Based on Herbert M. Shelton, The Science and Fine Art of Food and Nutrition (1984)
Fruits are among the most remarkable and life-sustaining foods in nature. In his classic work The Science and Fine Art of Food and Nutrition (1984), Herbert M. Shelton explores the nutritional, historical, and cultural significance of fruits, emphasizing their role in human health and longevity.
Fruits as Nature’s Perfect Food
Botanically, fruits are the edible parts of plants that develop from pollinated flowers. While beans, peas, nuts, and grains are technically fruits, Shelton focuses on foods with an edible capsule surrounding the seed. The soft pulp of fruits like peaches, pears, plums, apples, and oranges is designed by nature to nourish, while seeds primarily serve reproductive purposes. Some fruits, such as bananas and seedless oranges, contain little or no seed, whereas others, like pomegranates, are mostly seed.
Fruits exist in greater variety than any other food group, with over 300 edible types known worldwide. They are particularly abundant in tropical regions, reflecting humanity’s ancestral frugivorous diet. Ancient civilizations recognized this: Romans equated frugality with a diet of tree-fruits, and biblical texts describe early humans living in Eden sustained on fruit. Many myths and legends also echo the “Golden Age” of man, portraying a diet of fruits and nuts as a source of health, strength, and longevity.
Nutritional Value of Fruits
Fruits are rich in vitamins, minerals, organic acids, and easily digestible sugars. Unlike starches, which require extensive digestion to convert to sugar, fruit sugars are largely pre-digested and ready for absorption. Sweet fruits—grapes, dates, bananas, figs, and raisins—are excellent sources of glucose and fructose, which provide energy with minimal digestive effort.
Even bananas, often criticized as indigestible, are a superior food when fully ripened. Shelton notes that ripe bananas contain high levels of sugar, essential vitamins (A, B, and C), and minerals like potassium, sodium, and iron. While fruit alone is low in protein, combining fruits with nuts supplies the amino acids and fats necessary for a complete diet.
Other notable fruits with relatively higher protein content include:
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Avocado: Approximately 3–4% protein, with healthy fats and essential amino acids.
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Pawpaw (American): Around 5% protein, surpassing most fruits.
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Guava, blackberries, and raspberries: Contain 1–2% protein.
Fruits in Human History
Historically, fruits have played a central role in human nutrition. Ancient Greeks and Romans incorporated fruits into daily meals, often serving them at breakfast or as a main course. In India, the ascetic Cymnosophists subsisted entirely on fruits and green vegetables, emphasizing foods ripened by the sun. Biblical and classical texts alike celebrate fruit as life-giving, symbolically associating it with health, abundance, and peace.
Shelton also highlights the remarkable yields of fruit crops. For example, a single grapevine can produce a ton of grapes annually, far exceeding the productivity of grains like wheat or potatoes. This efficiency, coupled with their nutritional richness, underscores the value of fruit cultivation.
Practical Advice for Fruit Consumption
Shelton stresses that fruits are best eaten alone, not combined with other foods, to ensure proper digestion. Raw, fresh, fully ripened fruits preserve maximum nutrients, while canned, cooked, or frozen fruits lose vitamins and often contain added sugars or preservatives. He also cautions against excessive use of fruit juices, which can overwhelm the digestive system.
Dried fruits, especially sun-dried varieties, are superior to bread in nutritive value, providing essential minerals while retaining the benefits of natural sugars. Sulfured or cooked fruits, however, should be avoided.
The Fruit and Nut Diet
While fruits provide abundant carbohydrates, vitamins, and minerals, they contain little protein. Combining fruits with nuts creates a balanced diet capable of sustaining growth, repair, and overall health. Shelton cites studies and historical examples demonstrating that a fruit-and-nut diet supports vitality, longevity, and even ethical living, as it eliminates reliance on animal products.
Conclusion
Herbert M. Shelton’s The Science and Fine Art of Food and Nutrition (1984) underscores the enduring value of fruits in human nutrition. From historical traditions to modern nutritional science, fruits offer an unparalleled combination of energy, vitamins, and minerals. Eaten fresh, ripe, and properly combined, they are nature’s “solar-vital laboratory,” sustaining both body and mind while promoting health, longevity, and ethical living.
References
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Shelton, Herbert M. (1984). The Science and Fine Art of Food and Nutrition. Natural Hygiene Press.
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Densmore, F. (as cited in Shelton, 1984). On fruit sugars and digestibility.
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Berg, L. (as cited in Shelton, 1984). On bananas and nutrition.
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Oswald, Dr. (as cited in Shelton, 1984). On fruit consumption.
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Jaffa, Prof. (as cited in Shelton, 1984). Study of fruitarians.
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