Rainier Fruit Company

Health Benefits

Apples | Pears | Cherries | Blueberries

Whole Body Health Benefits for Apples

Apple Nutrition

Lower blood cholesterol, improved bowel function, reduced risk of stroke, prostate cancer, type II diabetes and asthma

The disease-fighting profile of apples provides a multitude of health benefits, including a potential decreased risk of cancer and heart disease. Several recent studies suggest apples may provide a "whole-body" health benefit.

A number of components in apples, most notably fiber and phytonutrients have been found in studies to lower blood cholesterol and improve bowel function, and may be associated with a reduced risk of ischemic heart disease, stroke, prostate cancer, type II diabetes and asthma. Preliminary research from Finland indicates diets with the highest intake of apple phytonutrients were associated with a 46 percent reduction in the incidence of lung cancer. Findings indicate that two apples a day or 12 ounces of 100% apple juice reduced the damaging effects of the "bad" LDL cholesterol.

  • Interpoma 2002 Conference, Bolzano, Italy
  • Dianne Hyson, Ph.D., M.S., R.D., University of California-Davis

USA Apple Consumer Health Information
WAC Consumer Health Information

Pears a Healthy Choice

Pear Nutrition

Fresh pears are a delicious, healthy choice whether you're calorie conscious, looking for a healthy menu addition or you just plain love a sweet juicy snack.

Pears are a Sweet, Low-cal Alternative
A medium sized pear (weighing about 166 grams) contains only 100 calories even though Levulose, the sweetest of known natural sugars, is found to a greater extent in fresh pears than any other fruit!

Fresh Pears Have No Sodium
A diet high in sodium is a risk factor for osteoporosis, can upset the body's fluid balance, and can contribute to hypertension (high blood pressure). Children who are made aware of this early in life when nutritional habits are being formed will benefit in the long run.

Fresh Pears contain no Cholesterol
Pears are a cholesterol-free food. Cholesterol is a type of fat that can be harmful at high levels in the body.

Fresh Pears Have No Saturated Fat
Saturated fat contributes to obesity and cholesterol in the body, which in turn can contribute to coronary disease, and some forms of cancer.

Pears are a Natural Energy Source
Fresh pears are a natural, quick source of energy due largely to high amounts of two monosacharides (fructose and glucose) and carbohydrates.

Cherries: Sweet Message for Health

Cherry Nutrition

Written by: Roberta L. Duyff, MS, RD, FADA, CFCS, Food and Nutrition Consultant/President, Duyff Associates

Author of: American Dietetic Association Complete Food and Nutrition Guide

Sweet cherries a wonderful short and sweet season makes these gems of nature a delicious summer snack. Nutritionally speaking, their benefits are well valued: good source of the antioxidant vitamin C and fiber; low in fat, including saturated fat; and sodium- and cholesterol-free. In any meal or snack, a serving of sweet cherries contributes good nutrition to any healthy eating score, with a modest amount of calories. Great for fitness-minded consumers!

Today's research is stepping beyond nutrients to uncover the phytonutrient story of sweet cherries--and how these bioactive nonnutritive plant substances contribute to health promotion and disease prevention.

In the bigger picture, fruits and vegetables contain thousands of phytonutrients with a myriad of properties. These properties might account, at least in part, for the many protective effects of fruit and vegetables, and the potential benefits of sweet cherries.

NW Cherries

Top Five Health Benefits of Blueberries

Blueberry Nutrition

Good Things Come In Small Packages

Dec 31, 2009 Heather Loney

It's hard to believe so many health benefits are packed into such a tiny fruit, but blueberries contain powerful antioxidants that fight cancer and help you lose weight.

Blueberries are available year round, either fresh or frozen. And these tiny little fruits can be used in baking, salads, smoothies, and just as a quick snack. But don't let their small size fool you; blueberries are packed with powerful antioxidants, fiber, vitamins, and minerals. They aid in everything from boosting the immune system, losing weight, and lowering your cholesterol, making them truly deserving of the title "superfood."

High in Antioxidants

The tiny blueberry has some of the highest levels of antioxidants compared to all other fresh fruits. When compared to 40 other fresh fruits, blueberries rank number one in for the amount of antioxidants they contain.

Blueberries contain vitamin A, B complex, vitamin C, vitamin E, copper, selenium, zinc, iron, and anthocyanin - vitamins and minerals that boost the immune system and prevent infections.

Eat This Superfood for Your Heart

The antioxidants in blueberries also do wonders for your heart. Research has shown that a diet rich in antioxidants can reduce the level of bad cholesterol, or LDL cholesterol, in artery walls. Blueberries also contain fiber, which aids in lowering LDL cholesterol levels, without lowering HDL cholesterol, or "good" cholesterol, levels.

For an antioxidant rich, heart healthy snack make yourself a blueberry and ginger smoothie. This recipe contains multiple healthy ingredients, like blueberries, ginger, and pineapple, and best of all it tastes delicious. For added detoxifying benefits, add two tablespoons of fresh, organic lemon juice.

Blueberries for a Healthier Brain

Sometimes referred to as "brainberries," these little fruits help reduce the effects of conditions such as Alzheimer's disease and dementia. Studies have shown that also protect the brain from stress caused by oxidation.

Diets high in blueberries may also improve your learning capacity and motor skills, making them a powerful anti-aging weapon for your brain.

Prevent Cancer

Blueberries are loaded with anthocyanins, which are flavonoids that have been shown to be one of the most powerful antioxidants. Anthocyanins also reduce inflammation, and decrease the risk of cancers of the lungs, mouth, stomach, and esophagus.Next time you are making a salad, sprinkle a handful of fresh blueberries on top, along with slivered almonds, which also have cancer-fighting properties.

Lose Weight and Belly Fat

New research has shown a link between diets high in blueberries and a loss of abdominal fat, the fat that is linked to diabetes and heart disease. Research shows that the antioxidants in blueberries may change how the body stores and processes sugar, and also may control insulin levels.

Whether fresh or frozen, blueberries contain nutrients that are proven to keep your heart, brain, and waistline healthy. By working just one cup of berries into your daily diet, you may be taking great strides in protecting yourself and your family from illness and disease.


  • Lee, Elizabeth. "Seven (Easy to Find) Foods That May Help Prevent Cancer," WebMD. September 30, 2009.
  • Magee, Elaine. "Why You Need More Fiber," WebMD. September 18, 2009.
  • Sorgen, Carol. "Five Super Foods For Your Heart," WebMD. August 28, 2008.
  • Sorgen, Carol. "Eat Smart for a Healthier Brain," WebMD. December 18, 2008.
  • Warner, Jennifer. "Blueberries May Banish Belly Fat," WebMD. April 19, 2009.
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