22 Healthiest Fruits to Eat, According to Nutritionists
Nutritionists reveal how varied produce boosts digestion, energy, and natural radiance.
Fruits offer an incredible array of benefits for your body, from immune support to heart health, better digestion, and radiant skin. With so many options at the grocery store, it can be difficult to know which ones offer the most nutritional value. This comprehensive guide explores the 22 healthiest fruits you should incorporate into your daily routine, based on expert advice from nutritionists and the latest research.
Why Fruits Belong in Every Diet
Fruits are loaded with key nutrients, such as vitamins A, C, and K, potassium, magnesium, fiber, and antioxidants. Eating a variety of fruits provides:
- Support for immune function thanks to vitamin C and plant compounds.
- Digestive health through both soluble and insoluble fiber that keeps you regular and feeds healthy gut bacteria.
- Reduced risk of chronic diseases by helping lower cholesterol, improve blood pressure, and fight cellular stress.
- Hydration and healthy skin due to their high water content and abundance of nutrients.
Let’s delve into the 22 healthiest fruits you should be eating, how they benefit you, and simple tips to add more to your meals.
Berries
Berries are small, colorful, and bursting with nutrition. They pack a significant antioxidant punch in every bite, are low in calories, and high in fiber. Here are some top picks:
- Strawberries: One cup of halved strawberries delivers around 150% of your daily vitamin C needs. They also contain folate and manganese, making them a great choice for immune support and skin health.
- Blueberries: Especially wild blueberries, are famous for anthocyanins—plant compounds with antioxidant properties. Studies link higher blueberry consumption with brain health and reduced inflammation.
- Blackberries: High in vitamin C (one cup offers about half your daily need), vitamin K, and manganese. Their deep color indicates rich polyphenol content, key for reducing cell damage.
- Raspberries: A fiber powerhouse, with one cup providing about 8 grams. They’re also sources of vitamin C and support healthy blood sugar levels.
Tip: Use fresh or frozen berries on oatmeal, yogurt, or as a swap for sugary jam in PB&J.
Papaya
This vibrant tropical fruit is rich in vitamins A, C, and E—essential nutrients for immune defense, skin, and vision. Papayas provide digestive enzymes and fiber to help regulate digestion and keep you full. Eating the seeds, though bitter, adds more fiber and beneficial phytonutrients.
- Benefits: May boost immunity, promote glowing skin, support healthy digestion, and lower risk for heart disease.
- Serving idea: Cube fresh papaya in fruit salads or add to smoothies for a natural sweetness.
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Pear
Pears offer over 20% of your daily value for fiber in just one fruit, supporting digestive and heart health. They’re also hydrating and provide vitamin C, which helps the body fight off illness.
- Benefits: Digestive regularity, hydration, and immune support.
- Tip: Try pears grilled, roasted, or paired with cheese for a satisfying snack.
Apple
The old adage rings true: An apple a day may help keep your doctor away. Apples—especially with the skin on—provide antioxidants like quercetin, which help lower cholesterol and support cardiovascular health. They are also rich in fiber and pair well with both sweet and savory dishes.
- Benefits: Heart health, lower cholesterol, antioxidant protection.
- Serving idea: Sliced with nut butter, baked with cinnamon, or added to salads.
Banana
Bananas are a go-to snack, brimming with potassium, vitamin B6, and vitamin C. Their prebiotic fiber supports gut bacteria, aiding in digestion and regularity. The potassium content is notable for its impact on blood pressure and heart health.
- Benefits: Supports healthy blood pressure, provides sustained energy, and boosts digestion.
- Serving idea: Add sliced bananas to oatmeal or blend into smoothies with chia seeds and walnuts for extra heart health benefits.
Pineapple
This juicy tropical fruit is not only delicious but also loaded with vitamin C and bromelain, an enzyme that aids in digestion and potentially reduces inflammation.
- Benefits: Boosts immune function, aids digestion, and may promote healing.
- Tip: Eat fresh pineapple as a snack or add to stir-fries for a tropical twist.
Guava
One of the best sources of vitamin C among fruits, a single guava can provide more than double your daily requirement. Guavas are also high in fiber and low in calories, making them a satisfying, waistline-friendly choice.
