Fruits That Are Good For Health

Fruits are one of the best things you can eat. They’re high in vitamins, minerals, and antioxidants, and they’re also incredibly low in calories.

But not all fruits are created equal. There’s a big difference between an apple and an orange, for example—and knowing which ones are better for you can help you make healthier choices when it comes to snacking.

Right here on Foodkeg, you are privy to a litany of relevant information on benefits of eating fruits everyday, healthiest fruits for weight loss, unhealthy fruits, and so much more. Take out time to visit our catalog for more information on similar topics.

Fruits That Are Good For Health

1. Apples

One of the most popular fruits, apples are chock-full of nutrition.

They’re rich in both soluble and insoluble fiber, such as pectin, hemicellulose, and cellulose. These help you manage your blood sugar levels, promote good digestion, and support gut and heart health .

In addition, they’re a good source of vitamin C and plant polyphenols, which are disease-fighting compounds found in plants. In fact, consuming apples regularly may lower your risk of heart disease, stroke, cancer, overweight, obesity, and neurological disorders.

Note that most of the polyphenols in apples are located just below the skin, so be sure to eat it to reap the greatest benefits.

2. Blueberries

Blueberries are well known for their antioxidant and anti-inflammatory properties.

In particular, they’re high in anthocyanin, a plant pigment and flavonoid that gives blueberries their characteristic blue-purple color. This compound helps fight cell-damaging free radicals that can lead to disease.

Numerous studies have pointed to the 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.

For example, a study including over 200,000 participants observed a 5% decrease in the risk of type 2 diabetes for every 17 grams of anthocyanin-rich berries they consumed per day.

Other berries high in anthocyanins include blackberries, bilberry, elderberry, cherries, and chokeberries.

3. Bananas

The benefits of bananas go beyond their potassium content. Along with providing 7% of the Daily Value (DV) for potassium, bananas contain:

In addition, they offer a wide variety of plant compounds called polyphenols and phytosterols, both of which support your overall health. Furthermore, they’re high in prebiotics, a type of fiber that promotes the growth of beneficial bacteria in the gut.

Note that green, unripe bananas are higher in resistant starch than ripe ones, and they’re a good source of the dietary fiber pectin. Both of these have been linked to a number of health benefits, including improved blood sugar control and better digestive health.

Meanwhile, ripe bananas are an excellent source of easily digested carbs, making them great to fuel up on before a workout.

4. Oranges

Oranges are known for their high vitamin C content, providing 91% of the DV in a single fruit. They’re also high in potassium, folate, thiamine (vitamin B1), fiber, and plant polyphenols.

Studies have found that consuming whole oranges may lower levels of inflammation, blood pressure, cholesterol, and post-meal blood sugar.

Though 100% orange juice provides a high volume of nutrients and antioxidants, it usually lacks dietary fiber. Varieties that include the pulp do include some fiber, so opt for these over juices without pulp.

That said, try to eat whole oranges more often, and keep juice portions to 1 cup (235 mL) or less per serving.

5. Dragon fruit

Also known as pitaya or pitahaya, dragon fruit is rich in many nutrients, including fiber, iron, magnesium, and vitamins C and E. It’s also an excellent source of carotenoids, such as lycopene and beta carotene.

People in Southeast Asian cultures have regarded dragon fruit highly for hundreds of years as a health-promoting fruit. Over recent decades, it has gained popularity in Western countries.

6. Mango

Known as the “king of fruits,” mangoes are an excellent source of potassium, folate, fiber, and vitamins A, C, B6, E, and K. They’re also rich in numerous plant polyphenols that have antioxidant and anti-inflammatory properties.

In particular, mangoes are high in mangiferin, a potent antioxidant. Studies have shown it may protect the body from chronic diseases, such as type 2 diabetes, heart disease, Alzheimer’s, Parkinson’s, and certain forms of cancer.

What’s more, mangoes contain fiber, which helps support regular bowel movements and aids digestive health.

7. Avocado

Unlike most other fruits, avocados are high in healthy fats and low in natural sugars.

They’re mostly made of oleic acid, a monounsaturated fat linked to better heart health. They also contain high amounts of potassium, fiber, vitamin B6, folate, vitamins E and K, and two carotenoids known as lutein and zeaxanthin, which support eye health.

In fact, a high quality 2020 study found a significant decrease in cholesterol levels and an increase in blood lutein levels among participants who consumed an avocado per day for 5 weeks.

When compared by weight, avocados are higher in calories than most other fruits. However, studies have linked them to better weight management. Researchers have proposed that this is because their high fat and fiber contents promote fullness.

8. Lychee

Lychee, which is also known as litchi and Chinese cherry, is packed with nutrition.

In particular, it’s a rich source of vitamin C, potassium, fiber, and many polyphenols with anti-inflammatory and antioxidant properties. These include:

One serving of lychee is around seven small individual fruits.

9. Pineapple

Pineapple is one of the most popular tropical fruits.

One cup (165 grams) of pineapple provides 88% of the DV for vitamin C and 73% of the DV for manganese.

Manganese supports metabolism and blood sugar regulation and acts as an antioxidant.

Pineapple also contains a number of polyphenolic compounds that have antioxidant and anti-inflammatory properties.

Additionally, pineapple contains an enzyme known as bromelain, which people commonly use to tenderize meats. Anecdotal sources also claim this enzyme may support digestion, though there’s limited research on this.

10. Strawberries

Strawberries are a favorite fruit for many. They’re delicious, convenient, and highly nutritious. In particular, strawberries are a good source of vitamin C, folate, and manganese.

They’re full of plant polyphenols that act as antioxidants, such as flavonoids, phenolic acids, lignans, and tannins.

In particular, they’re high in anthocyanins, ellagitannins, and proanthocyanidins, which studies have shown reduce the risk of chronic disease.

Furthermore, they have a low glycemic index, meaning they won’t significantly affect your blood sugar levels.

11. Durian

Though known for its pungent smell, durian is incredibly nutritious.

A single cup (243 grams) provides:

It also contains plenty of other B vitamins, copper, folate, and magnesium.

What’s more, it’s rich in plant polyphenols, including:

It’s also a high source of potassium and fiber, both of which contribute to good heart health. Finally, durian pulp has probiotic effects, which may support healthy gut diversity.

12. Cherries

Cherries are a great source of fiber and potassium, both of which are important for heart and gut health.

They’re also high in antioxidant plant compounds, such as anthocyanins and hydroxycinnamates, which help protect the body from oxidative stress.

Furthermore, they’re a good source of serotonin, tryptophan, and melatonin, which support good mood and sleep.

13. Olives

Though they may not readily come to mind when you think of fruit, olives are a great addition to your diet.

They’re an excellent source of vitamin E, copper, and a monounsaturated fat called oleic acid.

They’re also rich in plant polyphenols, such as oleuropein, hydroxytyrosol, and quercetin, which have anti-inflammatory and antioxidant properties.

In fact, whole olives and olive oil make up a large component of the Mediterranean diet, which studies have shown may lower the risk of heart disease, type 2 diabetes, cognitive decline, overweight, and obesity.

14. Watermelon

Watermelon is a highly nutritious summer favorite. It’s an abundant source of antioxidants, such as vitamins A and C, beta carotene, and lycopene. It’s also a good source of potassium and magnesium.

In particular, watermelon is one of the top sources of lycopene, a carotenoid that gives watermelon its pink-red color.

A diet high in lycopene is linked to lower levels of oxidative stress and inflammation. The nutrient may also decrease the risk of heart disease, cancer, and type 2 diabetes.

Interestingly, lycopene and beta carotene may also provide minor skin protection from ultraviolet (UV) rays, reduce the risk of sunburns, and help your skin heal faster.

That said, you’ll still need to use sunscreen to keep your skin fully protected.

Finally, watermelon has a uniquely high water content. A single wedge (434 grams) provides 13.4 ounces (395 mL) of water. Since it’s high in both water and potassium, it can help hydrate and replenish electrolytes after a workout or on a hot summer day.

