Fruit is good for you, but what is the healthiest fruit? All fruit offer health benefits, so include as much variety as possible.
“An apple a day keeps the doctor away,” or so the saying goes.
Healthcare professionals know that fruit is a highly nutritious, delicious, and convenient addition to any diet. With more than 2,000 varieties of fruit available, you may wonder which ones you should pick.
Each type of fruit brings its own unique set of nutrients and benefits to the table. The key is to eat fruits of various colors, as each color provides a different set of healthy nutrients.
Here are the top 20 healthiest fruits to enjoy on a regular basis.
One of the most popular fruits, apples are chock-full of nutrition.
They’re rich in both soluble and insoluble fiber, such as pectin, hemicellulose, and cellulose. These help you manage your blood sugar levels, promote good digestion, and support gut and heart health.
In addition, they’re a good source of vitamin C and plant polyphenols, which are disease-fighting compounds found in plants. In fact, consuming apples regularly may lower your risk of heart disease, stroke, cancer, overweight, obesity, and neurological disorders.
Note that most of the polyphenols in apples are located just below the skin, so be sure to eat it to reap the greatest benefits.
Blueberries are well known for their antioxidant and anti-inflammatory properties.
In particular, they’re high in anthocyanin, a plant pigment and flavonoid that gives blueberries their characteristic blue-purple color. This compound helps fight cell-damaging free radicals that can lead to disease.
Numerous studies have pointed to the health benefits of a diet high in anthocyanins, such as a lower risk of type 2 diabetes, heart disease, overweight, obesity, high blood pressure, certain types of cancer, and cognitive decline.
For example, a study including nearly 400,000 participants observed a 5% decrease in the risk of type 2 diabetes for every 17 grams of anthocyanin-rich berries they consumed per day.
Other berries high in anthocyanins include blackberries, bilberry, elderberry, cherries, and chokeberries.
The benefits of bananas go beyond their potassium content. Along with providing
- Vitamin B6: 27% of the DV
- Vitamin C: 12% of the DV
- Magnesium: 8% of the DV
In addition, they
Note that green, unripe bananas are higher in resistant starch than ripe ones, and they’re a good source of the dietary fiber pectin. Both of these have been linked to a number of health benefits, including improved blood sugar control and better digestive health.
Meanwhile, ripe bananas are an excellent source of easily digested carbs, making them great to fuel up on before a workout.
Oranges are known for their high vitamin C content, providing
Studies have found that consuming whole oranges may lower levels of inflammation, blood pressure, cholesterol, and oxidative stress.
Though 100% orange juice provides a high volume of nutrients and antioxidants, it usually lacks dietary fiber. Varieties with pulp don’t affect the amount of fiber, so choose juices with or without pulp
That said, try to eat whole oranges more often, and keep juice portions to 1 cup (235 mL) or less per serving.
Also known as pitaya or pitahaya, dragon fruit is rich in
People in Southeast Asian cultures have regarded dragon fruit highly for hundreds of years as a health-promoting fruit. Over recent decades, it has gained popularity in Western countries.
Known as the “king of fruits,” mangoes are an
In particular, mangoes are high in mangiferin, a potent antioxidant.
- type 2 diabetes
- heart disease
- Alzheimer’s
- Parkinson’s
- certain forms of cancer
What’s more, mangoes contain fiber, which helps support regular bowel movements and aids digestive health.
Unlike most other fruits, avocados are high in healthy fats and low in natural sugars.
They’re mostly made of oleic acid, a monounsaturated fat linked to better heart health. They also contain
In fact, one small
When compared by weight, avocados are higher in calories than most other fruits. However, studies have linked them to better weight management. Researchers have proposed that this is because their high fat and fiber contents promote fullness.
Lychee, which is also known as litchi and Chinese cherry, is packed with nutrition.
In particular, it’s a
- gallic acid
- chlorogenic acid
- catechins
- caffeic acid
One serving of lychee is around seven small individual fruits.
Pineapple is one of the most popular tropical fruits.
One cup (165 grams) of pineapple
Manganese supports metabolism and blood sugar regulation and acts as an antioxidant.
Pineapple also contains a number of polyphenolic compounds
Additionally, pineapple
Strawberries are a favorite fruit for many. They’re delicious, convenient, and highly nutritious. In particular, strawberries are a
They’re full of plant polyphenols that act as antioxidants, such as flavonoids, phenolic acids, lignans, and tannins.
In particular, they’re high in anthocyanins, ellagitannins, and proanthocyanidins, which studies have shown reduce the risk of chronic disease.
Furthermore, they have a low glycemic index, meaning they won’t significantly affect your blood sugar levels.
Though known for its pungent smell, durian is incredibly nutritious.
