There are many fruits out there, and not all of them are created equal. Some fruits are more nutritious than others, and it is important to know which ones to eat if you want to maintain a healthy lifestyle.
Fruit is a well-known source of essential vitamins and minerals, as well as being tasty and easy to consume. Healthcare experts understand that fruit is an extremely nutritious, delicious, and convenient way to add nutrients to your diet. You may be wondering which fruits to choose after realising that there are over 2000 different fruit kinds available (we didn’t know there were that many either)!
Fruit comes in a variety of shapes, sizes, and colours, each with its own set of nutrients and advantages. The goal is to consume different colours of fruits since each colour offers a distinct range of healthful nutrients.
In this article, we will discuss the 20 healthiest fruits on the planet, and we will tell you why they are so good for you!
Table of Contents
Apples are one of the healthiest fruits on the planet, and they are incredibly nutritious. They are a great source of essential vitamins and minerals, including potassium, vitamin C, and dietary fibre. Apples also contain a flavonoid called quercetin, which has been shown to have anti-inflammatory and antioxidant properties.
Eating apples has been linked with a lower risk of heart disease, stroke, type II diabetes, and some forms of cancer. They are also effective in promoting weight loss and maintaining a healthy weight. Apples are generally safe for most people to eat, but some people may be allergic to the skin or flesh of the fruit.
Blueberries are another healthy fruit that is packed full of nutrients. They are a great source of dietary fibre, vitamin C, and manganese. Blueberries also contain a flavonoid called anthocyanin, which has powerful antioxidant properties.
Eating blueberries has been linked with several health benefits, including a lower risk of heart disease and cancer, as well as improved brain function. Blueberries are generally safe for most people. A diet high in anthocyanins has been linked to a reduced risk of type 2 diabetes, heart disease, obesity, high blood pressure, certain types of cancer, and cognitive impairment in several research studies.
Blueberries, blackberries, bilberry, elderberry, cherries (tart cherry juice), and chokeberries are all rich in anthocyanins.
Bananas are one of the most popular fruits in the world, and they are also one of the most nutritious. They are a great source of dietary fibre, potassium, vitamin C, and vitamin B- six. Bananas also contain a type of starch called resistant starch, which has been shown to have several health benefits.
Eating bananas has been linked with a lower risk of heart disease and strokes, as well as improved blood sugar control in people with type II diabetes.
Bananas’ health advantages extend beyond their potassium content. Bananas are high in potassium (7% of the DV), but they also include:
- Vitamin B6: 27% of the Daily Value
- Vitamin C: 12% of the Daily Value
- Magnesium: 8% of the recommended daily value
- They also include a variety of plant chemicals called polyphenols and phytosterols, both of which are beneficial to your health in general. Furthermore, they’re high in prebiotics, tiny fibres that encourage the formation of good microorganisms in the stomach.
Again, resistant starch is found in bananas, which are potassium-rich and low in sugar. Bananas have been shown to have a protective effect on the body’s cells and tissues. They’re also a good source of pectin, which has been linked to several health benefits including improved blood sugar control and better digestive health.
You’ll notice that a lot of tennis players consume bananas during intervals of their games this is because they are an excellent source of easily digested carbs making them a great fuel that is slowly released during matches.
Oranges are a citrus fruit that is well-known for its high vitamin C content. They are also a good source of dietary fibre, folate, and potassium. Oranges contain a flavonoid called hesperidin, which has been shown to have anti-inflammatory properties and antioxidant effects.
Eating oranges has been linked with several health benefits, including a lower risk of heart disease, stroke, some types of cancer, and diabetes. oranges are generally safe for most people to eat, but some people may be allergic to the skin or flesh of the fruit. Oranges, of course, are one of the healthiest citrus fruits.
Oranges are an excellent source of Vitamin C (92% of the Daily Value), but they also include:
- Folate: 13% of the Daily Value
- Potassium: 11% of the Daily Value
- Dietary Fibre: 11% of the Daily Value
Hesperidin: A flavonoid with anti-inflammatory and antioxidant effects.
If you’re looking for a healthy snack that will give you a boost of energy, an orange, is a great choice. Oranges are easy to carry with you and can be eaten on the go. You can also add them to your breakfast or lunch for a nutritional boost.
5. Dragon fruit
Dragon fruit is a tropical fruit that is native to Southeast Asia. It is also known as pitaya or strawberry pear. Dragon fruit is rich in antioxidants and vitamins, including vitamin C, beta-carotene, and lycopene.
Eating dragon fruit has been linked with several health benefits, including improved digestion, a lower risk of heart disease, and improved blood pressure & blood sugar control.
The health benefits of dragon fruit include:
- Rich in antioxidants: Dragon fruit contains high levels of antioxidants like vitamin C and beta-carotene, which can help protect your cells from damage caused by free radicals.
- Vitamin C: One cup of dragon fruit provides 25% of the recommended daily intake of vitamin C.
- Beta-carotene: Dragon fruit is a good source of beta-carotene, an antioxidant that your body converts into vitamin A. Vitamin A is important for vision, immunity, and skin health.
