Healthiest Fruits That You Must Eat

healthiest fruits

Are you a picky eater who cannot seem to eat fruits and vegetables, even though you know that they are good for you? Unfortunately, continuing this poor eating habit could leave you deficient in nutrients, cause digestive issues, add to weight gain, put you at risk of diabetes, and may even make you susceptible to depression(1). Thus, it is a no-brainer that you must make an effort to incorporate the healthiest fruits and veggies in your regular diet.

So let’s have a look at the healthiest fruits to eat:

Benefits

Here are some of the nutritional and health benefits of eating fruits:

  • Fruits are a natural source of essential nutrients such as potassium, vitamin C, dietary fiber, folate, etc.
  • They are naturally low in fat, calories, and sodium.
  • They have zero cholesterol.
  • Individuals who consume five servings of fruits are 20% less likely(2) to have a heart attack.
  • Regular consumption of berries is linked to a lower risk of developing type-2 diabetes.
  • The antioxidants present in fruits such as Vitamin C, phytonutrients, and beta-carotene can protect from certain kinds of cancers.
  • Fruits rich in potassium can reduce the possibility of developing kidney stones.
  • The vitamin C content of fruits can promote bone, gum, and teeth health. Additionally, it helps in the repair of body tissues and aids the healing of cuts and wounds.
  • Folate helps in the production of red blood cells and is vital for pregnant women.
  • Natural fibers present in fruits help improve digestion and gut health. It can help reduce constipation and prevent diverticulitis.

Healthiest Fruits to Eat

Here are some of the healthiest fruits that you must include in your diet:

1. Grapefruit

Grapefruits are loaded with vitamins and minerals. It is the healthiest fruit for weight loss while reducing insulin resistance. A study(3) discovered that those who consumed half a fresh grapefruit before every meal lost nearly 1.3kg more than others.

Nutritional Profile (per 100g)

Calories42
Carbs10.7g
Fiber1.6g
Protein0.8g
Vitamin A1150 IU
Vitamin C31.2 mg
Folate13.0 mcg

2. Pineapple

The tropical flavors of pineapple are also loaded with the goodness of a host of nutrients. It is rich in enzymes like bromelain, which imparts anti-inflammatory properties to the fruit. Animal studies(4) indicate that bromelain may also help protect against cancer.

Nutritional Profile (per 100g)

Calories50
Carbs13.1g
Fiber1.4g
Protein0.5g
Vitamin A58 IU
Vitamin C47.8 mg
Folate18.0 mcg

[ Read: Benefits of Pineapple Juice ]

3. Avocado

Unlike other fruits, avocado is low on carbs and mainly contains healthy fats. Oleic acid, the primary healthy fat found in avocado, possesses anti-inflammatory properties, and supports heart health(5).

Nutritional Profile (per 100g)

Calories160
Carbs8.5g
Fiber6.7g
Protein2.0g
Vitamin A146IU
Vitamin C10 mg
Folate81 mcg

[ Read: Benefits of Avocado ]

4. Blueberries

Blueberries are loaded with antioxidants, which protect the body from chronic diseases. They also enhance the immune system by boosting natural killer cells(6) that defend the system from viral infections and oxidative stress.

Nutritional Profile (per 100g)

Calories57
Carbs14.5g
Fiber2.4g
Protein0.7g
Vitamin A54 IU
Vitamin C9.7 mg
Folate6 mcg

5. Apples

Everyone has heard of the saying, ‘An apple a day keeps the doctor away.’ Hence, it is no surprise that apples are considered one of the healthiest fruits in the world. Pectin, a prebiotic fiber present in apples, can promote metabolic health(7) and improve digestion.

Nutritional Profile (per 100g)

Calories52
Carbs13.8g
Fiber2.4g
Protein0.3g
Vitamin A54 IU
Vitamin C4.6 mg
Folate3 mcg

[ Read: Benefits of Green Apples ]

6. Mangoes

Mangoes are considered to be a rich source of Vitamin C and beta-carotene. The body can convert beta-carotene into Vitamin A that aids the immune system while keeping your vision sharp.

Nutritional Profile (per 100g)

Calories65
Carbs17g
Fiber1.8g
Protein0.5g
Vitamin A765 IU
Vitamin C27.7mg
Folate14 mcg

[Read: Benefits of Dried mango]

7. Papaya

Papaya is rich in lycopene, an antioxidant that displays anti-cancer properties. Further, studies(8) indicate that the human body is more capable of absorbing lycopene from papayas than any other fruit or vegetable. Further, papain, an enzyme present in papaya, can improve digestion.

Nutritional Profile (per 100g)

Calories39
Carbs9.8g
Fiber1.8g
Protein0.6g
Vitamin A1094 IU
Vitamin C61.8 mg
Folate38 mcg

Meal Plan

Ideally, you should make healthy fruits a part of your regular balanced diet. They make excellent, low-calorie snacks so you may consume them at breakfast or in the evening. Additionally, you may also include vegetables, nuts, and seeds in your diet.

See Also
spinach juice benefits

Include the following fruit groups in your regular diet:

  • Acidic fruits: Oranges, cranberries, grapefruit, plums, berries, etc.
  • Sub-acidic fruits: Raspberries, apples, cherries, apricots, etc.
  • Oily fruits: Coconuts, olives, avocados, etc.
  • Sweet fruits: Bananas, figs, dates, grapes, etc.
  • Melons: Watermelon, sun melon, honeydew, etc.

Some individuals prefer going on an extreme fruitarian diet. However, such a diet could lead to a deficiency of vital nutrients such as protein, calcium, vitamin B, and omega-3 fatty acids.

The inclusion of the abovementioned healthiest fruits in your diet could significantly boost your immunity and help you lead a healthier life. The fibers present in fruits will encourage regular bowel movement, while potassium will help in maintaining fluid balance along with blood pressure. Hence, these healthiest fruits to eat are bound to add a splash of color to your plate and wellness to your body.

[ Read: Dragon Fruit Benefits ]


FAQs

1. Why are fruits considered as the healthiest dessert?

Fruits are considered to be the healthiest dessert as they can satisfy your sweet craving without necessarily causing a spike in your blood sugar levels. Further, fruits are loaded with vitamins and minerals, which can boost your health.

2. What fruits have less sugar?

Some of the healthiest low sugar fruits are:

  • Strawberries
  • Blackberries
  • Raspberries
  • Kiwis
  • Grapefruit
  • Avocado
  • Watermelon
  • Cantaloupe
  • Oranges
  • Peaches
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