What is the number one healthiest fruit?
Eating fruit is part of a healthy diet. Fruits provide important nutrients like vitamin C, potassium, fiber and antioxidants. They are naturally low in fat, sodium and calories. Fruits have been shown to reduce risk for heart disease, stroke and some cancers.
But not all fruits are created equal when it comes to health benefits. Some stand out as particularly nutritious and should be part of your daily diet. So which fruit is the number one healthiest?
Top 10 Healthiest Fruits
Here are the top 10 healthiest fruits:
- Avocados
- Blueberries
- Apples
- Pomegranates
- Strawberries
- Oranges
- Bananas
- Grapefruit
- Kiwi
- Papaya
Below we’ll take a closer look at each of these powerhouse fruits and why they deserve a place in your diet.
1. Avocados
Avocados are unique compared to other fruits. They are high in healthy fats rather than carbs. About 77% of the calories in avocados come from fat, making them one of the fattiest plant foods in existence.
But they contain the “good” kind of fat – monounsaturated fat. This type of fat is also found in olive oil and is linked to reduced risk of heart disease and other health problems.
Avocados are also loaded with potassium, fiber, magnesium, vitamin C, vitamin E and vitamin K. They contain more potassium than a banana.
Eating avocados provides many health benefits including:
- Lowering cholesterol and triglyceride levels
- Reducing risk for metabolic syndrome
- Enhancing nutrient absorption
- Controlling blood sugar levels
- Providing satiety and weight management benefits
Avocados are incredibly versatile and go well with both sweet and savory dishes. Try adding some slices to a sandwich or salad, mash it into guacamole or eat it with eggs.
2. Blueberries
Blueberries contain powerful antioxidants called anthocyanins that give blueberries their purple-blue color. Anthocyanins protect the body from oxidative stress which contributes to aging and many chronic illnesses.
Some of the antioxidants found in blueberries include:
- Anthocyanins
- Flavonols
- Phenolic acids
- Stilbenes
- Tannins
Research shows a diet rich in antioxidants may prevent or reverse age-related neurodegenerative diseases like Alzheimer’s and Parkinson’s as well as reduce risk of heart disease, diabetes and some cancers.
Blueberries also contain good amounts of manganese, vitamin C, vitamin K and fiber. They are low in calories with only 84 calories per cup.
Ways to add more blueberries to your diet:
- Eat a bowl of blueberries with breakfast
- Mix into yogurt, oatmeal or cereal
- Blend into smoothies
- Make blueberry muffins or pancakes
3. Apples
Apples contain antioxidants, flavonoids, dietary fiber and a good source of vitamin C. Red apples contain anthocyanins, an antioxidant that gives the apples their red color.
Apples have many health benefits backed by science:
- Improve heart health by lowering LDL (bad) cholesterol
- Reduce risk of stroke by 50%
- Prevent dementia by reducing mental decline
- Promote gut health by feeding good bacteria
- Improve symptoms of diabetes by lowering blood sugar levels
- Aid weight loss since apples are high in fiber and water
Apples are high in fiber with 4 grams of fiber per medium apple. This is about 17% of the recommended daily intake.
Apples can be eaten many ways – fresh, baked, in juice, in applesauce. Leave the skin on to get the greatest nutrient benefits.
4. Pomegranates
Pomegranates have gained popularity in recent years due to emerging research showing they contain powerful medicinal properties that protect against several diseases.
Studies show pomegranates have benefits for:
- Lowering blood pressure
- Fighting bacteria and viruses
- Slowing development of heart disease, cancer and diabetes
- Improving arthritis symptoms
- Enhancing sports performance
Nutritionally, pomegranates contain fiber, protein, vitamin C, vitamin K, potassium and polyphenol antioxidants. They are high in vitamin C with one pomegranate providing 40% of the daily value.
Try adding pomegranate seeds to salads, smoothies, yogurt or cereals. Pomegranate juice is another great option.
5. Strawberries
Strawberries are one of the most commonly consumed berries in the world. They provide an excellent source of vitamin C and manganese in addition to fiber, folate and potassium.