- Lycopene: This powerful antioxidant is found in red dragon fruit and has been linked to a lower risk of heart disease and some types of cancer.
Dragon fruit is a low-calorie food that is rich in nutrients and antioxidants. It can be enjoyed fresh or used as an ingredient in smoothies, desserts, or salads. When buying dragon fruit, look for one that is bright in colour and has a soft, fleshy texture. Avoid fruit that is dull in colour or has brown spots.
Mangoes, also known as the “king of fruits,” are a great source of potassium, folate, fibre, and vitamins A, C, B6, E, and K. They’re high in plant phenols that have antioxidants and anti-inflammatory properties as well.
Mangiferin, a powerful antioxidant, is abundant in mangoes. It has been found to help protect against chronic diseases such as diabetes, heart disease, Alzheimer’s disease, Parkinson’s disease, and various types of cancer. Furthermore, mangoes are high in fibre, which helps to promote regular bowel movements and maintain digestive health.
Avocados are high in healthy fats and low in natural sugars, unlike most other fruits.
Avocados offer several advantages, including improved heart health. They’re mostly comprised of oleic acid, a monounsaturated fat that has been linked to better heart health. They also include adequate amounts of potassium, fibre, vitamin B6, folate, vitamins E and K as well as two carotenoids known as lutein and zeaxanthin which aid eye health.
Participants who ate an avocado every day for 5 weeks had lower cholesterol levels and enhanced blood lutein levels, according to a high-quality 2020 study. It can also lower blood pressure!
Avocados are among the most calorie-dense fruits, although they are lower in calories than many other fruits when compared by weight. However, their high fat and fibre contents have been linked to weight loss. According to researchers, this is because their high fat and fiber contents make them feel fuller.
Lychees are a type of small, red fruit that is native to China.
Lychees are an excellent source of vitamin C. Just one cup of lychee fruits provides 273% of the recommended daily intake (DRI) for this vitamin. Vitamin C is important for immunity, skin health, and iron absorption.
What’s more, lychees are a good source of copper, manganese, and potassium. They also contain flavonoids like quercetin and kaempferol, which have powerful antioxidant effects.
Eating lychees has been linked with several health benefits including improved heart health, reduced inflammation, and enhanced brain function.
Pineapples are tropical fruit that is rich in vitamins, minerals, and antioxidants. Pineapples are an excellent source of manganese. Manganese is a mineral that is important for bone health, wound healing, and energy production.
Pineapples are also a good source of vitamins C and B-complex vitamins like thiamin, riboflavin, and niacin. These vitamins play important roles in immunity, metabolism, and nervous system function.
What’s more, pineapples contain high levels of antioxidants like beta-carotene and flavonoids like quercetin and bromelain. These substances have been linked to several health benefits including reduced inflammation and improved heart health. Pineapples are a low-calorie fruit that is high in fibre and water content. This makes them a great food for promoting weight loss and digestive health.
Strawberries are adored by many people. They’re delicious, convenient, and high in vitamins and minerals. Strawberries are particularly high in vitamin C, folate, and manganese.
The leaves are high in plant polyphenols, which function as antioxidants, such as flavonoids, phenolic acids, lignans, and tannins.
They’re also high in anthocyanins, ellagitannins, and proanthocyanidins, which have been linked to lower rates of chronic illness. They have a low glycemic index, which means they won’t have a large impact on your blood sugar levels.
Durian is a large, spiky fruit that is native to Southeast Asia.
Durian is high in nutrients like vitamins C and B-complex vitamins. It’s also a good source of minerals like iron, copper, and manganese. Durian is one of the few fruits that contain vitamin C.
What sets durian apart from other fruits is its high-fat content. Durian is about 50% fat by weight, most of which is healthy fats.
Despite its high-fat content, durian has been linked with weight loss. This may be due to its satiating effects and high fibre content. Durian is also rich in antioxidants and has been linked with several health benefits including improved heart health and reduced inflammation.
Cherries are small, red fruits that are native to Europe and Asia. Cherries are an excellent source of vitamins C and A. They’re also a good source of fibre, potassium, and copper.
What’s more, cherries contain plant compounds called anthocyanins. These substances have powerful antioxidant effects and have been linked to several health benefits including reduced inflammation and improved heart health.
Eating cherries has been linked with several health benefits including better sleep, pain relief, and reduced inflammation.
Olives, even though they aren’t necessarily the first thing that comes to mind when you consider fruit, are a fantastic source of nutrients.
They’re a great source of vitamin E, copper, and monounsaturated fat called oleic acid. They’re also high in plant polyphenols, such as oleuropein, hydroxytyrosol, and quercetin, which have anti-inflammatory and antioxidant effects.
Olives and olive oil are two of the most important components of the Mediterranean diet, which research has shown may reduce heart disease, type 2 diabetes, cognitive decline, obesity, and overweight.
Watermelon is a refreshing summer fruit that is low in calories but high in nutrients.
