Cranberries
Rich in polyphenols (antioxidants), anthocyanins
America’s favorite holiday berry should be a part of our regular diets. In addition to being a great way to boost HDL, or good cholesterol, cranberries help fight off urinary tract infections. According to Tufts University researcher Diane McKay, cranberries also contain compounds that help prevent bacteria like E. coli and staph from sticking to our cells, which may mean that cranberries help prevent infection.
These super berries are also especially beneficial to women. Cranberries are rich in the flavonoid quercetin, which can inhibit the development of both breast and colon cancers. Further, according to a Rutgers University study, cranberries can help boost the efficacy of chemotherapy drugs used to fight ovarian cancer, and they can help slow the growth of some cancer cells. They’re also a great ingredient for those of us counting calories -- half a cup of cranberries contains only 25 calories!
Try It Three Ways:
Get your dose of cranberries with a cup of sweetened cranberry juice or try a mouth-watering cranberry dessert, like cranberry tarts or cranberry-poached pears, for a healthy way to satisfy your sweet tooth.
Papaya
Rich in carotenes, vitamin C and flavonoids, B vitamins, folate, potassium, copper, magnesium and fiber
With its sweet taste and buttery texture, it’s no wonder that Christopher Columbus called papayas the “fruit of the angels.” While not as popular as her citrus sisters, papayas are loaded with as much vitamin C as oranges, and offer a vitamin supplement’s worth of health benefits, being a rich source of carotenes, flavonoids, B vitamins, folate, potassium, copper and magnesium. This combination helps boost cardiovascular health and may also help protect against colon cancer. Papaya is also a rich source of papain, similar to an enzyme found in pineapple, which is used to treat sports injuries and allergies.
Try It Three Ways:
In addition to making a great sweet snack, papaya can be blended into a sweet aioli that’s perfect for chicken, fish or even homemade fries. It's wonderful sliced, grilled and served a la mode, too.
Blackberries
Rich in fiber, bioflavonoids and Vitamin C
Blackberries, in addition to being delicious, rank in the top 10 berries for antioxidants, according to the USA, and are rich in antioxidants that help prevent cardiovascular disease and osteoporosis. Blackberries, like other berry fruits, also may be brain boosters.
A 2012 study by the American Chemical Society found that these fruits change how neurons in the brain communicate, preventing inflammation in the brain that contributes to neuronal damage and improving both motor control and cognitive function. If that’s not enough to get you reaching for the carton, blackberries are also number one in fiber. Just one cup gives you one-third of your daily target or 25 to 35 grams. For calorie counters, one cup of blackberries only has 62 calories!
Try It Three Ways:
Mix these up in a breakfast smoothie or go savory by topping pork or chicken with a blackberry port sauce. Their sweet and tart flavor makes them a perfect addition to a spinach salad for a quick and healthy lunch option.
Dragon Fruit
Rich in vitamin C, B1, B2 and B3, iron, calcium and phosphorus, fiber, antioxidants
Dragon fruits are loaded with vitamins, minerals and antioxidants that it gives the acai berry a run for its money. In addition, this super fruit is loaded with oleic acid -- especially the seeds -- which helps lower LDL (bad cholesterol) and raise HDL (good cholesterol). Its antioxidant power helps rid the body of free radicals and cancer-causing properties, and it helps keep skin tight and young-looking.
Dragon fruit can help diabetics by suppressing blood sugar spikes. While dragon fruits aren’t common in the produce section of your local grocery store, you may be able to find it at a farmer’s market or specialty store.
Try It Three Ways:
Dragon fruit can be juiced or added to smoothies, made into a simple sorbet, and its mild flavor makes it an excellent addition to a salad featuring a strong-flavored cheese, like gorgonzola.
Avocados
Rich in monounsaturated fatty acids
Avocados are key to a healthy heart. This super fruit packs a healthy punch of monounsaturated fats and fatty acids, which help lower LDL (bad cholesterol) while raising HDL (good cholesterol) levels. Avocado also helps promote the absorption of carotenoids, like beta carotene and lycopene, which aid in healthy eyesight and skin and promote heart health.
Try It Three Ways:
Avocado is best known for its place in Mexican cuisine as the key ingredient in guacamole, but avocado slices are a great addition to a turkey sandwich, and avocados can even be baked into healthy muffins.
Kiwi
Rich in: Vitamins C and E, protein, fiber, prebiotic complex carbohydrates
Kiwi fruit, which is especially high in fiber and pre-biotic complex carbohydrates, is a super fruit for those of us who suffer from digestive issues. Studies have shown that eating two kiwis a day can ease the symptoms of disorders like Irritable Bowel Syndrome (IBS). Other studies have shown a link between kiwi and sleep quality in adults who suffer from sleep disorders.
Try It Three Ways:
Kiwi is a great addition to a smoothie or fruit salad, but it also adds amazing flavor to fish and pork dishes and can even be incorporated into a kiwi pesto sauce for pasta.
Pomegranate
Rich in vitamins, C, K, B5, phosphorus, manganese, magnesium, calcium, zinc and iron
Pomegranates truly are wonderful. This super fruit is filled with more antioxidants, like punicalagin, than other super foods like acai berries or green tea. Its vitamin/mineral cocktail offers up a number of health benefits, from supporting bone health and boosting metabolism to helping maintain cellular functions and balance fluid levels. Pomegranate juice also beat out red wine to win first place in a list of beverages ranked by their antioxidant levels in a study conducted by UCLA.
Try It Three Ways:
Pomegranate juice is great on its own or can be added to a number of cocktails. Top a spinach salad with dried cranberries and a pomegranate vinaigrette for a double dose of super fruits, or make a pomegranate chicken salad for a healthy, light lunch.