Fruits are like the unicorns of food. They’re filled with beneficial nutrients, and they tend to taste delicious without much prep work. In fact, fruits are packed with an array of vitamins, minerals and antioxidants that help keep our body running smoothly from head to toe.
Adults should aim to enjoy between 1.5 and 2 cups of fruit daily, according to the CDC’s most recent dietary guidelines for Americans. “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,” says Jaclyn London, R.D., a nutrition consultant, podcast host and author of Dressing on the Side (and Other Diet Myths Debunked).
It’s true — eating fruit can support your health from head to toe. Research shows that eating a minimum of four to five servings per day can help boost your 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. If that weren’t enough, the water in fruit adds to your hydration needs, while the fiber is helpful for digestion.
Variety is key here. London recommends consuming fruit of every color in the rainbow daily — and don’t be afraid to grab new ones you’ve never had before. “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!” says London. Use the list below as a cheat-sheet of healthy fruits the next time your grocery shopping.
Berries
Strawberries are vitamin C powerhouses. Just one cup of halved strawberries packs about 150% of your daily value of vitamin C.
Blueberries (particularly the wild type, which you can often find in the frozen section of your supermarket) are filled with anthocyanins, flavonoids that have antioxidant properties.
Blackberries are 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.
Raspberries are one of the highest-fiber fruits, with one cup containing 8 grams, and they also provide antioxidants. Fiber helps stabilize blood sugar levels and keeps you full (especially when combined with a protein), London says.
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. You can also use their sweetness to create wonderful strawberry desserts or sprinkle them on top of your morning oatmeal!
RELATED: Scientists Say Eating Strawberries Could Help Keep Your Brain Sharp
Papaya
This tropical fruit boasts an impressive list of nutrients. Papaya is a good source of vitamins A, C and E, which play roles in immunity, skin health and heart health. It also has a lot of fiber, especially if you eat the seeds, which some people may find a bit bitter, but they’re totally edible.
Pineapple
“Pineapple has a compound that others don’t called bromelain. It has a potent anti-inflammatory effect, and it also functions as a digestive enzyme to break down protein,” explains Anderson-Haynes. “Research shows that bromelain may specifically help reduce inflammation in our joints and gastrointestinal tract.” Pineapple is also loaded with vitamin C and is an excellent source of manganese, a mineral that helps your brain and nervous system function. It’s one of the best fruits to grill, whether it’s for a main meal side dish or as the base for a dessert.
RELATED: How Sugar Affects the Brain, According to Experts
Guava
Guavas are an underrated fruit that may give your immune system a boost. 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.
Plum
Plums have been shown to have anti-inflammatory benefits that may help boost cognition. Choose prunes (dried plum) for even more calcium and magnesium, which have been linked to decreasing your risk of osteoporosis. Or when you’re grilling chicken or a steak, throw on some halved fresh plums — the heat intensifies their sweetness.
Lime and lemon
Limes are more than a garnish: They’re loaded with vitamin C and are a decent source of calcium and iron. To make the most of any citrus fruit, keep a well-made zester on hand because the peel you’re zesting will deliver extra nutrients.
Meanwhile, lemons are high in vitamin C, folate, potassium and flavonoids. Flavonoids may help reduce your risk of cognitive decline by enhancing circulation and helping to protect brain cells from damage, says London.
Apricot
Dried apricot is pretty common, 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.
RELATED: 10 Fruits That Are Good to Eat If You Have Diabetes
Mango
Munch on mango for a summery, delicious tropical treat filled with vitamin C, potassium- and beta-carotene. The nutritionists we spoke to recommend 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. Diced mango is wonderful in salsa, on salads or frozen and thrown into smoothie recipes.
Watermelon
Watermelon has so many health benefits, starting with hydration since it’s 92% water. 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. And don’t forget about other melons like cantaloupe and honeydew, which are also bursting with H20, electrolytes and a good amount of vitamin C.
Pear
Don’t ignore the apple’s tree fruit relative, the pear. Besides vitamin C and fiber (more than 20% of your daily value), a single juicy pear will also help keep you hydrated, says London. Pears are another fruit that holds up well to grilling or savory pairings, so think beyond breakfast and dessert.
Apple
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 antioxidant compounds found in apple skins that help to promote healthy cellular function and proper blood flow. Plus, apples are super versatile. Eat them with yogurt or peanut butter, nuts or raisins or even on a salad or sandwich.
Banana
Bananas are an easy grab-and-go snack with prebiotic fiber, which is necessary for good gut health. Bananas 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.
Pomegranate
One cup of these petite treats packs up to 7 grams of filling fiber and 10% of the potassium you should get per day. They’re also a decent source of both vitamin C and vitamin K. Use them in savory entrées or sprinkle into salads for a hint of sweetness. The arils (or seeds) have a bit of a crunch, making them a nice addition to yogurt as well.
Orange
You already know that oranges are 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.
RELATED: A List of Low-Sugar Fruits You Should Be Eating
Cherry
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.
Keep an eye out for acerola cherries in particular. 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, M.S., R.D.N., founder of 360Girls&Women; 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.
Kiwi
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 may 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 up for a cooling side dish.
RELATED: The Sneaky Foods That Make You Sleepy
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.
RELATED: 35 Foods That Can Help Lower Your Cholesterol
Grape
Grapes are a natural grab-and-go snack. Their small size makes them portable, but they’re also a healthy choice. 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!
Avocado
Avocado is a unique fruit (yep, it’s a fruit!) because of its low sugar content. It also provides heart-healthy fatty acids and magnesium, a key mineral linked to neurological and muscular function. You know all about avocado toast, but have you tried adding avocado to your smoothies?
RELATED: The Best Low-Sugar Foods to Satisfy Every Type of Craving
You Might Also Like
67 Best Gifts for Women That’ll Make Her Smile
The Best Pillows for Every Type of Sleeper
