Nutritionists List the Top 12 Healthiest Fruits with Verified Health Benefits

Fruit is unquestionably a tasty addition to any meal or a great snack on its own. However, if you want to maximize your nutritional intake, you might be wondering which fruits are the healthiest overall. Alternatively, perhaps you’re looking for a place to start in your general effort to eat more fruit. To find the healthiest fruits you can eat, we consulted specialists and thoroughly examined the literature.

First, we wondered if there were any rules to follow when eating fruits, and the experts concurred that the only guideline is to pack as much fruit as you can, whenever and however you can. Fruit should be consumed whenever it suits you, according to Nichole Dandrea-Russert, M.S., R.D.N., author of The Vegan Athlete’s Diet.

For adults on a 2,000-calorie diet, the current Dietary Guidelines for Americans recommend 2 cups of fruit per day, but that doesn’t mean you have to eat nothing but plain strawberries all day. “Adding fat or protein to fruit can help balance blood sugar levels and aid in satiation,” says Sue-Ellen Anderson-Haynes, M.S., R.D.N., founder of 360Girls&Women. “For instance, top pancakes with fruit and nuts, or add fruit to oatmeal or energy balls made with dates, pecans, and coconut flakes.” Choose the healthiest options to cut into right now.

1. Blueberries

Their blue color is not only aesthetically pleasing. The phytochemicals called anthocyanins are what give these berries—a veritable superfood—their eye-catching color and anti-inflammatory qualities. In addition, anthocyanins have been demonstrated to be neuroprotective, lowering brain inflammation and promoting mental health, including mood, memory, and cognition, according to Dandrea-Russert. Blueberries are a gut-healthy food choice because of their fiber content and phytochemicals, which feed the good bacteria in your intestine. Dandrea-Russert adores them when added to salads, blueberry crumble bakes, or oatmeal.

2. Apples

For a quick fiber boost, bite into this snack-sized fall fruit. But refrain from grabbing the peeler! Although apples contain this nutrient, apples with the skin on have roughly twice the amount of fiber as apples with the peel on. They are especially filling due to their high fiber content, so you can fit the sturdy fruit in your bag for an easy-to-make but filling on-the-go snack. In addition to being a nutrient that is good for your gut, apples have been linked to a lower risk of chronic illnesses like cancer, asthma, and cardiovascular disease because of their strong antioxidant activity.

3. Ackee

This fruit, which is native to Jamaica and is available in Caribbean food markets in the United States, is rich in fiber, healthy fats, and iodine. Because the unripe fruit is poisonous, make sure you only eat ripe avocado from a reliable source. Further research is necessary, but iodine may be helpful for women who are having trouble getting pregnant. According to Anderson-Haynes, “this fruit is cooked with herbs and spices and eaten more like a vegetable.” “It can be consumed with plantains and dumplings or in Jamaica’s national dish, ackee and saltfish.”

4. Watermelon

Watermelon is highly valued for its high water content, which helps to maintain hydration, and its high nutritional value includes vitamins A and C. Because these vitamins are antioxidants, they can fight off free radicals, which harm cells and lead to illness. Other antioxidants found in watermelon include cucurbitacin E, lycopene, and carotenoids. Always wash watermelon before slicing it to avoid any possible contamination on the rind. You can then consume the fruit raw, puree it and freeze it to make granita, or eat slices dusted with ground sumac and fresh lime juice.

5. Kiwi

According to Dandrea-Russert, you might want to have a kiwi snack an hour or two before bed. She cites a study in which 24 participants ate the fruit before bed for four weeks and discovered that they slept more soundly, slept longer, and fell asleep faster. Although further research is required, Dandrea-Russert suggests that the benefits of kiwi for sound sleep may be related to their fiber content, which has also been demonstrated to be beneficial, or their serotonin content, which is a precursor to melatonin.

6. Strawberries

One serving (100 grams) of these juicy red fruits provides approximately 80% of your daily required intake of vitamin C, an antioxidant essential for healthy skin and immune function. During cold and flu season, add a few extra strawberries to your oatmeal, yogurt, or afternoon snack bowl to help prevent or shorten the duration of symptoms.

Strawberries are known for their sweetness, but they also have a fair amount of fiber and shouldn’t significantly raise blood sugar levels. They also contain a lot of polyphenols, which are plant compounds that may help control blood sugar. These substances are linked to better heart health as well.

7. Avocados

Avocados are rich in beneficial monounsaturated fats, just like ackee. With about 14 grams of fiber per avocado, they are an excellent source of dietary fiber. and claim to have more than twice as much potassium as a banana. “Slowing down the rate at which food leaves the stomach, avocados are associated with maintaining a healthy blood pressure, managing your weight, and keeping you satisfied at meals,” adds Anderson-Haynes. Additionally, avocados contain one of the highest concentrations of glutathione, an antioxidant with anti-cancer effects. Smooth avocado slices taste great when added fresh to tacos, toasts, salads, and other dishes. Instead, puree the fruit to make a nutritious chocolate mousse.

8. Lemons

Consider having a glass of lemon water instead of your usual H2O: One ounce of citrus can supply approximately 13% of your daily requirement for vitamin C. It has been demonstrated that eating fruits high in vitamin C lowers your risk of heart disease. Pectin, a soluble fiber that has been connected to cardiovascular health, is found in the white pith, or inner portion of lemon peels. More research is needed, but lemon juice may also prevent kidney stones from forming. For a sour touch, add preserved lemon, fresh lemon juice, or slices of lemon to pastas, salad dressings, dips, and other dishes.

9. Cherries

According to Dandrea-Russert, “your mind should immediately think of an antioxidant powerhouse when you see deep colors in fruit, like cherries’ deep ruby red.” Choose the cherry that you prefer or can easily obtain, as both sweet and tart cherries are rich in antioxidants. Frozen is most effective when it’s not in season. Tart cherry juice can reduce pain and speed up the healing process after exercise, and studies have shown that cherries have anti-inflammatory properties. Similar to kiwis, cherries may promote sound sleep by raising melatonin levels, which enhance the quantity and quality of sleep.

10. Bananas

Bananas have a lot of nutrients, but their (natural!) sweetness doesn’t make up for their high sugar content. In addition to being an excellent source of potassium and magnesium, they also contain resistant starch, a prebiotic that has been demonstrated to enhance gut health and has properties similar to those of dietary fiber. In women with type 2 diabetes, this kind of starch has also been demonstrated to lessen inflammation and enhance insulin sensitivity.

11. Blackberries

Blackberries are a small fruit, but their fiber content is surprisingly high—just one cup has nearly 8 grams. To mention a few advantages, eating a high-fiber diet (the FDA recommends at least 28 grams daily) is linked to reduced blood sugar, regular bowel movements, lower cholesterol, and healthy gut flora. In addition, blackberries are an excellent source of manganese and vitamin K, both of which are necessary for strong bones and a healthy immune system. Savor them on toast spread with goat cheese, tossed into a salad, or blended into a smoothie.

12. Dates

From dinner to dessert, dried dates lend a sweetness akin to caramel. Their organic sugars are also a fantastic energy source. Due to their fiber content, dates have been demonstrated to support regular bowel movements, which is good for your digestive health. The sticky-sweet, dried fruits also contain antioxidants called flavonoids, carotenoids, and phenolic acid, which may help stop the onset of certain diseases. Taste date sugar in baked goods, eat pitted dates filled with nut butter as a snack, or chop them and use in pilafs, stews, and other dishes.