- Benefits: Immune system support, healthy digestive system, and weight management.
- Serving idea: Eat guava raw, or toss diced guava into fruit salads and salsas.
Plum
Plums contain vitamin C, potassium, and fiber, all while being low in calories. They also house polyphenols that offer anti-inflammatory and antioxidant support, and can be particularly helpful for digestive health.
- Benefits: Digestive support, blood sugar regulation, antioxidant protection.
- Tip: Enjoy fresh, or try stewed plums for a fiber-rich dessert.
Lime and Lemon
These zesty citrus fruits are loaded with vitamin C and antioxidants. Both limes and lemons can aid in hydration, support immune function, and enhance the absorption of plant-based iron when combined with vegetables or legumes.
- Benefits: Immune health, improved hydration, absorption of non-heme iron, and vibrant skin.
- Tip: Squeeze fresh lime or lemon juice over salads, seafood, or into water for a refreshing flavor boost.
Apricot
Apricots deliver a good amount of vitamin A in the form of beta-carotene, helpful for eye health and immune defense. They’re also a gentle source of dietary fiber and vitamin C.
- Benefits: Eye health, immune support, skin nourishment.
- Serving idea: Enjoy them fresh, dried (in moderation), or add to baked goods and salads.
Mango
Rich in vitamins A and C, mango is another tropical superstar. Its high fiber content helps digestion and the antioxidants may help boost immune defenses and improve skin and hair health.
- Benefits: Immune protection, healthy eyes, support for glowing skin and hair.
- Serving idea: Blend into smoothies or cube for salsas and grain bowls.
Watermelon
Made up of more than 90% water, watermelon is a superb source of hydration. It also contains lycopene, which is linked to heart health and may help reduce oxidative stress in the body.
- Benefits: Keeps you hydrated, supports cardiovascular health, provides vitamins A and C.
- Tip: Eat chilled watermelon on hot days, or blend into refreshing popsicles and drinks.
Kiwi
Kiwis are small, green wonders packed with vitamin C (almost double that of many oranges per serving) and potassium. Their fiber content is high, and they contain unique actinidin enzymes that support digestion.
- Benefits: Immune system boost, digestive support, heart health.
- Tip: Eat them whole (skin included for extra fiber), slice into salads, or add to yogurt parfaits.
Cherries
Cherries are antioxidant-rich, especially in anthocyanins, and have anti-inflammatory properties. They contain melatonin, which may help regulate sleep cycles.
- Benefits: Decreased inflammation, potential support for better sleep, antioxidant defense.
- Serving idea: Eat as a snack, or use pitted cherries in smoothies, salads, or desserts.
Grapefruit
Grapefruit is loaded with vitamin C, fiber, and the antioxidant lycopene. Eating grapefruit may help regulate appetite and support stable blood sugar levels.
- Benefits: Immune support, blood sugar control, hydration.
- Tip: Enjoy fresh segments, or broil for a sweet breakfast topping.
Grapes
Grapes are abundant in resveratrol, a polyphenol considered beneficial for heart health and cellular protection. They are hydrating, rich in vitamin K, and make a satisfying snack.
- Benefits: Heart health, improved hydration, antioxidant defense.
- Serving idea: Eat fresh as a snack, freeze for a healthy treat, or add to salads.
Pomegranate
Pomegranate seeds provide vitamin C, potassium, and an impressive hit of antioxidants called punicalagins. These compounds may be especially helpful for heart health and anti-inflammatory effects.
- Benefits: Cardiovascular support, antioxidant protection, reduced inflammation.
- Serving idea: Sprinkle seeds on oatmeal, yogurt, or incorporate into grain bowls.
Peach
Peaches are juicy, sweet, and rich in vitamins A and C, potassium, and some iron. Their high water content and gentle fiber make them a favorite for digestive health and hydration.
- Benefits: Digestive well-being, hydration, and support for healthy skin.
- Tip: Enjoy peaches fresh, grilled, or tossed into salsas and desserts.
Pluot
A hybrid of plums and apricots, pluots combine the nutrition of both parents: high vitamin C and A, as well as ample fiber. Their sweet-tart flavor makes them popular for snacking and baking.
- Benefits: Immune system support, digestive health, antioxidant boost.
