20 Super Nutritious and Healthy Fruits

As they say, “one apple a day keeps the doctor away.”

Healthcare providers are aware that fruit is a delightful, incredibly nutrient-dense, and practical supplement to any diet. You might be unsure about which fruit to choose because there are more than 2,000 types available.

Each variety of fruit offers a special combination of nutrients and health advantages. The secret is to consume fruits of varied colors, as each color offers a unique collection of beneficial elements.

Here are the top 20 fruit choices that are the healthiest to consume often.

Apples

Apples, one of the most popular fruits, are packed with nutrients.

They contain a lot of soluble and insoluble fiber, including cellulose, hemicellulose, and pectin. These support gut and heart health, encourage healthy digestion and help you control your blood sugar levels.

They are also a good source of vitamin C and plant polyphenols, which are disease-preventive substances found in plants. In fact, frequently eating apples may reduce your risk of developing neurological problems, cancer, diabetes, heart disease, and stroke.

You should eat the apple to get the most advantages because the majority of the polyphenols are found just below the skin.

Blueberries

It’s commonly known that blueberries have anti-inflammatory and antioxidant effects.

They are particularly rich in anthocyanin, a flavonoid and plant pigment that gives blueberries their distinctive blue-purple color. This substance aids in the battle against disease-causing, cell-damaging free radicals.

A diet rich in anthocyanins has been linked to a host of health advantages, including a decreased risk of type 2 diabetes, heart disease, obesity, high blood pressure, certain types of cancer, and cognitive decline.

For instance, a research with over 200,000 participants found that for every 17 grams of anthocyanin-rich berries people eat daily, their risk of type 2 diabetes decreased by 5%.

Blackberries, bilberries, elderberries, cherries, and chokeberries are other berries that are rich in anthocyanins.

Bananas

Bananas have advantages beyond their potassium concentration. Bananas contain 7% of the Daily Value (DV) for potassium in addition to:

• 27% of the DV for vitamin B6
• 12% of the DV for vitamin C
• 8% of the DV for magnesium

Additionally, they provide a wide range of phytosterols and polyphenols, two plant chemicals that are good for your general health. Additionally, they contain a lot of prebiotics, a type of fiber that helps the growth of good bacteria in the stomach.

The resistant starch content of green, unripe bananas is higher than that of ripe bananas, and they are also a good source of the dietary fiber pectin. Both of these have been connected to numerous health advantages, such as enhanced blood sugar regulation and intestinal health.

Meanwhile, ripe bananas are a fantastic source of quickly absorbed carbohydrates, making them ideal for refueling before exercise.

Oranges

Oranges are renowned for having a high vitamin C concentration; one orange contains 91% of the DV. They are also rich in fiber, plant polyphenols, potassium, folate, and thiamine (vitamin B1).

Consuming whole oranges may reduce levels of inflammation, blood pressure, cholesterol, and post-meal blood sugar, according to studies.

Despite having a large amount of minerals and antioxidants, 100% orange juice typically lacks dietary fiber. Choose juices with pulp over juices without because they do include some fiber.

However, try to consume oranges whole more frequently, and limit your intake of juice to no more than 1 cup (235 mL) every serving.

Dragon Fruits

The dragon fruit, often referred to as pitaya or pitahaya, is loaded with vitamins C and E, iron, fiber, and other nutrients. Additionally, it is a fantastic source of carotenoids including lycopene and beta carotene.

For hundreds of years, people in Southeast Asian cultures have valued dragon fruit as a fruit that promotes health. In Western nations, it has become more well-liked in recent decades.

Mangoes

Mangoes, which are referred to as the “king of fruits,” are a great source of potassium, folate, fiber, vitamins A, C, B6, E, and K. They contain a lot of plant polyphenols, which have anti-inflammatory and antioxidant properties.

Mangiferin is a strong antioxidant that is particularly abundant in mangoes. It may shield the body from chronic conditions like type 2 diabetes, heart disease, Alzheimer’s, Parkinson’s, and some types of cancer, according to studies.

Mangoes also contain fiber, which promotes healthy digestion and supports regular bowel motions.

Avocado

Avocados are low in natural sugars and high in good fats, unlike the majority of other fruits.

