According to government guidelines, fruit and vegetables should form the cornerstone of your diet. Yet the reality is that a mere 12% of adults meet the recommended 1.5-2 cups of fruit daily.
There’s no denying that fruit is healthy. Fruit is loaded with fiber, essential vitamins and minerals, antioxidants and other protective substances that guard against chronic diseases, from heart disease to cancer to mood disorders, like depression and anxiety. Some fruits are even high in protein and low in sugar and can help you meet your nutritional goals.
Most people could benefit from adding more fruit to their diets, and it’s a good idea to eat a range of fruits throughout the week.
Some easy ways to do so include keeping frozen fruit in your freezer and adding them to smoothies, yogurt or oatmeal. You can also buy pre-cut fruit to make it easier to snack on throughout the week. Canned fruit is another good option, but try to avoid those packed in syrup to reduce added sugars. Freeze-dried fruit also has most of the same nutrients as fresh, minus the hydration and some fiber.
All fruits have their superpowers, so mix them up to reap the full spectrum of benefits they provide. But if you’re looking for the healthiest fruits to prioritize, here are some with impressive science-backed benefits.
What is the healthiest fruit?
Blueberries are the healthiest fruit, based on my expertise and research.
The compound in blueberries that lends them their purple-blue hue, anthocyanin, is an antioxidant believed to be responsible for numerous health benefits. Several studies suggest that blueberries have anti-aging benefits, are associated with a lower risk of heart disease and Type 2 diabetes, and can improve cognitive performance.
Blueberries may also help maintain a healthy weight. A study among healthy female twins found that despite having the same genetic makeup, the twin who ate more blueberries had lower body fat compared to the twin who ate fewer.
I always have frozen blueberries on hand. They’re just as nutritious as fresh blueberries, and they’re easy to add to smoothies and yogurt parfaits. I eat them frozen, but if you’d rather not, you can heat them in the microwave first. When warmed, they release their juices, making a delicious addition to yogurt and oatmeal, as well as an ideal topping for pancakes, waffles and nut-butter-topped toast.
Healthiest fruits
Yes, blueberries are well-studied and have impressive benefits, but you can’t subsist on blueberries alone.
Each fruit offers its own unique blend of vitamins, minerals and bioactive substances, so including a range of fruits in your diet is the best way to take advantage of the full spectrum of health-protective benefits they provide.
Strawberries
In eight strawberries, an entire serving size, you'll get 100% of the vitamin C you need each day. Vitamin C supports healthy immune functioning and collagen production, for healthier skin and joints. There’s also evidence that strawberries may reduce markers of harmful inflammation and improve total and "bad" LDL cholesterol among people with high baseline levels.
Raspberries
A cup of raspberries provide 8 grams of the 25-38 grams fiber recommended daily. It also supplies key nutrients like magnesium, potassium and vitamin C. They’re also high in ellagic acid and quercetin, antioxidants that protect your cells from disease-causing damage.
Avocado
You may think of avocados as a fat (and you’d be right to consider them a fat if you’re counting your macros), but avocados are technically a fruit. Much of the fat in avocado is monounsaturated, the type found in extra virgin olive oil and a staple of the ultra-healthy Mediterranean diet.
One study found that replacing some of the carbohydrates in a meal with either a half or whole avocado was associated with several improvements in markers of heart health among overweight and obese individuals.
Watermelon
Many people think watermelon is high in sugar, but a cup of watermelon has less natural sugar than the same portion of many other fruits, including blueberries.
Watermelon and 100% watermelon juice contain a compound called l-citrulline, which has been shown to reduce muscle soreness after exercising. Watermelon is also about 90% water, with each cup supplying about 5 ounces, so it can help you quickly rehydrate.
Since it’s hard for my small family to eat an entire watermelon in a few days, I cut it into chunks and freeze it. Frozen watermelon is delicious in smoothies or blended into coconut water for a refreshing drink.
Dates
While dates taste sweet and are a great substitute for added sugar in many recipes, they’re surprisingly low on the glycemic index, meaning they don’t cause dramatic spikes in blood sugar levels.
Additionally, their natural sugars provide a quick source of fuel, while their fiber content slows digestion. This balance makes dates an excellent source of steady energy.
Setting their delicious, caramel-y taste aside, I ranked dates one of the healthiest fruits because they’ve been associated with benefits like supporting brain, gut health and heart health.
Prunes
Prunes make the cut, not just because they support digestive health, but they also contribute to bone health. I’m swayed by a study that found five to six prunes per day preserved bone mass among postmenopausal women. Those who skipped prunes experienced a decline in bone mass. After reading this and other similar studies, I started eating prunes most days.
