Fruit

Apples

A is for Apples, which are probably America’s favorite fall fruit. Sweet or tart, apples should have a firm texture and lots of crunch. There are dozens of varieties to choose from, whether you’re making pies or eating them out of hand. Whole apples, however, make the best snacks, especially with the skin on; most of the nutrients are concentrated in the skin, including an important cancer-fighting flavonoid called quercetin. Apples are also a good source of both soluble and insoluble fiber. Pectin, a form of soluble fiber is found in high concentrations in apples. Commercial pectin is used in making jams and jellies, but apples have so much naturally, that it isn’t necessary to add it when making apple jelly.

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Blueberries

Blueberries are one of summer’s simple pleasures, and are as good for you as they are delicious. Their dark blue skins contain very powerful antioxidant and anti-inflammatory compounds. Native Americans valued them for their nutritional as well as medicinal properties; the roots, leaves and stems of the woody plants were boiled into teas and syrups as medicines. Their antioxidant power comes from anthocyanin pigments that give blueberries their characteristic color. Blueberry skins also contain the pigment cyanidin, which is a potent anti-inflammatory. The one-two punch of these pigments has been found in studies to improve memory function by increasing the growth rate of brain cells and improving receptor communication between neurons—both “brainy” reasons to eat your blueberries! When shopping for blueberries, look for firm, round fruit with no sign of shriveling. Blueberries should have a dusky-blue color, and as with all colored fruits and vegetables, the deeper the color, the better for you.

A good way to enjoy blueberries all year long is to pick them yourself at a local u-pick blueberry farm in season, and freeze them for later use. Pick the blueberries at their peak of ripeness (the berry should separate from the stem very easily). Wash and stem your berries, and spread them in a single layer on a counter to drain on paper towels. When the berries are dry, simply package them in zip-lock bags, removing any excess air, and flash freeze. Frozen berries can be measured out of the bag all year for pies, jams or snacking.

Cherries

Sour cherries are not only good in pies, but some people claim they help with arthritis pain! Three anthocyanin pigments found in sour cherries, which gives them their characteristic deep red color, have demonstrated in some studies that they could work just as well as some pain relievers in relieving mild arthritis symptoms. Other flavonoids in cherries block the oxidation of LDL cholesterol, so they’re heart-healthy as well. Look for fruit that is firm and shiny, with no cracks or pits in the skin. Here again, the more intense the color, the sweeter the fruit, and the more nutrients it will contain.

Grapes

Thanks to their pigments and other phytonutrients, Concord grapes have some of the highest antioxidant strength of any fruit. With as many as 31 types of anthocyanins, these deep-purple confections are right up there with blueberries in packing health benefits. You might not find them as readily in farm markets, so buy them when you see them. Their skins contain a compound known as resveratrol, which acts to protect the fruit and the plant from fungal and bacterial attacks, much like human antibodies. Even the seeds are good for you!

Oranges

Pretty isn’t always perfect when it comes to oranges. You might notice that Florida Valencia oranges have thinner, more scarred skin than their California navel cousins. However, their outer appearance belies the sweetness within. While thick-skinned navels are great for snacking, Valencias are better juice oranges because they grow in a wetter environment. Their skins are thinner due to the pressure from the ripening fruit inside, which makes them harder to peel, but much juicier. Valencias stay on the tree anywhere from a year to 17 months before being picked, even as new fruits are starting to form. The longer they stay on, the more chlorophyll they absorb, so if you see some greenish Valencias, it’s not because they were picked too soon—it’s because they stayed on the tree late—and are probably all the sweeter for it.

Although oranges are known for their Vitamin C content, there are other reasons to eat them. They also contain a flavonoid called hesperetin, as do other citrus fruit such as mandarins, lemons, limes and grapefruit. Hesperetin helps regenerate vitamin C, and restricts the liver’s production of the components which make up LDL cholesterol. Oranges also contain limonene in their peels, membranes, seeds and juice, which research has found inhibits lung, skin and stomach cancers, and also repels insects. The waxed container packaging of processed orange juices can absorb limonene, however. To get the most health benefits from citrus fruits, use orange and lemon zest and/or whole citrus slices in cooking, buy orange juice with pulp in glass containers, or squeeze your own. When selecting citrus fruit, look for specimens that are heavy for their size with no soft spots.