It seems like every week a new ‘super food’ is discovered that can cure illness and make you live longer. In fact, the problem now isn’t finding these health boosting wonder foods, but choosing the best ones since there are so many to choose from.
So here are the top 10 healthiest fruits in the world for you to enjoy regularly:
Oranges are known for their high vitamin C content, providing 91% of the DV in a single fruit. They’re also high in potassium, folate, thiamine (vitamin B1), fiber, and plant polyphenols .
Studies have found that consuming whole oranges may lower levels of inflammation, blood pressure, cholesterol, and post-meal blood sugar .
Though 100% orange juice provides a high volume of nutrients and antioxidants, it usually lacks dietary fiber. Varieties that include the pulp do include some fiber, so opt for these over juices without pulp.
That said, try to eat whole oranges more often, and keep juice portions to 1 cup (235 mL) or less per serving.
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 high amounts of potassium, fiber, vitamin B6, folate, vitamins E and K, and two carotenoids known as lutein and zeaxanthin, which support eye health.
In fact, a high quality 2020 study found a significant decrease in cholesterol levels and an increase in blood lutein levels among participants who consumed an avocado per day for 5 weeks .
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 .
Watermelon is 92% water, making it a great choice for hydration. Your food provides about 20% of your fluid intake, and eating water-packed snacks like watermelon can help you avoid subtle, headache-spurring dehydration. Because fruit is high in water, potassium and magnesium, it helps to offset excess sodium in your diet, too. Try it in a salad with feta and mint — or grill it for a summery dessert!
Pomegranate’s impressive nutrient profile makes it one of the most nutritious fruits to enjoy.
Pomegranate contains vitamin C, vitamin K, folate, potassium, and powerful polyphenols (compounds rich in antioxidants).
Research has suggested that the antioxidant compounds in pomegranate may have cardiovascular health benefits, including decreasing both blood pressure and cholesterol levels.
Like other berries, blackberries are rich in impressive antioxidants. Blackberries are also high in fiber.
Studies show that diets high in fiber may help improve your gut health, all while enhancing the health of your heart.
One of the most popular fruits, apples, are chock-full of nutrition.
They’re rich in both soluble and insoluble fibre, 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 them to reap the greatest benefits.
Munch on mango for a summery, delicious tropical treat filled with vitamin C, potassium- and beta-carotene. We love making a big batch of mango-filled skewers and loading up the fridge or freezer, so they’re always on hand when you need a nosh. Plus, the prep gets your little ones involved in the kitchen, and that kabob adds an extra layer of fun! Diced mango is wonderful in a salad, or freeze chunks to throw into smoothies.
Blueberries are considered a superfood for a reason. They are an excellent source of several vitamins, beneficial plant compounds, and powerful antioxidants.
Recent research suggests that due to their antioxidant properties, eating blueberries may reduce the risk of several chronic diseases, including cardiovascular disease, type 2 diabetes, and dementia.
Moreover, the American Institute for Cancer Research notes that there is strong research showing that blueberry consumption may also reduce the risk of cancer.
Strawberries are a favorite fruit for many. They’re delicious, convenient, and highly nutritious. In particular, strawberries are a good source of vitamin C, folate, and manganese .
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 .
Rich in soluble fiber, bananas are an easy grab-and-go snack that can help lower cholesterol. For an extra heart-healthy boost, slice bananas on top of morning oats with a tablespoon of chia seeds and walnuts. It’s a hearty, energy-packed breakfast loaded with fiber, vitamin B6, potassium, magnesium, vitamin C and manganese.
- Vitamin B6: 27% of the DV
- Vitamin C: 12% of the DV
- Magnesium: 8% of the DV
The Bottom Line
Eating whole fruit promotes good health and can lower the risk of many serious diseases.
Unless you are following a ketogenic diet or have some sort of intolerance, there really is no reason to limit the amount of fruit you eat.
While most studies suggest that the optimal amount is two to five servings of fruit per day, there seems to be no harm in eating more.