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:
Here are some of the nutritional and health benefits of eating fruits:
Here are some of the healthiest fruits that you must include in your diet:
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.
Calories | 42 |
Carbs | 10.7g |
Fiber | 1.6g |
Protein | 0.8g |
Vitamin A | 1150 IU |
Vitamin C | 31.2 mg |
Folate | 13.0 mcg |
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.
Calories | 50 |
Carbs | 13.1g |
Fiber | 1.4g |
Protein | 0.5g |
Vitamin A | 58 IU |
Vitamin C | 47.8 mg |
Folate | 18.0 mcg |
[ Read: Benefits of Pineapple Juice ]
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).
Calories | 160 |
Carbs | 8.5g |
Fiber | 6.7g |
Protein | 2.0g |
Vitamin A | 146IU |
Vitamin C | 10 mg |
Folate | 81 mcg |
[ Read: Benefits of Avocado ]
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.
Calories | 57 |
Carbs | 14.5g |
Fiber | 2.4g |
Protein | 0.7g |
Vitamin A | 54 IU |
Vitamin C | 9.7 mg |
Folate | 6 mcg |
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.
Calories | 52 |
Carbs | 13.8g |
Fiber | 2.4g |
Protein | 0.3g |
Vitamin A | 54 IU |
Vitamin C | 4.6 mg |
Folate | 3 mcg |
[ Read: Benefits of Green Apples ]
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.
Calories | 65 |
Carbs | 17g |
Fiber | 1.8g |
Protein | 0.5g |
Vitamin A | 765 IU |
Vitamin C | 27.7mg |
Folate | 14 mcg |
[Read: Benefits of Dried mango]
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.
Calories | 39 |
Carbs | 9.8g |
Fiber | 1.8g |
Protein | 0.6g |
Vitamin A | 1094 IU |
Vitamin C | 61.8 mg |
Folate | 38 mcg |
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.
Include the following fruit groups in your regular diet:
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 above mentioned 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.
Also Read:
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.
Some of the healthiest low sugar fruits are: