20 healthy fruits that are super nutritious.
"An apple a day keeps the doctor away," or so they say.
Health professionals know that fruit is a highly nutritious, delicious and convenient addition to any diet. With over 2,000 varieties of fruit available, you may be wondering which ones you should pick.
Each type of fruit brings its own unique set of nutrients and benefits to the table. The key is to eat different colored fruits, as each color provides a different set of healthy nutrients.
Here are 20 of the healthiest fruits you can enjoy regularly.
1. Apples
One of the most popular fruits, apples are packed with nutrients.
They are rich in soluble and insoluble fiber such as pectin, hemicellulose and cellulose. They help you manage your blood sugar, promote good digestion, and support gut and heart health (2, 3, 4).
In addition, they are a good source of vitamin C and plant polyphenols, which are disease-fighting compounds found in plants. In fact, regular consumption of apples may reduce the risk of heart disease, stroke, cancer, overweight, obesity and neurological disorders (3, 5, 6, 7).
Note that most of the polyphenols in apples are found just under the skin, so make sure you eat them to get the most benefits.
How to peel: Apples
2. Blueberries
Blueberries are well known for their antioxidant and anti-inflammatory properties.
In particular, they have a high content of anthocyanins, a vegetable dye and flavonoids, which give blueberries their characteristic blue-violet color. This compound helps fight cell-damaging free radicals that can lead to disease (8).
Numerous studies have shown health benefits of a diet high in anthocyanins, such as a lower risk of type 2 diabetes, heart disease, overweight, obesity, high blood pressure, certain types of cancer, and cognitive decline (8, 9).
For example, a study involving more than 200,000 participants observed a 5% reduction in the risk of type 2 diabetes for every 17 grams of anthocyanin-rich berries they consumed per day (14).
Other berries high in anthocyanins include blackberries, blueberries, elderberries, cherries, and choke berries (8).
3. Bananas
The benefits of bananas go beyond their potassium content. In addition to providing 7% of the Daily Value (DV) of potassium, bananas contain (15 Trusted Sources):
Vitamin B6: 27% DV
Vitamin C: 12% DV
Magnesium: 8% DV
In addition, they offer a wide range of plant compounds called polyphenols and phytosterols, both of which support your overall health. In addition, they are high in prebiotics, a type of fiber that promotes the growth of beneficial bacteria in the gut (16, 17, 18, 19).
Note that green, unripe bananas are higher in resistant starch than ripe bananas and are a good source of pectin fiber. Both have been linked to a number of health benefits, including better blood sugar control and better digestive health (20, 21).
Meanwhile, ripe bananas are an excellent source of easily digestible carbs, so they're great to fuel up before a workout (22, 23).
4. Oranges
Oranges are known for their high vitamin C content, providing 91% of the DV in one fruit. They're also high in potassium, folate, thiamine (vitamin B1), fiber, and plant polyphenols (24Trusted Source).
Studies have found that eating whole oranges can reduce inflammation, blood pressure, cholesterol, and blood sugar levels after a meal (24Trusted Source,25Trusted Source).
Although 100% orange juice provides a high volume of nutrients and antioxidants, it usually lacks fiber. The pulped varieties contain some fiber, so opt for those over pulpless juices.
That said, try to eat whole oranges more often and keep juice servings to 1 cup (235 ml) or less per serving.
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5. Dragon fruit
Dragon fruit, also known as pitaya or pitahaya, is rich in many nutrients, including fiber, iron, magnesium, and vitamins C and E. It is also an excellent source of carotenoids such as lycopene and beta-carotene (26Trusted Source).
Dragon fruit has been considered a health-promoting fruit by people in Southeast Asian cultures for hundreds of years. In recent decades, it has gained popularity in Western countries (26).
6. Mango
Kirsty Begg/Stocksy United
Known as the “king of fruits,” mangoes are an excellent source of potassium, folic acid, fiber, and vitamins A, C, B6, E, and K. They are also rich in numerous plant polyphenols that have antioxidant and anti-inflammatory effects. Properties (27Trusted Source).
Mangoes in particular are high in mangiferin, a powerful antioxidant. Studies have shown that it can protect the body against chronic diseases such as type 2 diabetes, heart disease, Alzheimer's disease, Parkinson's disease, and some forms of cancer (28, 29, 30).
What's more, mangoes contain fiber, which helps promote regular bowel movements and aids in healthy digestion (31).
7. Avocado
Unlike most other fruits, avocados are high in healthy fats and low in natural sugars.
They are mostly made of oleic acid, a monounsaturated fat associated with better heart health. They also contain high amounts of potassium, fiber, vitamin B6, folic acid, vitamins E and K, and two carotenoids known as lutein and zeaxanthin, which promote eye health (32, 33, 34).
In fact, a high-quality study from 2020 found a significant decrease in cholesterol levels and an increase in blood lutein levels in participants who consumed avocados daily for 5 weeks (35).
Compared to weight, avocados are higher in calories than most other fruits. However, studies link them to better weight management. Researchers have suggested that this is because their high fat and fiber content promotes fullness (33, 36, 37).
8. Lychees
Lychee, which is also known as lychee and Chinese cherry, is packed with nutrients.
In particular, it is a rich source of vitamin C, potassium, fiber and many polyphenols with anti-inflammatory and antioxidant properties. These include (38 Trusted Sources, 39 Trusted Source):
gallic acid
chlorogenic acid
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