What Is the Healthiest Fruit? The Top Pick for Heart Health, Blood Pressure and More
While most fruits are high in fiber and anti-inflammatory properties, one type stands out
The humble fruit is a cornerstone of a balanced diet. Bursting with vitamins, minerals and fiber, fruit promises a bounty of health benefits. But with countless varieties available, what is the healthiest fruit? And is there truly a “healthiest” fruit, or does it come down to diversity and moderation?
We spoke with Tejal Parekh, RD, contributing writer The Mesothelioma Center at Asbestos.com, who shares more about the benefits of these natural treats, which ones pack the biggest punch and how to incorporate them into your diet.
Benefits of eating the healthiest fruit
“Fruits are a large group of plant-based foods that are highly nutritious and are incredibly helpful in preventing many diseases, including heart disease, cancer, weight control, high blood pressure and general inflammation of the body,” says Parekh.
Fruits are generally high in fiber and an excellent source of antioxidants, vitamins and minerals. Many fruits also contain anti-inflammatory compounds. All these micronutrients play a crucial role in heart health, protecting your immune system and more.
The hitch? The healthfulness of a fruit depends on its nutrient density. Fruits rich in vitamins, minerals, antioxidants and fiber are generally healthier choices.
While natural sugars are present in all fruit, the fiber in fruit slows down sugar absorption, preventing blood sugar spikes. Still, as with all types of sugar, you should consume it in moderation.
What is the healthiest fruit?
Pinpointing a single “healthiest” fruit is challenging, as each offers unique nutritional benefits. However, Parekh says that “certain fruits contain higher amounts of specific nutrients that make them slightly ‘superior.’”
According to Parekh, berries often take the crown for their antioxidant content. “Antioxidants are only available through plant based foods,” she says. “Fruits with the highest levels include strawberries, blackberries, cranberries, blueberries, raspberries and grapes. Research has shown that antioxidants are important in reducing our risk for many diseases, including cancer.”
Other contenders for the “healthiest” title include those high in vitamin C, such as citrus fruits, and fiber. “Fruits such as apples, pears, avocados, blackberries, guava, raspberries and pomegranate seeds are all a good source of fiber,” says Parekh.
How to incorporate more healthy fruit into your diet
“The average adult should aim for about two cups of fruit per day,” advises Parekh. A medium-sized apple or banana, or a small bowl of berries, would be a good serving. She also emphasizes that variety is key. “You can choose from a wide range…but ideally, eating a colorful mix of fruits will help you get a wide range of antioxidants and other nutrients. Eat a rainbow of fruits!” Says Parekh. To keep things interesting, experiment with new textures and flavors, or add fruits in different meals throughout the day.
For maximum health benefits, whole fruits generally have the most fiber. “Ideally, you should eat fruits with the skin on if possible, and whole or frozen,” says Parekh. “Canned fruits are also fine, as long as they are not in sugar syrup. Aim for the brands that use fruit juice or water.”
Juicing, while convenient, removes the beneficial fiber. “Fruit juices should be 100% fruit with no added sugar. Aim to drink no more than one cup or less if you are aiming for a lower sugar diet,” says Parekh.
While dried fruits can be a convenient snack, they are often higher in sugar and calories compared to fresh fruit. It’s important to consume them in moderation and choose unsweetened varieties.
Are there any fruits to avoid?
The good news: there are no fruits to strictly avoid. However, Parekh points to one exception. “The only concern is if you have diabetes,” she notes. “In this case, you may want to divide your two cup allowance into four half-cup servings to spread out the carbohydrates in those foods. I would also limit juices, as they can be higher in sugar than the whole fruits.”
More of your health questions answered:
What Happens If You Eat Peanut Butter Every Day? Nutritionists Weigh In
Is It Bad to Eat Before Bed? Experts Say No With These Foods and Guidelines
Do Multivitamins Work? What an MD Wants Women Over 50 To Know
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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