Eating fruit on a regular basis can boost health. However, not all fruits are created equal. Some of them provide unique health benefits.
Here are the 12 healthiest fruits on earth.
Among the tropical fruits, pineapple is a nutrition superstar. One cup (237 ml) of pineapple provides 131% of the Reference Daily Intake (RDI) for vitamin C and 76% of the RDI for manganese.
Pineapple also contains bromelain, a mixture of enzymes known for its anti-inflammatory properties and ability to digest protein.
Blueberries have powerful health benefits. They have an impressive nutrition profile, being particularly high in fiber, vitamin C, vitamin K and manganese.
Blueberries are also exceptionally high in antioxidants.
The antioxidants in blueberries may reduce the risk of chronic conditions, such as heart disease, diabetes and Alzheimer’s. Blueberries are also known for their powerful effects on the immune system.
Apples are among the most popular fruits, and also happen to be incredibly nutritious.
They contain a high amount of fiber, vitamin C, potassium and vitamin K. They also provide some B vitamins.
Another notable health benefit of apples is their pectin content. Pectin is a prebiotic fiber that feeds the good bacteria in your gut and helps improve digestion and metabolic health.
Mangoes are an excellent source of vitamin C. They also contain soluble fiber, which can provide many health benefits.
Additionally, mangoes have strong antioxidant and anti-inflammatory properties that may help reduce the risk of disease.
Strawberries are highly nutritious. Their vitamin C, manganese, folate and potassium contents are where they really shine.
Compared to other fruits, strawberries have a relatively low glycemic index. Eating them shouldn’t cause a big blood sugar spike.
Similarly to other berries, strawberries have a high antioxidant capacity, which may reduce your risk of chronic disease.
Watermelon is high in vitamins A and C. It’s also rich in some important antioxidants, including lycopene, carotenoids and cucurbitacin E.
Some of watermelon’s antioxidants have been studied for their anti-cancer effects.
Lycopene intake is linked with a reduced risk of cancers of the digestive system, while cucurbitacin E may inhibit tumor growth. Consuming lycopene-rich foods can also promote heart health because of their ability to reduce cholesterol and blood pressure.
Oranges are one of the most popular and nutritious fruits in the world. Eating one medium orange will provide a significant amount of vitamin C and potassium. They’re also a good source of B vitamins, such as thiamine and folate.
The plant compounds in oranges are responsible for most of their health benefits. These include flavonoids, carotenoids and citric acid.
For example, citric acid may reduce the risk of kidney stones.
Bananas are rich in vitamins and minerals and have quite a few health benefits to offer.
They are well known for being high in potassium. One medium banana provides 12% of the RDI for this mineral.
One unique property of bananas is their carb makeup. The carbs in green, unripe bananas consist largely of resistant starch, which may improve blood sugar control and make you feel full.
Bananas also contain pectin, which may improve blood sugar control and digestive health.
Grapes are very healthy. Their high antioxidant content is what makes them stand out. The anthocyanins and resveratrol in grapes have both been shown to reduce inflammation.
Cherries are rich in nutrients, especially potassium, fiber and vitamin C.
They contain antioxidants, including anthocyanins and carotenoids, which reduce inflammation and may 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 may help treat insomnia and other sleep disorders.
Peaches are rich in potassium, fluoride and iron.
Peaches contain phosphorous, which along with other minerals helps strengthen bones and teeth. The antioxidants in peaches, such as, vitamin C and zinc are required for the normal functioning of the immune system. Peaches are a great source of zinc, which also has anti-aging properties.
Kiwis are small fruits that pack a lot of flavor and plenty of health benefits. Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber.
Their small black seeds are edible, as is the fuzzy brown peel, though many prefer to peel the kiwi before eating it.
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