You can’t go wrong when it comes to eating more products. Long story short: Every single fruit (and vegetable!) Is a great option. Studies have shown that eating at least four to five servings a day helps boost mood and reduce your risk of heart disease, obesity, and type 2 diabetes. Yet according to the Centers for Disease Control and Prevention (CDC), only 10% of Americans eat enough fruit – about 1½ to 2 cups daily. Many of us also skip adequate dietary fiber, calcium, potassium, and magnesium, all of which are found in abundance. For example, potassium helps maintain healthy blood pressure and you can easily find it in bananas, pruning’s, and cantaloupe. Fruit fiber helps with better digestion and lowers calories, making it a smart choice if you’re trying to lose weight.
Whether you choose fresh or frozen, make it your goal to get more fruit in each meal. Sprinkle the mixed berries into the oatmeal in the morning, grab a banana for lunch, or toss the avocado in a heart-healthy salad for dinner. No matter how you cut it into pieces, eating 20 more best fruits can benefit your body and mind – starting with these 21 ideas.
1. Apples
An apple a day can actually keep your cardiologist away. Evidence has shown that frequent apple consumption can lower total cholesterol, which can help reduce your risk of heart disease. It is found in apple skin thanks to phenolic compounds – antioxidant compounds that help promote healthy cellular function and proper blood flow. A combo of vitamin C, fiber (about 5 grams of medium apple), and phytochemicals make these a smart household head for your whole family. Everyone knows that in the list of best fruits “Apple” always tops on the list.
2. Mango
Mango pods for a delicious tropical treat filled with vitamin C, potassium-, and beta carotene. We like to make a huge batch of mango-filled squares and load them into the fridge or freezer, so they are always present when you don’t need one. Also, the preparation engages your little ones in the kitchen, and adds an extra layer of that kebab fun!
3. Blackberries
Berries provide the perfect snack of nature: they are deliciously sweet, satisfying, and nutritious. One cup of berries can provide about half of your daily requirement of vitamin C. Also, thanks to the antioxidants found in barley for their cell-protective properties, a whole host of chronic diseases have been linked to reducing your risk. Our favorite way to eat any kind of berry. Soup these for PB & Jate jam to add extra fiber, more antioxidants, and less sugar than condensed, sweet jelly.
4. Grapefruit
Like other citrus fruits, grapefruit yields are rich in vitamin C. Studies have shown that eating grapes improves blood pressure and helps lower cholesterol levels.
5. Cantaloupe
Cantaloupe is high in potassium, vitamin C, and folate. The flavonoids found in watermelon have anti-inflammatory, blood sugar-stabilizing, and immune-boosting properties. Also, water-filled cantaloupe offers an increase in hydration.
6. Avocado
Avocado is different from other fruits. Most fruits are high in carbs, but avocados are low in carbs and essentially healthy fats. Most of the fats in avocado are oleic acid, a monounsaturated fat associated with reduced inflammation and heart health.
In addition to healthy fats, avocados contain potassium, fiber, and magnesium. A whole avocado provides 28% of the RDI for potassium. Adequate potassium intake is associated with lower blood pressure and a lower risk of stroke.
7. Raspberries
Raspberry is a fruit with the most fiber with 8 grams per cup. As a nutritious packaged choice, raspberries offer antioxidant and blood-sugar stabilizing benefits, especially when combined with protein sources. Add raspberries to your breakfast to boost energy levels and keep you satisfied until lunch.
8. Pomegranate
One cup of these petite treats packs up to 7 grams of fiber and 10% potassium you should get every day. Use these in savory entries or sprinkle them on salads for hints of sweetness.
9. Pears
In addition to vitamin C and fiber (25% of your daily value!), A single juicy pear will help keep you hydrated. A quick idea for dinner: Good housekeeping test kitchen Thai steak and pear salad recipe takes 20 minutes to make.
10. Cranberries
Cranberries have impressive health benefits.
Rich in Vitamin C, Manganese, Vitamin E, Vitamin K1, and Copper, they have a great nutritional profile. They contain a significant number of antioxidants called flavanol polyphenols that can improve health.
