Top10 fruits you should eat every week, according to a nutritionist. 

Experts prove that eating these fruits every week can benefit your body in more ways than one.

Did you know that research published in 2018 in the American Society for Microbiology? Systems journal shows that eating up to 30 different types of plants per week can positively benefit your gut microbiome? A healthy gut can improve heart health, boost immunity and even benefit mental health. Eating more fruit is an easy way to increase the number of plants you eat per week to keep your gut bacteria happy—and these 10 fruits pack a wealth of health benefits with every bite.

From increasing your fiber count to fortifying your body with important vitamins and antioxidants, here are the recommended fruits to eat each week, backed by experts and research.

1) Blueberries

"Blueberries are a nutritional powerhouse," says Lon Ben-Asher, MS, RD, LD/N, a nutritionist at the Pritikin Longevity Center. "They contain anthocyanins, which are phytochemical flavonoids that give them their blue/purple color and act as antioxidants that kill free radicals."

In addition to antioxidants that reduce inflammation in the body, blueberries are also rich in numerous vitamins and minerals, including vitamin C, vitamin K, and manganese. Blueberries are also a rich source of soluble fiber, which is "important in reducing cardiovascular disease and helping to moderate glucose spikes in people with compromised blood sugar," says Ben-Asher.

2) Apples

"Apples have many anti-inflammatory and antioxidant properties that have been shown to reduce the risk of many chronic diseases such as cardiovascular disease, diabetes and cancer through polyphenolic compounds," says Ben-Asher. "[They're] also rich in soluble and insoluble fiber, which helps support gastrointestinal health."

Although these fibers are different (soluble fiber absorbs water and forms a gel that moves food quickly through the digestive tract, while insoluble fiber helps bulk up stool and makes it easier to go to the bathroom), apples contain both, so you feel full. And saturated.

3) Oranges

While oranges are popularly known for being higher in vitamin C, they also provide a unique set of nutrients, including potassium, iron, calcium, vitamin E, and a number of B vitamins. Vitamin C helps in the production of collagen, which delays skin aging and maintains a youthful appearance. Orange pulp is also high in polyphenols, which help protect your cells from damage, according to a 2019 study published in Plus one.

4) Prunes

Dried fruit, especially prunes, can also be a beneficial source of nutrients in your diet. Prunes are known for their high fiber content to help with digestion, help bulk stools and make going to the toilet easier. Prunes are also high in vitamin K, which helps develop certain proteins needed for blood clotting and bone building; Studies show that eating plums helps prevent or delay bone loss.

5) Raspberries

Of all fruits, raspberries are known for having one of the highest amounts of fiber, containing 8 grams per cup, which is 32% of your daily value. Getting enough fiber in your diet is important for weight management, reducing the risk of heart disease and diabetes, maintaining a healthy gut microbiome, and maintaining stable blood sugar levels. Raspberries are also known for being a rich source of magnesium, which helps regulate numerous body functions such as protein synthesis, muscle and nerve function, blood sugar control and blood pressure, according to the National Institutes of Health.

6) Blackberries

Blackberries are just as high in fiber as raspberries, with nearly 8 grams per cup, according to the USDA. However, blackberries are known for being a richer source of antioxidants, manganese, copper, vitamin A, vitamin E, and vitamin K. Like blueberries, blackberries also contain anthocyanins.

7) Bananas

"Bananas are high in fiber, which helps keep food in your stomach longer, reduces hunger, and keeps you full, helping you manage your weight better and reduce your risk of obesity," Ben-Asher said. "[They're] also very high in potassium, which is an electrolyte required by the body and has been shown to be a major factor in controlling blood pressure and reducing stroke risk when [coupled with] reduced sodium intake."

8) Tomatoes

While tomatoes are usually associated with vegetables because we usually eat them in savory preparations, they are considered a fruit – and should definitely be included in your healthy eating plan. Along with being high in vitamin A, tomatoes are known to be a strong source of lycopene – another powerful antioxidant that can help scavenge free radicals and reduce the risk of chronic disease.

9) Watermelon

Along with the high amount of lycopene, watermelon is considered one of the most hydrating fruits - 92% of the watermelon pulp is water. While that alone is a great reason to enjoy this fruit (especially during the hot summer months), eating watermelon can also help ease sore muscles after exercise, thanks to its potassium content. In addition, watermelon is one of the best fruits to support healthy blood pressure.

10) Avocado

“Avocados are rich in fat-soluble vitamins such as vitamin E and K, which help support healthy skin, hair, nails and the permeability of cell membranes, as well as water-soluble vitamins such as vitamin C, and many B vitamins that help support the immune system and eye health,” says Ben-Asher. "They are also great sources of healthy polyunsaturated omega-3 fats and monounsaturated fats, which are used as a replacement for saturated fat and have been shown to reduce cardiovascular disease and improve blood sugar control."

A 2022 study published in the Journal of the American Heart Association also found that eating avocados may be beneficial for lowering LDL ("bad") cholesterol, helping to keep arteries clear, and positively benefiting heart health.