I've been on a red grapefruit bender lately.
orange, kiwi, guava, watermelon, cherries, apricots, papaya, and mango
bananas and apples usually fall pretty short. I avoid berries 'cause of the seeds and low sugar content, and grapefruit flavonoids are estrogenic so I stay away from them(plus they're gross imo). bananas are said to elevate serotonin, but I don't see how it could possibly make any sort of substantial difference at all, so I eat a lot of bananas because they're so cheap and tasty, but cause of their cultivation they could be allergenic and cause bloating for some along with the serotonin irritating the gut.
also, unripe fruits are to be avoided at all costs.
I love all fruit but try to support local organic farmers and stick to what is in season. Here in the Sonoma county we are blessed with an amazing variety of locally grown organic fruits and vegetables. Gravenstein Apples in the fall are amazing. Oranges, lemons and limes are pretty much available througout the year. Berries in the spring and summer along with a variety of cherries, melons, peaches, pears, plums and of course, since this is wine country, lots of grapes. I think eating a wide variety is the most enjoyable and nutritious approach.
YogaBare, I eat bananas every day too. Sometimes 3 or 4. Pineapple and cherries are good too.
...borrowed from [URL="http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml"]here[/URL] -- interesting that bananas are considered a 'white' fruit...hebs
[COLOR="#FF0000"][B]Red Fruits and Vegetables[/B]
Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.[/COLOR]
[COLOR="#FFD700"][B]Orange and Yellow fruits and vegetables[/B]
Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.[/COLOR]
[COLOR="#008000"][B]Green vegetables and Fruit[/B]
Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.[/COLOR]
[COLOR="#0000CD"][B]Blue and purple fruits and vegetables[/B]
Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.[/COLOR]
[B]White fruits and vegetables[/B]
Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.
[B]Chart of Colored Vegetables and Fruit[/B]
Sugar snap peas
Red bell peppers
Red chili peppers
Yellow summer squash
Yellow winter squash[/COLOR]
Purple Belgian endive
Matt Lalonde did a good talk on nutrient density here
The fruit figures are at around 22:00 minutes. I (and he) were surprised at just how relatively un-nutritious fruit was, particularly the apples and berries. Still good to eat, but aiming for more nutrient dense foods is probably a good way to go.
Whatever is local, and in season. It will always beat anything imported and stored.
And, target your particular nutritional needs. I.e. if you need starch, have a banana, if you need vit C, go for lemons and grapefruits etc.
One needs to define "most nutritious" first. (Personally I think eating for nutrition misses the point completely but that is an argument for another time.) [I]Elaeagnus pungens'[/I] fruit have the highest amount of lycopene even more than the arils of the [I]Momordica charantia[/I] which is some 96% lycopene. The [I]Morrenia odorata[/I] has so much vitamin C that it dwarfs citrus. That is a reductionist view (which I don't hold to) but to answer what is the most nutritious requires a definition. What do you think "most nutritious" means?