FRUITS
30 Healthiest Fruits to Eat, According to Nutritionists
These delicious options are packed with health benefits.
If there's one thing we could all benefit from a little more of, it's fresh produce! That's because fruits and vegetables are filled with an array of vitamins, minerals and antioxidants that help keep our body running from head-to-toe. "Including more fruit in your everyday meals and snacks is one of my top tips for making more nutritious food choices that will ultimately contribute to good overall health, weight maintenance, and healthy weight loss if you're seeking it," says Jaclyn London, R.D., nutrition consultant, host of the podcast The Business of Wellness, and author of Dressing on the Side (& Other Diet Myths Debunked).
Research shows shows that eating a minimum of four to five servings per day can help boost mood, and may also reduce your risk for heart disease, obesity and type 2 diabetes. Fruit can also lower your overall mortality risk, according to a recent meta-analysis. Fruit also supports good digestion (thanks to the fiber), strong immunity, proper hydration (fruit has a high water content plus fluid-regulating electrolytes) and energy. Yet according to the Centers for Disease Control and Prevention (CDC), only 10% of Americans eat enough fruit — about 1½ to 2 cups daily.
One easy way to change that and hike your fruit (and veggie!) count is to literally eat the rainbow each day. "You can characterize fruit by pigment —green, yellow, orange, red, purple. Having a type of fruit that fits each color scheme is a fun and simple way to ensure you're eating a variety," London says. "You really can't go wrong with the type of fruit, the key is that more is better— so even if you're already a fruit lover, see what unfamiliar additions you can find!"
No matter how you slice it, fruit is delicious and nutritious! See how many of these healthy fruits are already in your repertoire, and get ideas for new ones to try!
Acerola cherries
Native to countries in the western hemisphere such as Barbados and the West Indies, "acerola cherries are one of the foods highest in vitamin C," says Sue-Ellen Anderson-Haynes, MS, RDN, founder of 360Girls&Women, LLC., and they also deliver an array of other phytochemicals. Vitamin C is an essential nutrient that functions as an antioxidant to "support immunity and help with collagen synthesis for healthy skin and joints," adds Anderson-Haynes.
Kiwiberry
This relative of the furry-fleshed kiwi is much smaller but just as nutritious. Smooth-skinned with the same sweet tartness as larger kiwis, the kiwiberry is a robust source of vitamin C and also contains lutein (a player in eye health), as well as other essential nutrients such as potassium, calcium and zinc.
Black elderberry
This is what your cold-busting elderberry syrup is made from, and the fruit itself has a sweet and tart flavor that's great on its own or as a compote or jam. "Black elderberries are very high in anthocyanins, pigment-lending plant compounds that support heart and brain health as well as the immune system," explains Anderson-Haynes.
Papaya
This tropical fruit boasts an impressive list of nutrients. Papaya is a good source of vitamins A, C and E, which play a role in immunity, skin health and heart health, as well as fiber (especially if you eat the seeds, which some people may find a bit bitter, but they're totally edible).
Apricot
You may be more familiar with the dried version of this tangy stone fruit, but if you see the fresh kind at your supermarket or farmers market, grab some! Apricots are a good source of several nutrients involved in vision health, such as lutein, vitamin E and beta-carotene, a plant compound that our body converts to vitamin A.
Watermelon
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, London says. What makes watermelon an extra great hydration helper is that it's also a source of potassium and magnesium, two minerals that function as electrolytes to help balance fluid levels and offset excess sodium in your diet. Try it in a salad with feta and mint — or grill it for a summery dessert!
Apples
An apple a day may in fact keep your cardiologist away. Evidence has shown that frequent apple consumption may reduce total cholesterol, which can help reduce your risk of heart disease. That’s thanks to the phenolic compounds — antioxidant compounds that help to promote healthy cellular function and proper blood flow — found in apple skins. And there are so many ways to eat them, from simple slices dipped in nut butter or yogurt, to stuffed with nuts and raisins and baked, or even as part of a salad or sandwich.
Mangos
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 salsa, a salad, or freeze chunks to throw into smoothies.
Kiwis
In addition to the vitamin C, potassium and antioxidants you’ll get from kiwi, the combination of folate, magnesium and B-vitamins also found in this fruit can help you chill out. And some research suggests eating kiwi as a pre-bedtime snack may lead to better sleep! Mix some into a slaw, or slice some for a cooling side dish.
Bananas
Bananas are an easy grab-and-go snack that are a source of prebiotic fiber, which is necessary for good gut health. They also contain potassium, which supports heart health. 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.
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Oranges
You already knew that oranges came packed with vitamin C, but get this: Citrus fruits have been shown to have anti-inflammatory, antioxidant and anti-cancer properties. Oranges are wonderful on their own, sliced into a salad, or used in cooking or baking.
Cherries
Feeling stressed? Grab a handful of cherries. In addition to their multitude of antioxidant benefits, these little stone fruits contain quercetin, a type of antioxidant linked to promoting feelings of calmness, London says.
Grapes
Grapes contain compounds with antioxidant properties, which may help reduce cellular damage, says London. Frozen grapes are a wonderful, hydrating summer treat, but also consider roasting grapes along with veggies on a sheet pan!
Guava
Give your immune system a boost with guava. They're rich in vitamin C, potassium and fiber, and have a fair amount of folate. With a tropical tang, guavas can be used to make a tasty jam, or turned into a syrup or glaze to use in a host of recipes.
Cantaloupe
Cantaloupe is high in potassium, vitamin C and folate. The flavonoids found in melon have anti-inflammatory, blood sugar-stabilizing, and immune-boosting properties. Plus, water-filled cantaloupe offers a hydration boost. You can make a cool salad with cantaloupe and cucumber, with granola sprinkled on top for a bit of crunch!
Strawberries
Strawberries are a great source of antioxidants — especially vitamin C. Just one cup of halved strawberries packs about 150% of your daily value. The same serving also contains about 80 calories and up to 9 grams of fiber, a combo that helps you enjoy maximum flavor and fullness for a minimal number of calories. Use their sweetness to create wonderful desserts!
Grapefruit
Like other citrus, grapefruit packs tons of vitamin C. "Research has shown that consuming grapefruit improves blood pressure and may help to lower cholesterol levels," London says. Make it easy to get those citrusy sections with a grapefruit knife and add them to salad, yogurt, granola or oatmeal.
Blackberries
Blackberries provide nature’s perfect snack: They’re deliciously sweet, satisfying and nutrient-packed. One cup can provide about half of the vitamin C you need each day. Plus, they're a good source of both vitamin K and manganese. Our favorite way to eat any type of berries? Swap them for jam in PB&J to add extra fiber, more antioxidants and less sugar.
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