Kiwi
In addition to supplying more than 100% of your daily vitamin C requirement, kiwis may support better sleep, digestion and mood. A wide range of nutrients, antioxidants and bioactive substances are thought to be related to kiwi’s health benefits.
Cherries
Cherries have some unique health benefits in terms of supporting sleep and an active lifestyle. Whether tart or sweet, cherries are rich in melatonin, a hormone that regulates your sleep-wake cycle, indicating that cherries may help you sleep better. Eating cherries may also reduce exercise-induced muscle soreness, helping you recover faster.
I like using a blend of frozen sweet and tart cherries in smoothies to benefit from each variety.
Bananas
You don’t have to worry about the carbs or sugar in bananas. Instead, I’d consider them among the healthiest fruits because they have a range of nutrients, including fiber, potassium, copper, magnesium and vitamin B6. Plus, they’re portable, convenient and naturally sweet, making them an ideal snack. You can also use bananas to add moisture and natural sweetness to your baked goods, allowing you to use less actual sugar.
Apples
An apple a day really may keep the doctor away. In addition to supplying fiber, apples contain potent antioxidants. Daily intake of this fruit has been shown to lower blood pressure, unhealthy LDL cholesterol and inflammation status while increasing good HDL cholesterol and supporting healthy endothelial function — a metric of how well your blood vessel lining is performing.
Grapefruit
The vitamin C in grapefruit helps promote collagen production, thereby guarding against wrinkling and sagging skin. This antioxidant also supports healthy immune function.
It may also be a great weapon against cancer. Compounds in grapefruit may have anti-cancer properties, and studies on vitamin C suggest that people with high intakes have lower incidences of numerous cancers, including bladder, breast, lung, pancreatic and prostate cancer.
However, eating grapefruit while taking certain prescription medications may cause serious health problems, so check with your doctor or pharmacist before eating grapefruit if you’re taking prescription drugs.
Pomegranate
Chemical compounds in this pomegranate act as an internal sunscreen, protecting you from UVB rays. Other potential benefits from consuming pomegranate and its juice include improved memory, protection against cancer, reduced blood pressure and less post-workout muscle soreness and fatigue.
Papaya
Papaya is rich in vitamin C and vitamin A, nutrients that support immune health and promote vibrant skin. Papaya also contains folate, potassium and magnesium, which contribute to heart health and help maintain healthy blood pressure.
However, what truly sets papaya apart is its enzyme content. Papain, a digestive enzyme found in papaya, aids in breaking down proteins and can support healthy digestion.
Pears
The high fiber content in pears promotes digestive health, blood sugar control, heart health and weight management. Plus, evidence suggests that eating two pears each day improves metrics of metabolic health among people with metabolic syndrome.
Blackberries
In addition to being rich in fiber, compounds in blackberries have antiviral and antibacterial properties that target the germs associated with cavities and gum disease. Additionally, evidence suggests that blackberries may help promote insulin sensitivity and protect against obesity.
Mangos
Carotenoid compounds give mangos their golden color, and they’re also related to mangos’ health benefits. Two of these nutrients — lutein and zeaxanthin — promote better vision, while a third, mangiferin, protects against cancer. Early research also suggests this nutrient may help reduce acne.
Most nutritious ways to eat fruit
All forms of fruit — whether dried, fresh or frozen — are beneficial as long as they don’t contain added sugars or other additives (which may preserve color and extend the shelf life of dried fruits, for instance).
It’s also OK to include a small amount of 100% fruit juice, such as 100% orange or grapefruit juice. 100% fruit juice can help you meet your nutrient needs, but since it lacks fiber and is more concentrated than other forms of fruits, it’s best to stick with a small, 4-ounce serving. After that, choose alternative forms of unsweetened fruit to meet the rest of your fruit requirements.
Are there any unhealthy fruits?
Many people are concerned about the sugar in fruit, but the sugar found naturally in fruit differs greatly from the sugar added to processed foods. Research consistently supports the benefits of fruit, so you don’t need to worry that certain fruits are unhealthy because they’re high in natural sugar.
That said, I’d recommend limiting or avoiding fruit drinks like fruit punches and ades (such as lemonade) since they contain added sugars and other additives, making them less healthy choices. Similarly, swap dried fruit coated in sugar for unsweetened dried fruit when possible.
Best fruits for weight loss
Even though some popular diets, like the keto diet, exclude fruit, research suggests that fruit can help with weight loss. The fiber in fruit helps you feel full longer, making it easier to eat in line with your body’s energy needs. Additionally, fruit acts as a prebiotic, feeding beneficial gut bacteria, which are linked to nutrient absorption and body weight regulation.
Low-calorie, nutrient-dense fruit can also replace higher-calorie, heavily processed snacks. This can make it easier to achieve the calorie deficit needed for weight loss. That said, certain fruits, like apples, may give you even more of a weight loss edge.