A
- Fiber: 9 grams
- Potassium: 23% of the DV
- Manganese: 34% of the DV
- Vitamin C: 53% of the DV
- Vitamin B6: 45% of the DV
- Thiamine (vitamin B1): 76% of the DV
It also contains plenty of other B vitamins, copper, folate, and magnesium.
What’s more, it’s rich in plant polyphenols, including:
- flavonoids like anthocyanins
- phenolic acids like cinnamic acid
- tannins
- other beneficial plant compounds like carotenoids
It’s also a high source of potassium and fiber, both of which contribute to good heart health. Finally, durian pulp has probiotic effects, which
Cherries are a great
They’re also high in antioxidant plant compounds, such as anthocyanins and hydroxycinnamates, which help protect the body from oxidative stress.
Furthermore, they’re a good source of serotonin, tryptophan, and melatonin, which support good mood and sleep.
Though they may not readily come to mind when you think of fruit, olives are a great addition to your diet.
They’re an excellent
They’re also rich in plant polyphenols, such as oleuropein, hydroxytyrosol, and quercetin, which have anti-inflammatory and antioxidant properties.
In fact, whole olives and olive oil make up a large component of the Mediterranean diet, which studies have shown may lower the risk of:
- heart disease
- type 2 diabetes
- cognitive decline
- overweight and obesity
Watermelon is a highly nutritious summer favorite. It’s an abundant
In particular, watermelon is one of the top sources of lycopene, a carotenoid that gives it its pink-red color.
A diet high in lycopene is linked to lower levels of oxidative stress and inflammation. The nutrient may also decrease the risk of heart disease, cancer, and type 2 diabetes.
Interestingly, lycopene and beta carotene may also provide minor skin protection from ultraviolet (UV) rays, reduce the risk of sunburns, and help your skin heal faster. That said, you’ll still need to use sunscreen to keep your skin fully protected.
Finally, watermelon has a uniquely high water content. A single wedge (432 grams) provides
Also known as the Chinese gooseberry, kiwi is great for your health.
It’s high in vitamin C and a good source of fiber, potassium, folate, and vitamin E. It’s also a good source of carotenoids, including lutein, zeaxanthin, and beta carotene, which support eye health and become more dominant as fruits ripen.
Furthermore, people have used it in traditional Chinese medicine for hundreds of years to support gut health and digestion.
These benefits are due to its soluble and insoluble fiber, polyphenols, and digestive enzymes such as actinidin.
A small
Peaches are another summer favorite. They’re a good
While the flesh and skin are both nutritious, the skin contains higher amounts of antioxidants, which can help fight free radicals in your body. Eating the peach skin reaps the greatest health benefits.
The nutrient content of peaches appears to be similar whether you consume them fresh or canned. If you opt for canned peaches, ones packed in water are healthier than those packed in sugary syrup.
Guava is a fantastic source of vitamin C. In fact, a single fruit (55 grams) provides
Along with this, guava contains some of the highest amounts of lycopene compared with other lycopene-rich foods like tomatoes, watermelon, and grapefruit.
It’s also a high source of other antioxidants, such as beta carotene and various flavonoids.
Because guava is so high in nutrients and antioxidants, consuming it regularly may support the health of your eyes, heart, kidneys, and skin.
It may likewise protect against chronic diseases and support a healthy immune system.
Grapes are convenient, healthy, and particularly
They’re a rich source of beneficial plant compounds that have been linked to numerous health benefits, such as a lowered risk of heart disease and certain types of cancer. These compounds include:
- resveratrol
- anthocyanins
- caffeic acid
- quercetin
- kaempferol
While all varieties of grapes provide benefits, red and purple grapes have the highest antioxidant content. In particular, they produce purple-red pigments called anthocyanins, which have been linked to better heart and brain health.
Pomegranates are known for their high antioxidant content.
They contain a lengthy list of beneficial plant compounds, such as flavonoids, tannins, and lignans. These have
A
Grapefruit is one of the healthiest citrus fruits. It’s packed with vitamin C, potassium, fiber, and beta carotene, which your body converts into vitamin A.
According to a 2014 observational study including 12,789 people, grapefruit consumption was linked to higher levels of HDL (good) cholesterol and lower body weight, waist circumference, body mass index (BMI), triglycerides, and levels of inflammation.
Though grapefruit is highly nutritious, some of its compounds can
- statins
- calcium channel blockers
- corticosteroids
- immunosuppressants
- anti-anxiety medications
In these cases, you may have to avoid grapefruit.
Many delicious and nutritious fruits can help ensure good health.
While this list provides 20 of the most nutritious fruits, there are many others you can choose from.
To reap the greatest benefits, be sure to eat a variety of colorful fruits on a daily basis.