Fruits

Colorful, sweet, and often edible, fruit is the reproductive, seed-bearing portion of a plant.  Plants use fruits as a method to disperse their seeds and, using animals and middlemen, increase proliferation.

For purposes of nutritional consideration, fruits can be divided into the following  groups:

.Citrus fruits are characterized by a thick rind, most of which is a bitter white pith known as albedo, covered by a thin, colored skin known as the zest.  The flesh of the citrus is segmented, juicy, and acidic.  Flavors range from bitter to tart to sweet. Grapefruits, lemons, limes, kumquats, oranges, and tangerines are in the citrus family.

.Berries are small, juicy, antioxidant-rich fruits grown on bushes and vines.  Thin-skinned berries contain many tiny seeds-so small, some are not even noticeable.  Berries must be fully ripened before harvest because they won't ripen further after they're picked.  Included in this category are blueberries, blackberries, raspberries, strawberries, cranberries, and currants.

.Melons are members of the gourd family.  The dozens of melon varieties can be divided into two general categories:  sweet (or dessert) melons and watermelons.  Sweet melons have a dense, fragrant flesh and a netted rind.  Watermelons have a watery, crisp flesh with a thick rind.  All melons are approximately 90 percent water.  Included in the melon family are cantaloupe, honeydew, casaba, Crenshaw melon, Santa Claus melon, watermelon, red seedless watermelon, and gold watermelon.

.Pomes, or tree fruits, contain a central core with many small seeds and thin skin with firm flesh.  Apples, pears, and quince are pomes.

.Stone fruits, also known as drupes, are characterized by thin skin, soft flesh, and a single woody stone or pit.  These fruits tend to be fragile, with a short shelf life.  Included are apricots, peaches, nectarines, plums, and cherries.

.Tropical fruits are native to regions around the world with hot, tropical, and subtropical terrain.  Because of ample transportation, these fruits are available for consumption everywhere.  The most commonly eaten tropical are bananas, dates, kiwi, passion fruit, mango, papaya, and pineapple.

.Grapes are technically berries that grow in large clusters on vines.  Thanks to the wine industry, they're the largest crop in the world.  With at least a dozen varieties, grapes are classified according to the color of the skin, either white or red.  Not only are grapes used to make wine, but they are commonly eaten fresh or dried to make raisins.  Included in the most popular varieties are Thompson seedless green grapes, Concord grapes, and red flame grapes.

.Exotics include fruits from across the world that don't fit into the other categories by composition, appearance, and flavors.  Guava, figs, pomegranates, prickly pears, persimmons, star fruit, and rhubarb all fall into this flavorful category. 

Fruits are  healthiest when consumed fresh and as close to harvest as possible, when the nutrients are at their peak concentration.  The moment a fruit is plucked, certain micronutrients begin to degrade.  After fruit is cut, blended, juiced, or manipulated in any other way, oxygen exposure is maximized due to increased surface area and oxidation begins. 



Plant-Based Nutrition  Julieanna Hever, M.S., R.D., C.P.T.