honoluluadvertiser.com

Sponsored by:

Comment, blog & share photos

Log in | Become a member
The Honolulu Advertiser
Posted on: Wednesday, June 26, 2002

Some fruits are extra beneficial

By Angela Stephens
Gannett News Service

The Center for Science in the Public Interest evaluated 47 fruits based on nutritional values and calories. What's best for you? Guava.

Advertiser library Photo • April 1999

How much do you really know about the nutritional value of the fruits you're eating?

You may know bananas are full of potassium and oranges are a great source of vitamin C. You might even be aware of relatively recent reports that blueberries are not only yummy, but have more disease-fighting anti-oxidants than many other fruits and veggies.

But what else do you really know?

Here is a no-brainer: Which is more nutritious — a serving of prunes or a couple of cups of juicy, sweet watermelon?

Of course, those prunes are a great source of fiber. And with the bad rap prunes have gotten from generations of children, that's got to mean it comes out on top, right?

Actually, according to the Center for Science in the Public Interest, watermelon packs an unsuspected punch of nutrition.

CSPI gave 47 fruits a score based on the Daily Values of six nutrients and ranked them accordingly in three categories: gold, silver and bronze. Watermelon ranked No. 2 in the top category. With only 90 calories in that two-cup serving you also get a complete day's supply of carotenoids (i.e. beta carotenes) and Vitamin C, and at least 9 percent of recommended potassium and fiber.

Prunes checked in at the middle of the bronze category with 100 calories, 9 percent of the potassium and 10 percent to 20 percent of the fiber.

Joining watermelon in the top category were some of my favorite fruits, including cantaloupe, strawberries, blackberries and raspberries, mango, oranges and grapefruit.

The silver medal category contained the blueberries, bananas, apples, pears, cherries and plums.

This, of course, doesn't mean that bananas and prunes are not good for you. They just have different nutritional value. Any good nutritionist will tell you a good diet should include a variety of all fruits and vegetables, not just the ones with the best ranking on a list.

So, which fruit did the CSPI rank at the top of its list? I was surprised to see guava.

It edged out watermelon for the top spot by providing 10 percent to 20 percent of the daily value in fiber and only 50 calories per fruit.

Choose guava with yellow or lightly greenish-yellow skin. It's ripe if it gives to slight pressure. You can allow guava to ripen at room temperature. Once ripe, use it within a day or two.

If you can't wait to find fresh guava, guava nectars or juices are often available at markets or specialty grocers. The nutritional value may be somewhat compromised by processing and adding of sugars and such, however.

And, if you are interested in learning more about CSPI's research on other foods, you can contact the Nutrition Action Healthletter at (202) 332-9110, ext. 393 or visit www.cspinet.org/nah.

Angela Stephens is a former newspaper food editor and writes this column for Gannett News Service. Reach her at www.versatilevegetarian.com.