According to U.S. government dietary guidelines, fruits, along with vegetables, should be the cornerstone of a healthy diet. However, the reality is that only 12% of adults consume the recommended daily intake of 1.5 to 2 cups of fruit. As published by NBC's Today program, fruits are healthy because they are packed with fiber, vitamins, essential minerals, antioxidants, and other protective compounds that guard against chronic diseases, from heart disease to cancer to mood disorders like depression and anxiety.
For those looking for the healthiest fruits to prioritize, some stand out due to their impressive scientifically-backed benefits as follows:
**Blueberries**
Blueberries hold the title of the healthiest fruit, with their color coming from anthocyanins, an antioxidant believed to be responsible for their numerous health benefits. Long-term studies suggest that including blueberries in a regular diet may reduce the risk of heart disease and type 2 diabetes. They can also improve cognitive performance and enhance mental abilities. Additional research indicates that high blueberry intake may help maintain a healthy weight due to lower body fat percentages.
**Strawberries**
Consuming 8 strawberries provides the body with its daily requirement of vitamin C, which is an antioxidant involved in immune function and collagen production. Strawberries reduce harmful inflammation and contribute to improved total cholesterol and low-density lipoprotein (LDL) cholesterol.
**Avocado**
Though technically a fruit, avocados are primarily composed of monounsaturated fats, the same kind found in extra virgin olive oil, a critical component of the Mediterranean diet. One study found that replacing some carbohydrates in meals with half an avocado or a whole avocado is linked to numerous improvements in heart health indicators among overweight and obese individuals.
**Watermelon**
Watermelon contains a compound called L-citrulline, which has been proven to reduce muscle soreness after exercise. It is also an excellent post-workout choice because it is about 90% water, helping with hydration.
**Dates**
Dates are included in the best list due to their impressive benefits, including support for brain and gut health. A small study involving individuals with type 2 diabetes revealed that dates could help lower total cholesterol and raise beneficial HDL cholesterol without affecting blood sugar levels.
**Plums**
Plums are thought to have positive effects on digestive health, and their impact on bone health should also be noted. One study found that consuming five to six plums daily helps maintain bone mass in postmenopausal women.
**Kiwi**
In addition to providing over 100% of the daily vitamin C requirement, kiwi can support better sleep, digestion, and mood.
**Cherries**
Cherries can help improve sleep quality. Studies indicate that cherries may reduce inflammation and oxidative stress factors. Moreover, cherry consumption has been shown to decrease exercise-induced muscle soreness.
**Bananas**
Bananas rank as one of the healthiest fruits due to their high nutrient content, which includes fiber, potassium, copper, magnesium, and vitamin B6.
**Apples**
Eating an apple a day contributes to fiber intake. Apples contain powerful antioxidants and have been shown to lower blood pressure, total cholesterol, and unhealthy LDL cholesterol while boosting HDL cholesterol and supporting healthy endothelial function.
**Grapefruit**
The vitamin C in grapefruit helps boost collagen production, supporting skin health and preventing wrinkles and sagging. The antioxidants in grapefruit promote healthy immune function and may possess anti-cancer properties, though one should be cautious as grapefruit can cause serious health issues when taken with certain prescribed medications.
**Pomegranate**
The chemical compounds in pomegranate act as an internal sunscreen, protecting against UV rays. Other potential benefits of consuming pomegranate and its juice include improved memory, cancer protection, lower blood pressure, and reduced muscle soreness and fatigue post-exercise.
**Pears**
The high fiber content in pears enhances digestive health, blood sugar control, heart health, and weight management.
**Mango**
The carotenoid compounds give mangoes their golden color and are linked to various health benefits. Two of these nutrients, lutein and zeaxanthin, enhance better vision, while another, mangiferin, offers cancer protection.
