Peaches have good levels of vitamins A and C, potassium, and phosphorus; fair amounts of calcium and magnesium; and traces of the important minerals zinc, selenium, manganese, iodine, sulfur, copper, and iron. The B vitamin content is modest, as in most fruits.

Pears. Pears are similar to apples in that they have modest to moderate amounts of many nutrients. There are many varieties, ranging from crunchy to very juicy. They are lower in vitamin A than other fruits but do contain good fiber. They have decent levels of vitamin C and folic acid and have high amounts of potassium and surprisingly good levels of manganese and selenium. Like apples, pears also have good cleansing and detoxification potential, probably related to their high fiber content.

Plums. Plums also come in many varieties and are one of our few purple foods. They range in flavor from sour to very sweet and are mildly acid-forming when broken down in our body. Plums are low in calories and have good levels of vitamin A and potassium. They contain a bit of calcium and magnesium, some iron and copper, vitamin C and phosphorous, and traces of B vitamins.

Citrus fruits are known for their vitamin C content. An average orange, for example, contains about 65 mg. (about the RDA) of this important vitamin. Citruses are also high in potassium and other minerals. Like most other fruits, they are low in salt, or sodium.

Citrus fruits are used commonly for cleansing, as during colds and flus, and for cooling us down in the summertime. Citrus juice seems to help cut grease on the hands or dishes, and it likely has the same effect on the body, helping fat digestion and utilization. Citrus and vitamin C are thought to help reduce cholesterol. Gallbladder and liver function is thought to be supported by citrus fruits, especially lemons, and lemon water may help stimulate digestive juice secretions. More research is needed to evaluate the actions and effects of citrus juices in our body.

Grapefruits. Grapefruits are used in many diets to reduce the appetite and help digestion and utilization of foods. They are low in calories, and consuming them probably burns as many calories as they contain. Among the citrus fruits, grapefruits are an especially good weight-loss food.

One grapefruit contains about 75 mg. of vitamin C. Amounts of vitamin A and the Bs are fairly low, though there is some biotin. Potassium content is very good, and there is some calcium, magnesium, and phosphorus as well. Grapefruit juice straight or mixed with orange juice is a high-vitamin C meal.

Lemons. Lemons have been a very useful food in my life. Lemonade fasting has done wonders for me and thousands of others who have attempted the “master cleanse” described in my book Staying Healthy with the Seasons (Celestial Arts, 1981). Lemon water, as a half lemon in a glass of water, drunk 20–30 minutes before meals, seems to help stimulate gastric juices and help digestion. In general, liquids drunk a while before meals can reduce our appetite and thus help prevent overeating, and lemon water is a very good choice.