Top 12 healthful fruits?

Fruits are excellent source of essential vitamins / minerals, and they are high in fiber.

Eating a diet high in fruits and vegetables can reduce a person’s risk of developing heart disease, cancer, inflammation, and diabetes.

A 2014 study Trusted Source ranked “powerhouse” fruit and vegetables by high nutrient density and low calories.

1. Lemons

Lemons contain vitamin C and other antioxidants that benefit health.

These compounds mop up free radicals in the body that can damage the body’s cells and lead to diseases, such as cancers.

Citrus fruits, including lemons, contains phytochemicals that benefit health. These include:

• vitamin C
• folic acid
• potassium
• pectin

The juice from one 48 g lemon contains Trusted Source the following nutrients in grams (g) or milligrams (mg):

• 11 calories
• 3.31 g carbohydrate
• 49 mg potassium
• 18.6 mg vitamin C
• 3 mg calcium
• 0.1 g of fiber

Lemons also contain thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin A.

How to eat lemons

Use the juice of a lemon to flavor drinking water or squeeze over a salad or fish.

2. Strawberries

Strawberries are a juicy, red fruit with a high water content.

In one studyTrusted Source, women who ate 3 or more servings per week of strawberries and blueberries — which are both known for their high anthocyanin content — had a lower risk of having a heart attack than those with lower intake.

A serving of 3 large strawberries providesTrusted Source the following nutrients:

• 17 calories
• 4.15 g carbohydrate
• 1.1 g of fiber
• 9 mg of calcium
• 7 mg of magnesium
• 83 mg of potassium
• 31.8 mg of vitamin C

Strawberries also contain thiamin, riboflavin, niacin, folate, and vitamins B-6, A and K.

How to eat strawberries

Strawberries are a versatile fruit.

For more science-backed resources on nutrition, visit our dedicated hub.

3. Oranges

Oranges are a sweet, round citrus fruit packed with vitamins and minerals.

Oranges are among the richest sources of vitamin C, with one medium fruit providing 117% Trusted Source of a person’s daily value of vitamin C.

A 141 g orange also contains Trusted Source the following nutrients:

• 65 calories
• 16.27 g carbohydrate
• 3.4 g of fiber
• 61 mg of calcium
• 14 mg of magnesium
• 238 mg of potassium
• 63.5 mg of vitamin C

Vitamin C acts as a powerful antioxidant in the body. 

Oranges also provide the following healthful vitamins:

vitamin A, a compound that is important for healthy skin and eyesight

B-vitamins, including thiamin and folate, which help keep the nervous and reproductive systems healthy and help create red blood cells.

How to eat oranges

People can eat oranges on their own as a refreshing snack or by drinking a glass of pure orange juice.

4. Limes

Limes are a sour citrus fruit that provide a range of health benefits.

The juice of one lime provides the following nutrients Trusted Source:

• 11 calories
• 3.7 g carbohydrate
• 6 g calcium
• 4 mg magnesium
• 51 mg potassium
• 13.2 mg vitamin C

Read more about the benefits of limes and lime water here.

How to eat limes

Limes work well in savory foods and add to hot or cold water for a refreshing drink.

5. Grapefruit

Grapefruits contain flavonoids, which can help protect against some cancers, inflammation, and obesity.

Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white.

Half a grapefruit contains Trusted Source the following nutrients:

• 52 calories
• 13.11 g carbohydrate
• 2.0 g fiber
• 27 g calcium
• 11 g magnesium
• 166 g potassium
• 38.4 g vitamin C

The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity.

A review study suggests the compounds called furanocoumarins found in grapefruits can help protect against oxidative stress and tumors and may support healthy bones.

Some research from this review suggests that grapefruit furanocoumarins may have anticancer properties, which may be especially effective against breast cancer, skin cancer, and leukemia. Researchers still need to carry out more studies on animals and humans to confirm these properties.

People may wish to see a doctor before adding grapefruit to their diet, as it can interact with certain medications.

How to eat grapefruit

Try adding grapefruit slices to a fruit salad, or squeeze the juice into water to make a drink. Otherwise, people can buy pure grapefruit juice from the supermarket.

6. Berries

Like other berries, black berries contain health-promoting anthocyanins.

Black berries have a lot of grains, so they have a high fiber content. This means they can help improve bowel health and heart health.

Part of a cup of black berries contains a Reliable Source of the following ingredients:

• 31 kcal
• 6.92 g carbohydrates
• 3.8 g fiber
• 21 mg of calcium
• 14 mg magnesium
• 117 mg potassium
• 15.1 mg vitamin C

How to eat berries

People can eat fresh berries, add them to yoghurt for breakfast or dessert, or add frozen berries to smoothies.

7. Apples

Apples make a quick and easy addition to food. Eat it with skin for the greatest health benefits.

Apples are high in fiber, which means that eating them can improve heart health and promote weight loss. The pectin in apples helps maintain good intestinal health.

One medium apple contains a Reliable Source of the following nutrients:

• 95 kcal
• 25.13 g of carbohydrates
• 4.4 g of fiber
• 195 mg of potassium
• 11 mg calcium
• 8.4 mg vitamin C

Studies have shown that there is a link between eating apples regularly and lower risk of cardiovascular disease, certain cancers, and diabetes.

