Who says eating healthy has to be boring? These 12 fruit-based power sources can make any meal exciting and delicious! Whether you're looking to add a little sweetness to your breakfast, some zest to your lunch, or a colorful burst in the evening — these fruits offer the perfect blend of health, flavor, and convenience.
From avocados and apples, to tomatoes and bananas, we've rounded up the healthiest fruits according to the pros. Not only are these fruits super nutritious, they've also each got something unique to offer when it comes to taste and texture. Plus, they don't require much prep time — just rinse them off and you are good to go!
Ready to learn more about some of nature's most powerful snacks? Let's dive into the 12 healthiest fruits — how they help your body and how you can incorporate them into your daily diet.
What Are the 12 Healthiest Fruits?
Fruits are some of the most nutrient-packed, healthy powerhouse foods out there. They're packed with vitamins, minerals, and antioxidants — oh, and they taste great too! But you don't have to eat all of them to get their health benefits. Here's a list of the 12 healthiest fruits according to the pros:
Apples: These crunchy gems are full of fiber, Vitamin C and potassium.
Blueberries: Rich in antioxidants and Vitamin K, blueberries also contain anthocyanins which help protect against cancer.
Bananas: Filled with Vitamin B6, fiber and manganese, bananas are also an excellent source of potassium which helps regulate blood pressure.
Grapes: Bursting with beneficial polyphenols that help protect your cells from damage and support heart health.
Oranges: Packed with Vitamin C, oranges also contain antioxidants that can help protect against cancer and other diseases.
Strawberries: These juicy red berries are high in vitamin C as well as folate which is important for brain development and function.
Raspberries: Low in calories but high in nutrients like magnesium, calcium, iron and zinc which are essential for bone health.
Kiwi: A good source of Vitamin E and antioxidants that can help reduce inflammation in the body as well as boost immunity
Peaches: Full of vitamins A and C along with beneficial plant compounds like lutein that help keep your eyes healthy
Watermelon: Packed with lycopene that helps protect against oxidative damage to cells, watermelons also contain vitamins A & B6
Berries: The Super Fruits
Berries are some of nature's most powerful superfoods! Not only do they pack a vitamin and mineral-rich punch, but they also contain antioxidants that help fight against cell damage, which can lead to diseases like diabetes and heart disease. Whether you choose to use them in smoothies, salads or just as a healthy snack, adding berries to your diet is a surefire way to give your body the boost it needs.
This delicious family of fruits includes blueberries, raspberries, cranberries, blackberries and several others—all with unique health benefits. In addition to being rich in antioxidants, the vitamins and minerals found in berries can help support bone health, lower blood pressure and even improve digestion. They're also low in calories and fat so you can feel good about including them in your regular diet.
Citrus Fruits: A Burst of Vitamin C
Citrus is a big deal because of the vitamin C. We all know vitamin C is good for us, but it's even better when it comes from a naturally occurring source, like citrus fruits. Vitamin C strengthens our immune systems, helps with cell growth and repair, and allows our bodies to absorb more iron. So the more vitamin C you can get from your food, the better.
Citrus fruits are also packed full of antioxidants and other nutrients like folate and potassium. On top of that, they have anti-inflammatory effects that can help with chronic illnesses like arthritis and asthma.
So next time you head to the grocery store, pick up some citrus fruits to power up your day!
Oranges
Lemons
Limes
Grapefruits
Mandarins
Tangerines
Stone Fruits: The High Antioxidant Powerhouses
Stone fruits deserve a shout out and rightful spot on your list of the healthiest fruits, too. Packed with antioxidants and other nutrients, stone fruits like peaches, apricots, plums, and nectarines give a big nutritional punch.
Vitamins A & C
Stone fruits are high in Vitamins A & C. Studies have shown that Vitamin A can reduce the risk of macular degeneration as you age and promotes healthy eyesight. Vitamin C also helps prevent free radical damage related to cancer. So by adding stone fruit to your diet you’re boosting your antioxidant levels and taking steps towards a healthier lifestyle.
Fiber
Stone fruits also contain fiber which helps to regulate blood sugar levels which is important for weight management and digestion. Their natural sweetness makes them an excellent alternative to processed sweets or desserts.
If you’re looking for a quick snack or for something to add to cereal or yogurt in the morning, try one of these high antioxidant powerhouses in stone fruits:
Peaches
Nectarines
Plums
Apricots
Melons: All Around Healthy Sweet Treats
If you're looking for a sweet treat that's healthy, melons are the way to go. Not only are they delicious!
Vitamin A
Melons like cantaloupe and honeydew have an impressive amount of Vitamin A. This is important to keep your skin looking radiance, as well as improve your eyesight.
Hydration
With its high water content, melons can help to keep you hydrated. They also contain electrolytes like sodium and potassium that help maintain your body’s fluid balance. So if you’re feeling a bit dry in the summer months, reach for a melon!
Fiber Content
The best part about eating melons is that they’re low in calories but contain plenty of fiber. This helps you feel full much longer and makes them perfect for weight loss diets. Plus, fiber content helps your digestive health as well!
Overall, there’s no denying that adding more melons into your diet is a great idea. Whether it's in smoothies or salads, enjoy these healthy fruits every day for a power up!
Apples and Pears: Natural Prebiotic Fiber Sources
And if you're looking to add more fiber to your diet that doubles as a prebiotic, apples and pears are the way to go. With a combination of insoluble and soluble fibers, these fruits can help reduce blood sugar levels, support digestion and even improve your cholesterol levels.
Plus, apples and pears have natural sweetness that will satisfy your craving for something sweet without the added sugar or calories of other fruits. And when it comes to antioxidant power, these two crunchy fruits are an excellent source of polyphenols like flavonoids and antioxidants like Vitamin C.
So how do you get the most out of eating apples and pears? Here are a few tips:
Eat the whole fruit instead of juicing it -- this way you get the most fiber out of each piece
Look for locally grown apples or pears -- they will be fresher than their store-bought counterparts
Mix up your snacks -- pair them with some healthy fats like almonds or peanut butter for bigger health benefits
Buy organic when possible -- many pesticides used on conventional apples and pears can be hard to wash off
Apples and pears make perfect snacks whether you eat them alone, top them with yogurt or use them in recipes. So whatever way you choose to enjoy them, you get all the amazing health benefits that come with these nutrient powerhouses.
Conclusion
As we can see, incorporating healthy fruits into our diet is a great way to start feeling our best. Fruits are full of nutrients and vitamins, and most of them contain fiber, antioxidants, and other beneficial compounds to support our overall health. Plus, there is a vast variety of options that can make it simple to add some flavor and excitement to any meal or snack.
All in all, focusing on the healthiest fruits can be a great way to provide our bodies with essential vitamins and minerals while also enjoying some delicious treats. So the next time you're at the grocery store, don't forget to pick up some of the 12 healthiest fruits and get power up!
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