15. Kiwi

Also known as the Chinese gooseberry, kiwi is great for your health.

It’s high in vitamin C and a good source of fiber, potassium, folate, and vitamin E. It’s also a good source of carotenoids, including lutein, zeaxanthin, and beta carotene, which support eye health and become more dominant as fruits ripen.

Furthermore, people have used it in traditional Chinese medicine for hundreds of years to support gut health and digestion.

These benefits are due to its soluble and insoluble fiber, polyphenols, and digestive enzymes such as actinidin.

One small study showed that consuming 2 kiwis daily for 3 days increased stool frequency and softened stool, suggesting it may help treat mild constipation.

16. Peaches

Peaches are another summer favorite. They’re a good source of potassium, fiber, and vitamins A, C, and E. They also contain the carotenoids lutein, zeaxanthin, and beta carotene.

While the flesh and skin are both nutritious, the skin contains higher amounts of antioxidants, which can help fight free radicals in your body. Therefore, make sure you eat the peach skin to reap the greatest health benefits.

Fortunately, the nutrient content of peaches appears to be similar whether you consume them fresh or canned. However, if you opt for canned peaches, make sure they’re packed in water rather than sugary syrup.

17. Guava

Guava is a fantastic source of vitamin C. In fact, a single fruit (55 grams) provides 140% of the DV for this nutrient.

Along with this, guava contains some of the highest amounts of lycopene compared with other lycopene-rich foods like tomatoes, watermelon, and grapefruit.

It’s also a high source of other antioxidants, such as beta carotene and various flavonoids.

Because guava is so high in nutrients and antioxidants, consuming it regularly may support the health of your eyes, heart, kidneys, and skin.

It may likewise protect against chronic diseases and support a healthy immune system.

18. Grapes

Grapes are convenient, healthy, and particularly high in potassium and vitamin K, which both support heart health.

They’re a rich source of beneficial plant compounds that have been linked to numerous health benefits, such as a lowered risk of heart disease and certain types of cancer. These compounds include:

While all varieties of grapes provide benefits, red and purple grapes have the highest antioxidant content. In particular, they produce purple-red pigments called anthocyanins, which have been linked to better heart and brain health.

19. Pomegranates

Pomegranates are known for their high antioxidant content.

They contain a lengthy list of beneficial plant compounds, such as flavonoids, tannins, and lignans. These have strong antioxidant and anti-inflammatory properties that help fight free radicals and reduce your risk of chronic disease.

One high quality study found that people experienced significantly lower levels of inflammation after drinking 8.5 ounces (250 mL) of pomegranate juice per day for 12 weeks, compared with a placebo.

20. Grapefruit

Grapefruit is one of the healthiest citrus fruits. It’s packed with vitamin C, potassium, fiber, and beta carotene, which your body converts into vitamin A.

In an observational study including 12,789 people, grapefruit consumption was linked to higher levels of HDL (good) cholesterol and lower body weight, waist circumference, body mass index (BMI), triglycerides, and levels of inflammation.

Moreover, regularly consuming grapefruit may aid weight management and promote heart health.

Though grapefruit is highly nutritious, some of its compounds can lessen or alter the effectiveness of certain medications. Talk with your healthcare professional about whether you can eat grapefruit if you’re taking:

In these cases, you may have to avoid grapefruit.

The bottom line

Many delicious and nutritious fruits can help ensure good health.

While this list provides 20 of the most nutritious fruits, there are many others you can choose from.

To reap the greatest benefits, be sure to eat a variety of colorful fruits on a daily basis.

Benefits Of Eating Fruits Everyday

With the colorful A to Z of fruits out there—from apples to Zinfandel grapes—it’s probably not hard to name one of nature’s candies that’s your personal fave. Not only are fruits tasty, but they’re also chock full of vitamins, minerals, and fiber, making them the healthiest sweet treat around.

Experts recommend eating 1 1/2 to 2 cups of fruits per day. And while most of us would probably say we enjoy this food group, we don’t necessarily hit that target. According to the Centers for Disease Control and Prevention (CDC), only one in 10 Americans gets enough daily fruits or veggies.