What makes cranberry unique from other fruits is that their juices and extracts help prevent urinary tract infections. A-type anthocyanins are compounds that appear to be responsible for this effect, as they can trap bacteria in the lining of the bladder and urethra.
11. Lemon
Lemons are rich in vitamin C and other plant compounds that can enhance heart health, promote weight loss and help prevent kidney stones.
Lemon is a very healthy citrus fruit known for its high vitamin C content. They may be particularly helpful in the development of heart disease due to their ability to lower blood lipids and blood pressure.
Based on data from animal studies, researchers have also suggested that plant compounds in lemons may help prevent weight gain. Other studies have shown that citric acid in lemon juice has the ability to treat kidney stones.
12. Blueberries
Since these have been implicated in polyphenolic compounds, eating more blueberries benefits the blood vessels and can protect your heart by preventing harmful plaque or damage. The fibers in berries reduce the digestive rate of your GI tract, stabilize the excretion of sugar in your bloodstream, and offer a long-lasting energy boost.
13. Plum
Plums have anti-inflammatory benefits that can help increase knowledge. Choose dried prunes for more calcium and magnesium, which has been linked to reducing your risk of osteoporosis.
14. Strawberries
Strawberries are a great source of antioxidants – especially just one cup of vitamin C. Half a strawberry pack about 150% of your daily value. The same serving contains about 80 calories and up to 9 grams of fiber, a combo that helps you enjoy maximum flavor and fullness for minimal calorie expenditure.
15. Watermelon
Watermelon is 92% water, which is a great choice for hydration. Your diet provides about 20% of your fluid intake and eating water-packed snacks like watermelon can help you avoid the dehydration associated with mild, headache. Since fruits are high in water, potassium, and magnesium, it also helps offset excess sodium in your diet.
16. Kiwis
In addition to vitamin C, potassium, and antioxidants you get from kiwi, the combination of folate, magnesium, and B-vitamins found in this fruit can help keep you cool. Some (early) studies have linked eating kiwi as a pre-bed breakfast with an easier time falling asleep!
17. Cherry
Cherries are rich in nutrients, especially potassium, fiber, and vitamin C. They contain antioxidants including anthocyanins and carotenoids that reduce inflammation and can help prevent several diseases.
Another impressive health benefit of cherries is their melatonin content. Melatonin is a hormone that signals your brain when it’s time to sleep. It can help cure insomnia and other sleep disorders.
One study concluded that the melatonin content in tart cherry juice increases sleeps duration and quality.
18. Banana
Bananas are rich in vitamins and minerals and have several health benefits to offer. They are known as potassium high. A mineral banana provides 12% of the RDI for this mineral. A unique property of bananas is their curb makeup.
The sugars in green, unripe bananas contain plenty of resistant starch, which can improve blood sugar control and make you feel full. Bananas also contain pectin, which can control blood sugar and improve digestive health.
Furthermore, studies have shown that the high carb and mineral content in bananas make them a great source of fuel before exercise.
19. Oranges
Orange is one of the most popular and nutritious fruits in the world.
Eating a medium orange will provide significant amounts of vitamin C and potassium. These are a good source of thiamine and folate B vitamins.
The plant compounds in oranges are responsible for most of their health benefits. These include flavonoids, carotenoids, and citric acid.
For example, citric acid can reduce the risk of kidney stones.
Oranges are similar to lemons in their impressive amounts of vitamin C and citric acid, which help increase iron absorption and prevent anemia.
20. Grapes
Grapes contain polyphenolic compounds with antioxidant properties that help reduce cellular damage. Adding grapes (about 1-2 cups per day) to your diet helps protect your body tissues and reduce inflammation markers.
21. Olives
Olives are a good source of vitamin E, iron, copper, and calcium.
They provide plenty of antioxidants, which can help prevent heart disease and liver damage, as well as have anti-inflammatory effects. Similarly, in avocados, olives contain oleic acid which can provide various benefits for the prevention of heart disease and cancer. Additionally, prevalent studies have linked certain plant compounds in olives to a reduced risk of osteoporosis.