks. This compound along with other polyphenols in grapes makes it a strong anti-inflammatory food and cancer fighter.1,3 The resveratrol in grapes may also prevent your blood cells from clumping together, which may help reduce the chance of developing a stroke or an unecessary blood clot and it may also regulate the body’s levels of lipids and lipoproteins. Resveratrol has the ability to reduce oxidative stress on cells and helps to recycle alpha-tocopherol (Vitamin E), which is also a powerful antioxidant.1

Resveratrol can act as an estrogen agonist, which means that it can mimic estrogen’s effects on certain tissues in the body.  This means that it can possibly reduce the risk of hormone driven cancers such as breast cancer.

Overall, grapes are good at fighting off or reducing many of the effects of aging in the body. Besides the most common grapes we eat (red, or green grapes) Concord grapes may have an even stronger health effect because it’s much darker.

Concord Grapes

Concord Grapes

These are the darkest and likely healthiest of Grapes. These grapes contain a high amount of resveratrol both in the skin and the seeds so eat the whole grape. Eat about 2 cups per week. You can also freeze these grapes and eat them like candy.

Muscadine grapes Michelle Carl Flickr

Muscadine Grapes

Muscadine grapes have high concentrations of resveratrol, quercetin and ellagic acid. This makes them more resistant to diseases compared to other grapes, and, they are quite good at protecting us against many different types of cancers thanks to the higher concentrations of antioxidants. It can be found in certain wines, frozen or processed into other foods. The grapes can be green as well as dark purple.


  1. Ramprasath V, Jones P. Anti-atherogenic effects of resveratrol. European Journal Of Clinical Nutrition [serial online]. July 2010;64(7):660-668.
  2. Donnelly L, Newton R, Kennedy G, et al. Anti-inflammatory effects of resveratrol in lung epithelial cells: molecular mechanisms. American Journal Of Physiology. Lung Cellular And Molecular Physiology [serial online]. October 2004;287(4):L774-L783.
  3. Y.K. Park et al. / Concord grape juice supplementation reduces blood pressure in Korean hypertensive men BioFactors 22 (2004) 145–147.





Graviola is very supportive to the immune system. It fights the flu, and colds. It does this by and inducing a fever, which builds up the immune system in order to fight off the bacteria or virus the body is trying to fight. It comes in tea and powder form but do not soak the teabag too long (about 1-1.5 minutes to start then longer after 1 week or so.) After a few weeks leave the teabag in and refill with hot water as desired to keep your immune system on its toes.1

  1. The Dr. Oz Show





The seeds inside Guarana fruit have about two and a half times the amount of caffeine as coffee and it contains many other energy boosting compounds.

The fruit contains a compound called theobromine, which is also one of the active compounds in chocolate (Cocoa) and tea.1 Theobromine is an antioxidant that also makes us feel good when we have it perhaps because it helps relax and open up blood vessels. Theobromine and another similar compound called theophyline, which is also found in guarana, help counter the effects of caffeine on the body. This makes the fruit a great for long term energy boosts. It’s no surprise that guarana has been a common ingredient in many energy drinks. These drinks tend to use high amounts of natural and or artificial sugars as well as high (extremely high in some instances) amounts of vitamin B’s. Your best bet is to go for an all natural guarana drink to get a more gradual and longer lasting energy boost.

Those with heart conditions or high blood pressure should limit their intake or use of guarana or products containing guarana because it may exacerbate your condition.

  2. Balch, Phyllis A. Prescription for Nutritional Healing: A Practical A-to-Z Reference to Drug-free Remedies Using Vitamins, Minerals, Herbs & Food Supplements. 5th ed. New York: Avery, 2010. Print.





Guava fruits and particularly guava leaf extract can help lower and stabilize blood sugar levels, a great weapon against type 2 diabetes. 1,2

Participants in one small study showed that eating Guava fruit for 12 weeks lowered blood pressure and saturated fat levels in the blood, while simultaneously raising HDL (good) cholesterol levels. It also raised their fiber, vitamin and mineral intakes as well. What makes this study interesting is that the participants ate actual guava fruit and not an extract or powdered form of guava.3

Guava fruits are also packed with vitamin C. This helps promotes smooth skin by helping to boost your collagen production. The fruit may promote a calming effect because of its high vitamin C content, which is great for anxiety sufferers or those with attention disorders. The recommended amount is about 2 cups of Guava per week.

1 cup of Guava fruit contains 126 mg of vitamin C, which is about 200% of your daily value of vitamin C.


  1. Shen S, Cheng F, Wu N. Effect of guava (Psidium guajava Linn.) leaf soluble solids on glucose metabolism in type 2 diabetic rats. Phytotherapy Research: PTR [serial online]. November 2008;22(11):1458-1464.
  2. Owen P, Martineau L, Caves D, Haddad P, Matainaho T, Johns T. Consumption of guava (Psidium guajava L) and noni (Morinda citrifolia L) may protect betel quid-chewing Papua New Guineans against diabetes. Asia Pacific Journal Of Clinical Nutrition [serial online]. 2008;17(4):635-643.
  3. Singh, Ram B., et al. “Effects of guava intake on serum total and high-density lipoprotein cholesterol levels and on systemic blood pressure.” The American journal of cardiology 70.15 (1992): 1287-1291.






    Horned melon

    Horned Melon



    Huckleberries Richard Griffin Flickr




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