Fruit reduces inflammation.

You’ve probably heard the advice to “eat the rainbow.” This often-touted nutrition mantra isn’t just helpful for taking gorgeous Instagram photos. The nutrient compounds that give fruits their colors are typically also antioxidants—the free radical-fighting substances that reduce inflammation.

Almost all fruits contain antioxidants, but some are true powerhouses.”

Berries are high in antioxidants, which aid in reducing inflammation, so they would be my top recommendation,” says Carrie Gabriel, MS, RDN. “Citrus fruits like oranges are also beneficial.”

Fruit wards off chronic disease.

When you dial down systemic inflammation by eating fruit every day, you’ll reap other amazing benefits in the process—including reducing your risk of some chronic diseases.

“Fruit is filled with vitamins, minerals, antioxidants, and phytonutrients that work together in the body to boost your immune system,” says Dani Lebovitz, MS, RDN, author of A to Z With Fruits and Veggies. “Eating fruit every day provides your body with the protective effects of these nutrients, which can reduce the risk of heart disease and stroke, reduce blood pressure, and even prevent some types of cancer.”

Fruit supports a healthy gut.

These days, there’s plenty of buzz around maintaining a healthy gut. (Don’t miss our Best Eating Habits For Your Gut Health!) Having a thriving gut microbiome has been associated with everything from reduced risk of type 2 diabetes to better mental health. Fruit could play an important role in keeping your GI tract happy and healthy.

“Fruit is a great source of dietary fiber, which helps us maintain a healthy gut and prevents digestive problems like constipation,” says Gabriel. “The fiber in fruit also helps us feel fuller longer, makes digestion more efficient, and helps contribute to good bacteria in our intestines, which is essential for proper digestion.”

Some people may feel like too much fruit upsets their stomach, rather than soothes it. For these folks, Gabriel recommends a simple trick.

“Cooking fruit can break down the fiber and make it easier to digest,” she says.

Fruit boosts skin health.

The secret to glowing skin may lie not in your medicine cabinet, but in your fruit basket! Snagging fruit every day is a simple way to boost skin health. (And we’re talking about eating it, not applying an apricot scrub.)

“Fruit is filled with powerful antioxidants which can help delay damage to skin cells by reducing inflammation and offering protection against free radicals,” explains Lebovitz. “Free radicals may accelerate the appearance of aging skin by breaking down collagen in the body, leading to wrinkles and uneven, dull skin tone.”

To combat these issues, Lebovitz recommends choosing fruits high in vitamin C, such as guava, kiwi fruit, strawberries, and oranges.

Fruit helps you stay hydrated.

Drinking plenty of water is a solid part of a healthy lifestyle, but not all your fluids have to come from beverages. Some can come from foods. Fruits are a total treasure trove for hydration!

“Many fruits contain large amounts of water that can aid in hydration,” says Gabriel.”Watermelon is one of the most hydrating fruits, with a 1-cup serving containing about a 1/2 cup of water, in addition to fiber, vitamins, and minerals. Strawberries and cantaloupe don’t fall far behind in water content, either.”

So what’s the big deal about hydration? The benefits of getting enough daily fluid are endless, Gabriel says.

“Not only does it aid in digestion, [but it also] helps cushion the joints, carries nutrients to cells and helps normalize our blood pressure and heartbeat.”

Fruit supports weight loss.

If you’re on a weight loss diet (especially the low-carb variety), you may have shied away from fruits for fear that they pack too many sugars and carbs. But fruit isn’t necessarily an enemy to your waistline. In fact, compelling research shows the opposite. One study on over 26,000 adults found that the more fruits (and veggies) people ate, the less body fat they had. And a systematic review from 2019 concluded that fruit could have a place in the prevention and management of obesity and excess body fat.

“Eating fruit every day can support weight loss because most are relatively low in calories and high in fiber, which means they will help you feel full longer,” says Lebovitz. “Try high-fiber, low-sugar fruits like passion fruit, raspberries, blackberries, and pomegranate.”

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