Watermelon is an excellent source of vitamins A, C, and B-complex vitamins. It’s also a good source of lycopene, an antioxidant that has been linked to several health benefits including reduced inflammation and improved heart health.
Watermelon is about 92% water, making it a great food for promoting hydration and weight loss. What’s more, watermelon has been shown to improve exercise performance and reduce muscle soreness.
Kiwi is a small, brown fruit that is native to China. Kiwis are an excellent source of vitamins C and K. They’re also a good source of copper, fibre, and potassium.
Kiwis contain several plant compounds that have powerful antioxidant effects. These substances include quercetin, kaempferol, and anthocyanins. Kiwis also contain actinidain, an enzyme that has been shown to have anti-inflammatory effects.
Eating kiwi has been linked with several health benefits including improved digestion, reduced inflammation, and improved heart health.
Peaches are a sweet and popular summer fruit. Peaches are an excellent source of vitamins A and C. They’re also a good source of fibre, potassium, and copper.
What sets peaches apart from other fruits is their phytonutrient content. Peaches contain carotenoids, flavonoids, and phenolic acids, which have been linked to several health benefits including reduced inflammation and improved heart health.
Eating peaches has been linked with several health benefits including lower blood pressure, better bone health, and anti-inflammatory properties.
Guava is a tropical fruit that is native to Mexico, Central America, and the Caribbean. Guavas are an excellent source of vitamins C and A. They’re also a good source of fibre, potassium, and copper.
Guavas contain several plant compounds that have powerful antioxidant effects. These substances include lycopene, quercetin, and kaempferol.
Eating guava has been linked with many health benefits including improved digestion, reduced inflammation, and improved heart health.
Grapes are nutritious, convenient, and high in potassium and vitamin K, which is beneficial to heart health.
They’re a great source of plant nutrients that have been linked to a variety of impressive health benefits, including a decreased incidence of heart disease and some types of cancer. The following are some examples:
- caffeic acid
Red and purple grapes have the most antioxidant activity, according to studies. They also produce anthocyanins, red-purple pigment compounds linked to improved heart and brain health.
Pomegranates are red, round fruits that have a hard outer shell and contain seeds called arils. Pomegranates are an excellent source of vitamins C and K. They’re also a good source of fibre, potassium, and copper.
Pomegranates contain several plant compounds that have powerful antioxidant effects. These substances include ellagitannins and anthocyanins.
Eating pomegranate has been linked with numerous health benefits including improved digestion, reduced inflammation, and improved heart health.
One of the most nutritious citrus fruits is grapefruit. It’s high in vitamin C, potassium, fibre, and beta carotene, which your body turns into vitamin A.
Grapefruit consumption was associated with higher HDL levels (good) cholesterol and lower body weight, waist circumference, body mass index (BMI), triglycerides, and inflammation in a prospective study of 12,789 individuals.
Grapeseed extract is a potent antioxidant that may help to reduce oxidative stress and inflammation, which are linked to numerous diseases. Furthermore, grapefruit consumption daily might assist with weight management and heart health.
Because grapefruit is very nutritious, certain of its components might reduce or inactivate the efficacy of certain drugs. If you’re taking any of the following medications, discuss with your doctor whether you should eat grapefruit:
- calcium channel blockers
- anti-anxiety medications
People also ask
What is the number 1 healthy fruit?
The answer to this question is difficult because there are many nutritious fruits. However, some of the most nutritious fruits include: apples, oranges, grapefruit, pomegranates, and bananas.
Which fruit is best for weight loss?
There is no one “best” fruit for weight loss. However, some of the best fruits for weight loss include: grapefruit, pomegranate, and guava.
What fruit should you eat everyday?
Pineapples, apples, blueberries, and mangos are some of the healthiest fruits. You should have three servings of fruit each day as part of a healthy diet. Eating fruit has been shown to improve heart health, reduce inflammation, and strengthen your immune system.
Which fruit is good for skin?
Blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries, and sweet potatoes are the greatest sources. Vitamin C is required to generate collagen that helps the capillaries that feed the skin strengthen. Learn more about important vitamins and the health advantages of oranges.
Which fruit has the most sugar?
Figs are the most sugar-dense fruit we encountered, with each medium-sized fig containing 8 grams of sugar. A serving of figs consists of four wrinkly fruits, so you’d be consuming 32 grams of sugar in total.
Which fruit will reduce belly fat?
Citrus fruits are rich in antioxidants and help promote a healthy immune system, which is important when trying to lose weight. These include lemons, limes, oranges, and grapefruit. Other fat-burning foods include:
- cayenne pepper
- green tea
- beef or chicken broth
What fruit is highest in fiber?
Raspberries have the highest amount of fibre with eight grams per one-cup serving. A high-fibre diet has been linked with a reduced risk of heart disease, stroke, diabetes, and colorectal cancer. Fibre helps keep you full longer and promotes regularity.
What's the best fruit to eat in the morning?
Berries, such as blueberries, strawberries, raspberries, and blackberries, are a great way to start the day. They’re low in calories and high in fiber while still providing disease-fighting antioxidants.