Apples also have high levels of quercetin, a flavonoid that may have anti-cancer properties.

One study found that 30 percent of all people who ate whole apples were more likely to be overweight than those who did not. This can reduce the risk of diabetes and heart disease.

How to eat apples

Raw apples make a delicious snack and mixing them with almond butter helps balance protein and fat. People can also add raw or stewed apples to yogurt, or use apples in cooking.

8. Pomegranate

Many people consider pomegranates to be ‘high-quality foods.’ They contain a lot of anti-bacterial properties and polyphenols, which help fight oxidative stress that can cause infections in the body.

Eat pomegranate seeds to get the benefits of fiber.

One green pomegranate contains a Reliable Source:

• 234 kcal
• 52.73 g of carbohydrates
• 11.3 g of fiber
• 666 mg of potassium
• 28 mg calcium
• 28.8 mg vitamin C

One pomegranate also contains 46.2 micrograms (mcg) of a daily dose of 80 mcg of vitamin K. This vitamin is essential for strong bones and healthy blood cells.

A review of the health benefits of pomegranates suggests that they have anti-inflammatory effects and may help protect against brain-related diseases, such as Alzheimer's disease and Parkinson's disease. This may be because pomegranates contain mainly high levels of polyphenols.

The studies discussed in this review also show that pomegranates can inhibit the growth of prostate cancer cells.

How to eat pomegranate

Pomegranates can make a great addition to salads, or couscous dishes. Pomegranates are delicious, so people can add them to yoghurt and fruit salads.

9. Pineapple

Pineapple is a rare fruit that can help reduce inflammation and promote healthy tissue growth.

Pineapple contains an active ingredient called bromelain, which many people consider a dietary supplement because of its potential health benefits.

The National Institutes of Integrated Healthcare Institute states that a Reliable Source of bromelain can help reduce nasal congestion or sinusitis. However, scientists need to do more research into its benefits of osteoarthritis and its anti-cancer properties.

Pineapple contains manganese, which the body uses to build bones and tissues. The middle slice of pineapple contains the following Reliable Source:

• 42 kcal
• 11.02 g carbohydrates
• 1.2 g fiber
• 92 mg potassium
• 40.2 mg vitamin C
• 11 mg calcium

Learn more about the benefits of pineapple, pineapple juice, and the potential benefits of bromelain.

How to eat pineapple

People can enjoy fresh pineapple on their own or in fruit salads. They can also use pineapple to make tropical salsa or add it as a topping on fish tacos. Try adding frozen pineapple to smoothies.

10. Bananas

Bananas are rich in potassium, which helps the body regulate heart rate and blood pressure.

Bananas are known for their high potassium content. Medium banana contains Reliable Source 422 mg of adequate nutrition for adultsReliable Source 4,500 mg of potassium. Potassium helps the body regulate heart rate and blood pressure.

Bananas are also a good source of energy, with one banana containing 105 calories and 26.95 g of carbohydrates.

3.1 g of fiber in a normal banana can also help with normal bowel movements and stomach problems, such as ulcers and constipation.

The medium banana also contains the following nutrients:

• 1.29 g protein
• 6 mg of calcium
• 32 mg magnesium
• 10.3 mg vitamin C

How to eat bananas

A banana is an excellent fruit to use to thicken a smoothie. People can also use them in baking as a natural sweetener or to make banana bread or pancakes.

11. Avocado

Many people refer to avocados as a superfood because of their healthful qualities.

Avocados are rich in oleic acid, a monounsaturated fat which helps lower cholesterol levels. The American Heart Association say thatTrusted Source maintaining healthy cholesterol levels with healthful fats could reduce the risk of heart disease and stroke.

Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant which is important for healthy eyes and skin.

Half an avocado contains Trusted Source the following nutrients:

• 161 calories
• 2.01 g protein
• 8.57 g carbohydrate
• 6.7 g fiber
• 12 mg calcium
• 29 mg magnesium
• 487 mg potassium
• 10.1 mg vitamin C

Avocados also contain folate, vitamin A, and beta-carotene.

How to eat avocado

People can add avocado to salads, or mix with lime, garlic, and tomatoes to make guacamole. Add avocado to smoothies or hummus, or use avocado instead of other fats in baking.

12. Blueberries

Blueberries are another superfood that can provide many health benefits.

Like strawberries, blueberries contain anthocyanin, which is a powerful antioxidant. Because of this, they might protect against heart disease, stroke, cancers, and other diseases.

Blueberries also contain pterostilbene, a compound that may help prevent plaque from collecting in the arteries.

Half a cup of blueberries providesTrusted Source the following nutrients:

• 42 calories
• 10.72 g carbohydrate
• 1.8 g fiber
• 4 mg calcium
• 57 mg potassium
• 7.2 mg vitamin C

How to eat blueberries

Fresh or frozen blueberries are a great addition to breakfast cereals, desserts, yogurt, or smoothies.

Summary

Fruits come in all shapes and sizes, and different fruits have different health benefits. For the best results, add a variety of fruits to the diet.

By eating fruit, a person is providing their body with key vitamins, antioxidants, and dietary fiber. This can have significant benefits for heart health, digestion, weight management, and skin health.

People can enjoy a wide variety of fruits to improve their health and lower the risk of inflammation, heart disease, cancer, obesity, and diabetes.