- Serving idea: Slice and eat fresh, or add to salads and fruit tarts.
Cantaloupe
Cantaloupe is rich in beta-carotene (a precursor to vitamin A), vitamin C, and potassium. Its sweet, juicy flesh is highly hydrating and supports eye and immune function.
- Benefits: Hydration, immune health, skin and eye support.
- Tip: Serve chilled as a snack, or in fruit salads and smoothies.
Tomato
Though often considered a vegetable, tomatoes are botanically a fruit and top the CDC’s rankings for healthiest fruits based on nutrient density. Tomatoes provide vitamin C, potassium, folate, vitamin K, and antioxidant lycopene, which is best absorbed when cooked with a healthy fat like olive oil.
- Benefits: May help reduce risk of heart disease and certain cancers, support healthy skin and eyesight, and aid digestion.
- Tip: Enjoy raw in salads, or cooked as sauces and soups for maximum absorption of nutrients.
Fruit Nutrition Table
| Fruit | Vitamin C (mg/serving) | Fiber (g/serving) | Key Antioxidant |
|---|---|---|---|
| Strawberry | 89 | 2.9 | Anthocyanins |
| Blueberry | 14 | 3.6 | Anthocyanins |
| Orange | 70 | 3.4 | Flavonoids |
| Apple | 8 | 4.4 | Quercetin |
| Tomato | 14 | 1.8 | Lycopene |
| Papaya | 88 | 2.7 | Beta-carotene |
| Banana | 10 | 3.1 | Dopamine |
| Kiwi | 92 | 2.1 | Actinidin |
| Pomegranate | 10 | 4.0 | Punicalagins |
Frequently Asked Questions (FAQs)
Which fruit has the most vitamin C?
Papaya and guava are both excellent sources of vitamin C, each surpassing the amount found in oranges per serving. Kiwis also deliver a significant vitamin C boost.
What is the healthiest fruit overall?
According to the CDC, tomato is the healthiest fruit based on its nutrient density score. While watercress leads among all produce, tomatoes top the fruit category. However, all fruits on this list provide substantial health benefits when included regularly in your diet.
What’s the best way to eat fruit for maximum benefit?
Enjoy a variety of fruits in their whole or minimally processed forms. Some nutrients, like lycopene in tomatoes, are better absorbed when cooked and served with a healthy fat, such as olive oil. Pair fruits with protein or healthy fat to help balance blood sugar and keep you fuller longer.
Can people with diabetes eat fruit?
Yes! Most fruits have a low to moderate glycemic index and offer dietary fiber, which can help manage blood sugar. Portion control and pairing fruit with proteins/fats is important. Consult your healthcare provider for personalized guidance.
Are fruit juices equally healthy?
Whole fruits are more beneficial than juices because juice lacks fiber and is easier to consume in excess, leading to blood sugar spikes. For maximum nutrition, choose fresh or frozen fruits and enjoy them in their natural form.
Simple Ways to Add More Fruit to Your Diet
- Top your morning oatmeal or cereal with a mix of fresh berries or sliced banana.
- Blend smoothies with leafy greens and a variety of fruits for a nutrient-rich meal.
- Snack on a whole apple, pear, or peach for sustained energy.
- Add chopped fruit to salads for a burst of flavor and color.
- Freeze grapes or berries for a refreshing treat.
Final Thoughts
Adding more fruit to your daily routine is a simple, delicious way to support your long-term health. Choose a wide variety to benefit from different nutrients and phytochemicals, and savor the natural sweetness and color they bring to your table.
References
- https://www.goodhousekeeping.com/health/diet-nutrition/a62685223/healthiest-fruit-tomato/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3649719/
- https://www.goodhousekeeping.com/health/diet-nutrition/g28511617/healthiest-fruits/
- https://www.freshplaza.com/north-america/article/9758551/kiwifruit-earns-good-housekeeping-s-2025-best-snack-award-for-fifth-year/
- https://www.360girlsandwomen.com/post/30-healthiest-fruits-to-eat-according-to-nutritionists-good-housekeeping-interview
- https://provarmanagement.com/good-housekeeping-healthy-snack-awards-2020/
- https://www.alterecofoods.com/blogs/press/the-2022-good-housekeeping-healthy-snack-awards
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