Oleic acid, a monounsaturated lipid related to enhanced heart health, makes up the majority of their composition. Additionally, they are rich in potassium, fiber, vitamins B6, K, E, and K, as well as the carotenoids lutein and zeaxanthin, which promote eye health.

In fact, participants in a credible 2020 study who ate one avocado every day for five weeks had their blood lutein levels rise and their cholesterol levels significantly fall.

Avocados have more calories per weight than the majority of other fruits. However, research has connected them to more effective weight management. Researchers have hypothesized that this is because of the way that rich fat and fiber foods make you feel full.

Lychee

The Chinese cherry-like fruit known as lychee is loaded with nutrients.

In instance, it has a lot of polyphenols with anti-inflammatory and antioxidant qualities, as well as potassium, fiber, and vitamin C. These consist of:

• Acetic acid
• Acid chlorogenic
• Catechins
• Espresso acid

There are roughly seven little individual fruits in one dish of lychee.

Pineapple

One of the most well-known tropical fruits is the pineapple.

88% of the DV for vitamin C and 73% of the DV for manganese are each present in one cup (165 grams) of pineapple.

As an antioxidant, manganese aids in the regulation of blood sugar and metabolism.

A number of polyphenolic substances with antioxidant and anti-inflammatory activities can also be found in pineapple.

In addition, bromelain, an enzyme widely used to tenderize meats, is a component of pineapple. Although there is no research on this, anecdotal sources suggest that this enzyme may aid in digestion.

Strawberries

Many people enjoy the fruit strawberry. They are scrumptious, practical, and very nourishing. Strawberries are particularly a strong source of manganese, folate, and vitamin C.

They are rich in plant polyphenols such flavonoids, phenolic acids, lignans, and tannins that serve as antioxidants.

They are particularly rich in proanthocyanidins, ellagitannins, and anthocyanins, all of which have been shown in trials to lower the risk of chronic disease.

They also have a low glycemic index, which means they won’t have a big impact on your blood sugar levels.

Durian

Durian is highly healthy even though it has a reputation for having a strong smell.

243 grams of one cup provides:

• Fiber: 9 grams
• 23% of the DV for potassium
• 34% of the DV for manganese
• 53% of the DV for vitamin C
• 45% of the DV for vitamin B6
• Vitamin B1 thiamine: 76% of the DV

It also has significant amounts of copper, folate, magnesium, and other B vitamins.

Additionally, it contains a variety of plant polyphenols, such as:

• Such as anthocyanins, flavonoids
• Cinnamic acid and other phenolic acids
• Tannins
• Other advantageous plant substances, such carotenoids

Additionally, it has a lot of potassium and fiber, both of which are excellent for the heart. The probiotic benefits of durian pulp may support a diverse and healthy gut.

Cherries

Cherries are a fantastic source of potassium and fiber, both of which are vital for gut and heart health.

Additionally, they contain significant levels of antioxidant plant substances including hydroxycinnamates and anthocyanins, which help shield the body from oxidative stress.

They are also a good source of serotonin, tryptophan, and melatonin, all of which promote restful sleep and a positive mood.

Olives

Olives are a fantastic complement to your diet, despite the fact that you might not immediately think of them as fruit.

They are a great source of copper, oleic acid, and vitamin E, all monounsaturated fatty acids.

They contain a lot of plant polyphenols, including quercetin, hydroxytyrosol, and oleuropein, which have antioxidant and anti-inflammatory activities.

The Mediterranean diet, which may reduce the risk of heart disease, type 2 diabetes, cognitive decline, overweight, and obesity, contains a significant amount of whole olives and olive oil.

Watermelon

A beloved summer fruit that is very nourishing is watermelon. It is a rich source of antioxidants like beta carotene, lycopene, and vitamins A and C. Magnesium and potassium are also abundant in it.

In instance, lycopene, a carotenoid that gives watermelon its pink-red color, is one of the best nutrients found in watermelon.

Lycopene-rich diets are associated with reduced oxidative stress and inflammation. The vitamin may help lower type 2 diabetes, cancer, and heart disease risks.

