Healthiest Fruits
Do you know what the healthiest fruits are?
Fruit is good for you. Everybody knows that. Well, mostly everybody. In recent years, many misinformed “gurus” started telling the public fruit actually is not healthy, that you need to limit how much fruit you eat, and that fruit may be a bad choice due to the sugar content.
However, fruit is an excellent choice for your health. You don’t need to worry about the natural sugars found in fruit. Fruit contains a ton of nutrients and antioxidants that are good for your health and may even help you live longer.
So, without further ado, let’s get to the list of the 21 healthiest fruits you need to add to your diet.
Cherries
Cherries contain calcium, potassium, vitamin A and folic acid, as well as numerous antioxidants. Eating cherries or drinking tart cherry juice may improve your recovery after exercise and act as a natural anti-inflammatory.
One cup of cherries has just 77 calories and 2.5 grams of fiber.
Blueberries
Blueberries are a tasty treat that include Fiber, Vitamin K1, Vitamin C and Manganese. They also contain select antioxidants.
Eating blueberries may improve your exercise endurance.
A one cup serving has just 85 calories.
Watermelon
At over 80 percent water, this sweet summer treat fills you up and hydrates you for just 30 calories per cup. Watermelon contains Vitamin C, A, B1, B5, B6, Potassium and Magnesium plus antioxidants. It may improve muscle recovery after exercise, help to prevent cancer or even prevent macular degeneration.
Blackberries
At just 60 calories per cup, blackberries are a real nutrition bang for your buck. They contain Vitamin C, K, A, antioxidants and fiber. This fruit may even improve brain functioning.
Pineapple
While many might think pineapple is a poor choice due to its higher sugar and calorie content, the truth is that pineapple is loaded with nutrients and health benefits.
These include fiber, Vitamin C, Manganese, and Vitamin B6, plus several antioxidants. 100 grams of pineapple is just 50 calories.
Grapes
Grapes are portable and make an excellent intra-workout snack. Here are some of their health benefits: Fiber, Vitamin C, Vitamin K and Thiamine. Plus, these count as nature’s candy.
Oranges
Oranges are packed with nutrients. Their skin means you can easily forego the organic section and don’t even need to clean these before consuming.
Fiber, Vitamin A, Vitamin C and even calcium are included in each of these portion controlled, 60-80 calorie treats.
Grapefruit
Grapefruit is an extremely healthy fruit and you should include it at your next breakfast or brunch.
It includes Folate, Magnesium, Thiamine, Potassium, Vitamin A, Vitamin C, and Fiber for a measly 50 calorie serving (roughly half a grapefruit).
Avocado
Avocado contains omega 3 fatty acids and mono and poly unsaturated fats which are good for your heart and may help reduce inflammation. They might even lower your cholesterol levels along with the other fiber-full fruits on this list. This fruit contains Vitamin K, Vitamin E and Potassium, among many other nutrients and antioxidants.
A 30 gram serving will only set you back about 50 calories, and you can use this versatile ingredient in many recipes or even as a substitute for butter.
Tomatoes
Tomatoes contain lycopene, vitamin C, potassium, folate and Vitamin K. Additionally, tomatoes are a low calorie addition to your favorite sandwich or salad, with just 22 calories for a medium sized tomato.
And yes, they are a fruit!
Raspberries
Raspberries include a whopping dose of Vitamin C, and also Manganese, Vitamin K, Vitamin E, Vitamin B, Iron, Magnesium, Phosphorus, Potassium and Copper.
A one cup serving has just 55 calories and a whopping 8 grams of fiber.
Strawberries
Are these your favorite too? Strawberries are high in manganese, potassium and have one of the highest amount of antioxidants in any fruit. They are also packed with fiber and have just 47 calories per cup.
Just make sure you wash these thoroughly to remove any pesticides.
Apples
Apples are actually an excellent item to add to your diet.
Also, apples are high in Vitamin C, Vitamin B6 and Magnesium. They are also a great source of fiber and may be good for your heart. Finally, they might lower your risk of type 2 diabetes.
Plums
This 30 calorie treat has a distinct, oh-so-sweet flavor. Containing Vitamin A, Vitamin C, Vitamin K and Potassium as well as fiber and antioxidants, they pack a big nutritional punch. They promote good heart health and healthy cholesterol levels and can help keep your digestive tract happy.
Clementines
These tiny, portion packed twist on the classic orange are also a great choice for your health and energy levels.
They are rich in folate and Vitamin C, antioxidants and fiber–all for just 30 calories per serving.
Honeydew
Honeydew is high in Vitamin C, Potassium, Vitamin B6, Magnesium and Fiber.
This is also the perfect pick for the calorie conscious eater at just 60ish calories per one cup serving.
Nectarines
Nectarines are a spring and summertime favorite. These have just 60-65 calories per medium sized fruit. They contain Potassium, Vitamin C, Vitamin A, Vitamin K, beta carotene, fiber and more.
They also contain several antioxidants, one of which is called gallic acid and is currently being researched for its role in brain health, diabetes and cancer.
Like many of the fruits on this list, their high water content will help hydrate you and fill you up for few calories.
Peaches
These fuzzy favorites are appealing not just for their taste and texture, but also for their amazing health benefits.
Packing a huge nutrition punch in a small package, these bad boys have fiber, Vitamin C, Vitamin A, Potassium, Niacin, Vitamin E, Vitamin K, Copper and Manganese.
They might help with heart health and blood sugar control, and keep your skin soft and supple too.
Kiwi
This tropical fruit is seriously underrated. They have Vitamin C, fiber and antioxidants, and like many others on this list, may help boost immunity, promote heart health, improve blood glucose control and prevent tumor/cancer growth. Are you noticing a theme?
Pears
You may have thought this one was just sugary carbs, and you’d be mistaken. Pears contain Vitamin C, K, Potassium and Copper. They are anti inflammatory and might promote gut and heart health. One medium pear has just 100 calories.
Bananas
And last but not least, bananas! Many people think bananas are just packed with sugar and carbs, but in moderation, these are great for you before or after a tough workout.
Bananas might promote blood sugar control, prevent diabetes, boost immunity, improve heart health and aide in weight loss. They also contain an impressive array of nutrients, including Potassium, Vitamin B6, Vitamin C, Magnesium, Copper, Manganese, and antioxidants.
A medium banana will only set you back 90 to 110 calories.
The Healthiest Fruits
The fruits on this list should definitely make your nutrition program. Just make sure to rotate through these to get the benefits of nutrient variety.