The nutrient content offers many health benefits:
- High in antioxidants that protect cells from damage
- May reduce risk of heart disease, cancer, diabetes and cognitive decline
- Anti-inflammatory effects
- May promote eye health and reduce macular degeneration
One cup of strawberries provides 160% of the daily value for vitamin C. Strawberries are also sodium, fat and cholesterol free.
Enjoy strawberries fresh or add them into smoothies, salads or desserts.
6. Oranges
Oranges are one of the most popular fruits due to their sweet taste, versatility and widespread availability. They are an excellent source of vitamin C and fiber.
One large orange provides over 100% of the daily value for vitamin C. Oranges also have good amounts of thiamin, folate, potassium and phytonutrients such as flavonoids, polyphenols and anthocyanins.
The nutrients in oranges provide many benefits:
- Improve heart health
- Prevent kidney disease
- Reduce risk of anemia
- Promote skin health
- Fight viral infections
- Support immune function
- Reduce inflammation
Oranges make the perfect snack eaten on their own. They also pair well squeezed into fresh orange juice or added to fruit salads.
7. Bananas
Bananas are one of the cheapest and most popular fruits. They provide essential vitamins and minerals such as potassium, vitamin B6, vitamin C, fiber and manganese.
Due to their stellar nutrient profile, bananas are linked to many health benefits:
- Improve digestive health
- Aid weight loss
- Reduce risk of heart disease and stroke
- Prevent kidney disease
- Regulate blood pressure
- Support exercise performance
Bananas are highly portable and easy to incorporate into your diet. Add them to cereal, smoothies or eat as a quick snack.
8. Grapefruit
Grapefruit is a tropical citrus fruit known for its sweet and slightly bitter taste. It provides an abundance of vitamins, minerals and plant compounds such as lycopene.
It’s full of important nutrients like:
- Vitamin C
- Vitamin A
- Potassium
- Magnesium
- Antioxidants like lycopene
Studies show grapefruit may:
- Prevent kidney stones
- Reduce risk of colon cancer
- Lower cholesterol
- Aid weight loss and reduce insulin resistance
Try eating grapefruit segments on their own or juice them and drink as a refreshing beverage.
9. Kiwifruit
Kiwifruit, often shortened to kiwi, is an oval-shaped fruit with a fuzzy brown exterior and vibrant green flesh. Originating in China, kiwifruit is now grown commercially around the world.
Nutritionally, kiwifruit is high in:
- Vitamin C
- Vitamin K
- Vitamin E
- Folate
- Potassium
- Fiber
Eating kiwifruit offers many benefits:
- Boost immune function
- Reduce blood pressure
- Aid digestion
- Improve iron absorption
- Lower cholesterol
- Provide antioxidant protection
Enjoy kiwifruit peeled or unpeeled. It can be eaten raw or used in fruit salads, smoothies and other dishes.
10. Papaya
Papaya is an oblong-shaped tropical fruit. It has orange-colored flesh with edible black seeds in the center. It tastes mildly sweet with a soft, butter-like consistency.
Papayas are rich in valuable nutrients such as:
- Vitamin C
- Vitamin A
- Folate
- Potassium
- Fiber
- Antioxidants like lycopene
Including papaya in your diet provides excellent health benefits:
- Improve heart health
- Enhance digestion
- Strengthen immunity
- Reduce inflammation
- Protect against diseases like cancer
Papaya can be enjoyed on its own or added to salads, salsas, smoothies and other dishes.
Conclusion
All fruits contribute important nutrients and health benefits to the diet. However, some stand out as nutritional powerhouses.
The top 10 healthiest fruits are avocados, blueberries, apples, pomegranates, strawberries, oranges, bananas, grapefruit, kiwifruit and papaya.
These fruits are packed with essential vitamins, minerals, fiber, antioxidants and plant compounds. Eating them may help prevent many chronic illnesses and promote health and longevity.
Try to eat a variety of these healthiest fruits every day as part of a balanced, healthy diet.