Interestingly, beta carotene and lycopene may also help your skin recover more quickly, lessen your risk of sunburn, and offer some little skin protection from ultraviolet (UV) radiation.

However, to effectively protect your skin, you still need to wear sunscreen.

A unique fruit with a high water content is watermelon. 13.4 ounces (395 mL) of water are contained in a single wedge (434 grams). It can help hydrate and replace electrolytes after a workout or on a hot summer day because it’s high in both water and potassium.

Kiwi

Kiwi, also referred to as the Chinese gooseberry, is very beneficial to your health.

It is an excellent source of fiber, potassium, folate, and vitamin E and is high in vitamin C. The carotenoids lutein, zeaxanthin, and beta carotene, which promote eye health and become more prevalent as fruits ripen, are also abundant in it.

Additionally, it has been utilized for hundreds of years in traditional Chinese medicine to assist digestion and intestinal health.

Its soluble and insoluble fiber, polyphenols, and digestive enzymes like actinidin are responsible for these advantages.

According to a tiny study, eating two kiwis each day for three days increased bowel movements and softened the stools, which may help alleviate mild constipation.

Peaches

Another summertime favorite is peaches. They contain fiber, potassium, and vitamins A, C, and E in good amounts. They also include beta-carotene, lutein, and zeaxanthin carotenoids.

Both the flesh and the skin are nutritious, but the skin has a higher concentration of antioxidants that can assist your body fight free radicals. To get the most health benefits from eating peach skin, do so.

Fortunately, peaches appear to have identical nutritional value whether you eat them fresh or canned. If you use canned peaches, just make sure they are packed in water and not sweet syrup.

Guava

A great source of vitamin C is guava. In actuality, one fruit’s (55 grams) 140% DV for this nutrient is provided.

Additionally, when compared to other lycopene-rich foods like tomatoes, watermelon, and grapefruit, guava has some of the greatest concentrations.

Additionally, it contains significant amounts of other antioxidants like beta-carotene and other flavonoids.

Guava is so rich in nutrients and antioxidants that frequently eating it may help to keep your eyes, heart, kidneys, and skin healthy.

Additionally, it might help maintain a healthy immune system and safeguard against chronic diseases.

Grapes

Grapes are simple, nutritious foods that are especially rich in potassium and vitamin K, two nutrients that support heart health.

They are a great source of healthy plant chemicals, which have been linked to a variety of health advantages, including a reduced risk of heart disease and several cancers. These substances consist of:

• Resveratrol
• Anthocyanins
• Espresso acid
• Quercetin
• Kaempferol

All grape types offer advantages, but red and purple grapes contain the most antioxidants. They generate anthocyanins, a type of purple-red pigment that has been associated with enhanced heart and brain health.

Pomegranates

Pomegranates are well known for having a lot of antioxidants.

They include a long number of advantageous plant substances like flavonoids, tannins, and lignans. These battle free radicals and lower your chance of developing chronic diseases because to their potent antioxidant and anti-inflammatory capabilities.

After consuming 8.5 ounces (250 mL) of pomegranate juice per day for 12 weeks as opposed to a placebo, individuals in one high-quality trial showed considerably reduced levels of inflammation.

Grapefruit

One of the healthiest citrus fruits is grapefruit. It is loaded with potassium, fiber, vitamin C, and beta-carotene, which your body uses to make vitamin A.

In a 12,789-person observational study, eating grapefruit was associated with greater HDL (good) cholesterol levels as well as decreased body weight, waist circumference, body mass index (BMI), triglycerides, and inflammatory markers.

Grapefruit consumption on a regular basis may also help with weight loss and heart health.

Even though grapefruit is very nutritious, some of its ingredients can reduce or change how well some drugs work. If you take: Speak with your healthcare provider about whether you can consume grapefruit.

• Statins
• Blockers of calcium channels
• Corticosteroids
• Immunosuppressants
• Medicine to treat anxiety

You might have to stay away from grapefruit in certain situations.

The conclusion

Numerous tasty and healthy fruits can promote good health.

There are many other fruits you can choose from, even though this list only includes 20 of the healthiest fruits.

Make sure to consume a range of vibrant fruits every day to get the most advantages.