The 9 Healthiest Fruits on the Planet
Eating fruit on a regular basis can boost health.
However, not all fruits are created equal. Some of them provide unique health benefits.
Here are the 9 healthiest fruits on earth.
Avocado is different from most other fruits.
Most fruits are high in carbs, while avocado is low in carbs and comprised mainly of healthy fats.
The majority of the fat in avocado is oleic acid, a monounsaturated fat linked to reduced inflammation and better heart health (9, 10).
In addition to healthy fats, avocados are loaded with potassium, fiber and magnesium (11).
One whole avocado provides 28% of the RDI for potassium. Adequate potassium intake is associated with reduced blood pressure and a lower risk of stroke (11, 12)
Apples are among the most popular fruits, and also happen to be incredibly nutritious.
They contain a high amount of fiber, vitamin C, potassium and vitamin K. They also provide some B vitamins (19).
Studies suggest that the antioxidants in apples can promote heart health and reduce the risk of type 2 diabetes, cancer and Alzheimer’s (20, 21, 22, 23).
The antioxidant activity in apples has also been linked with increased bone density in animal and test-tube studies (24).
Another notable health benefit of apples is their pectin content.
Pectin is a prebiotic fiber that feeds the good bacteria in your gut and helps improve digestion and metabolic health (25, 26).
Apples are very nutritious. Their nutrients, antioxidants and fiber may reduce the risk of disease and improve digestion.
Among the tropical fruits, pineapple is a nutrition superstar. One cup (237 ml) of pineapple provides 131% of the Reference Daily Intake (RDI) for vitamin C and 76% of the RDI for manganese (5).
Pineapple also contains bromelain, a mixture of enzymes known for its anti-inflammatory properties and ability to digest protein (6).
Test-tube and animal studies suggest that bromelain may help protect against cancer and tumor growth (7, 8).
Pineapple is rich in vitamin C and manganese. Its bromelain content may fight inflammation and reduce the risk of cancer.
Blueberries have powerful health benefits.
They have an impressive nutrition profile, being particularly high in fiber, vitamin C, vitamin K and manganese (13).
Blueberries are also exceptionally high in antioxidants.
In fact, they are believed to contain the highest antioxidant content of the most commonly consumed fruits (14).
The antioxidants in blueberries may reduce the risk of chronic conditions, such as heart disease, diabetes and Alzheimer’s (15).
Blueberries are also known for their powerful effects on the immune system.
One study found that eating blueberries regularly may increase natural killer cells in the body. These help defend you against oxidative stress and viral infections (16).
Additionally, the antioxidants in blueberries may have a protective effect on your brain. For example, eating blueberries has been shown to improve memory in older adults (17, 18).
Blueberries are rich in a few important nutrients. They have a high antioxidant capacity and immune-enhancing properties, which may protect the body from illness.
Grapefruit is one of the healthiest citrus fruits.
Besides being a good source of vitamins and minerals, it is known for its ability to aid weight loss and reduce insulin resistance.
For example, in a study in 91 people, those who ate half a fresh grapefruit before meals lost 2.9 pounds (1.3 kg) more weight than those who didn’t (1).
In the same study, the grapefruit group had a significant reduction in insulin levels and reduced insulin resistance (1).
Also, eating grapefruit has been shown to reduce cholesterol levels and help prevent kidney stones (2, 3, 4).
Grapefruit is highly nutritious. Eating it may reduce insulin resistance, cholesterol and help prevent kidney stones. Grapefruit may also be useful for weight loss.
Pomegranates are among the healthiest fruits you can eat.
Not only are they nutrient dense, they also contain powerful plant compounds that are responsible for most of their health benefits.
The antioxidant levels in pomegranate have been shown to be three times higher than those of green tea and red wine (27).
Studies have also shown that pomegranates have anti-inflammatory effects and may help reduce the risk of cancer (28, 29, 30).
Pomegranates have wide-ranging health benefits. They are incredibly high in antioxidants and other plant compounds that can help reduce inflammation and prevent disease
Strawberries are highly nutritious.
Their vitamin C, manganese, folate and potassium contents are where they really shine (34).
Compared to other fruits, strawberries have a relatively low glycemic index. Eating them shouldn’t cause a big blood sugar spike (35, 36).
Similarly to other berries, strawberries have a high antioxidant capacity, which may reduce your risk of chronic disease (37).
Animal and test-tube studies have found that strawberries may also help prevent cancer and tumor formation (38, 39).
Strawberries are rich in several nutrients and antioxidants. Eating them may help control your blood sugar levels and reduce your risk of some diseases.
Lemons are a very healthy citrus fruit known for their high vitamin C content.
They may be particularly helpful in promoting heart health due to their potential to lower blood lipids and blood pressure (45, 46).
Based on findings from animal studies, researchers have also proposed that the plant compounds in lemons can help prevent weight gain (47, 48).
Other studies show that the citric acid in lemon juice has the ability to treat kidney stones (49).
Lemons are rich in vitamin C and other plant compounds that may promote heart health, boost weight loss and help prevent kidney stones
Mangoes are an excellent source of vitamin C.
They also contain soluble fiber, which can provide many health benefits.
Additionally, mangoes have strong antioxidant and anti-inflammatory properties that may help reduce the risk of disease (31, 32).
In animal studies, the plant compounds in mangoes have been shown to protect against diabetes (31, 33).
Mangoes contain vitamin C and soluble fiber. They also contain plant compounds with antioxidant and anti-inflammatory effects.