The Best Fruits To Eat for Good Health

All fruits are nutritious, but some stand out from the crowd due to their exceptionally high levels of vitamins, minerals, fiber, and protective plant compounds.

Eating more fruits, such as blueberries, citrus fruits, apples, and pomegranates, can improve the quality of your diet and may benefit your health in other ways as well, such as reducing your risk of common health conditions like heart disease and certain cancers.

Here are 15 of the healthiest fruits you can eat, ranked.

1. Blueberries

Blueberries have long been considered one of the healthiest fruits you can eat. Decades of research has shown that regularly eating blueberries can significantly improve and protect health. For example, studies show that daily consumption of one-third cup of blueberries can reduce the risk of several health conditions, including type 2 diabetes and heart disease.

Blueberries are a concentrated source of powerful antioxidant and anti-inflammatory compounds, like flavonoids and anthocyanins, and are are high in fiber, vitamin C, and several other essential nutrients, making them one of the healthiest fruits you can add to your diet.

2. Cherries

Cherries vary in taste from sweet to tart, but all cherries are packed with health-protective substances. Both sweet and tart cherries contain polyphenols such as anthocyanins, catechin, epicatechin, and hydroxycinnamates, all of which have potent antioxidant and anti-inflammatory properties.

Because cherries are so high in anti-inflammatory compounds, research suggests that consuming cherries may reduce the risk of several inflammatory diseases, such as arthritis, heart disease, and certain cancers.

Cherries also provide a good source of fiber, plus vitamins and minerals like vitamin C and potassium.

3. Pomegranate

Pomegranate is a fruit native to Asia that has sweet-tasting, crunchy seeds, or arils, that are packed with nutrition. Just one cup of pomegranate arils covers 20% of your daily needs for vitamin C, which has powerful antioxidant and immune-supporting properties, and 17% of your needs for folate, a B vitamin that plays important roles in red blood cell formation, growth, and development.

Because pomegranates are so high in nutrients and antioxidant compounds, eating pomegranate arils and drinking pomegranate juice may help boost athletic performance, heart health, brain function, and protect against a number of health conditions.

4. Raspberries

Raspberries are one of the best sources of fiber you can eat, packing 9.75 grams of fiber per cup, which covers nearly 35% of the 28 gram Daily Value (DV) for fiber intake.

Adding fiber-rich foods, like raspberries, to your diet helps promote healthy bowel movements, prevents constipation, and fuels the growth of beneficial bacteria in the digestive tract. Fiber also helps you feel full after eating, helping you maintain a healthy body weight. In addition to being an excellent source of fiber, raspberries are packed with vitamins and minerals, like vitamin C, manganese, and vitamin K, plus powerful antioxidants and anti-inflammatory plant compounds.

5. Avocados

Avocados are unique fruits that are high in heart-healthy fats and fiber, yet low in carbohydrates. One half of an avocado provides nearly 7 grams of filling fiber and just 8.5 grams of carbs, making avocados a smart choice for those following low-carb diets.

In addition to fiber, avocados are high in monounsaturated fats, which have been shown to help support healthy blood lipid levels, as well as vitamin C, vitamin E, folate, and magnesium, all of which are essential to overall health. Studies show that eating avocados may promote blood sugar regulation, weight loss, and heart health, while increasing overall nutrient intake.

6. Oranges

Oranges pack a punch when it comes to nutrition and can help you meet your needs for essential nutrients like vitamin C. Just one navel orange contains 82.7 milligrams (mg) of vitamin C, which covers 92% of your daily needs for this nutrient.

Vitamin C is necessary for immune function, collagen synthesis, and iron absorption, and also functions as a powerful antioxidant, protecting cells against damage that may otherwise lead to disease. Studies show that people who regularly consume citrus fruits have a lower risk of developing a number of diseases, including type 2 diabetes and certain cancers, including colorectal cancer.

7. Apples

Apples are popular fruits that are rich in nutrients that help support the health of your heart. For example, apples are high in soluble fiber, a type of fiber that promotes healthy blood lipid levels by decreasing cholesterol absorption in the digestive tract and increasing its excretion from the body.

A 2020 review found that eating apples is an effective way to reduce total and LDL cholesterol, as well as blood pressure and inflammatory markers, all of which can protect against heart disease development. To support heart health, the researchers recommended a daily apple intake of 100 to 150 grams, which equates to one small-to-medium-sized apple per day.

8. Grapefruit

Grapefruits are tart-tasting citrus fruits that are highly nutritious. Adding a cup of grapefruit segments to your daily diet will cover nearly 100% of your needs for vitamin C, which can benefit the health of your skin, heart, and immune system.

Grapefruits are also rich in flavonoids, such as naringin and naringenin, which have been shown to possess anticancer properties.

9. Peaches

Though peaches are commonly consumed in sweets like pies and jams, it's best to enjoy peaches in their whole, raw form.

Research shows that fresh peach peels and pulp have higher antioxidant and anti-inflammatory activity than cooked peach products and that peach peels are more concentrated in minerals and polyphenol antioxidants than peach pulp. In fact, some studies suggest that peach peels have up to a 27-fold higher antioxidant activity than peach pulp.

In addition to proving antioxidants like carotenoids and phenolic acids, peaches are also a good source of nutrients such as vitamin C, vitamin A, potassium, and fiber.

10. Blackberries

Blackberries are sweet, juicy and packed with vitamins, minerals, fiber, and protective plant compounds.

Blackberries contain high levels of anthocyanins, flavonols, and ellagitannins, which contribute to their powerful antioxidant capacity. In addition to lowering inflammation and protecting against cellular damage, blackberries may help reduce heart disease risk factors, such as high blood pressure and blood lipid levels.

Studies show that eating anthocyanin-rich fruits, like blackberries, may reduce the risk of common health conditions, like heart disease. A 2021 review that included 59 studies found that high intake of anthocyanin-rich foods, including berries, was related to a 27% reduced risk of total heart disease incidence and a 9% lower risk of total heart disease-related death.

11. Strawberries

Strawberries are a favorite of kids and adults alike, and for good reason. In addition to their sweet taste and versatility in the kitchen, strawberries are exceptionally nutritious, providing a variety of vitamins and minerals important for maintaining skin and heart health, such as folate and vitamin C.

A cup of strawberries covers over 100% of your daily needs for vitamin C, a nutrient that's needed for the production of collagen, a protein that maintains your skin's elasticity, volume, and hydration.

Studies show that consuming strawberries may benefit heart health by improving blood vessel function and lowering heart disease risk factors such as LDL cholesterol and may help boost the body's antioxidant defenses.

12. Grapes

Grapes are high in polyphenol compounds, such as flavonoids, phenolic acids, and resveratrol, all of which may help boost heart health and protect against heart disease.

Resveratrol may also protect against aging and age-related health conditions by activating certain proteins called sirtuins, which may have anti-aging and longevity-promoting effects in the body.

Additionally, grapes are concentrated in nutrients essential to health, such as copper, vitamin K, and B vitamins.

13. Mangoes

Mangoes are tropical fruits with bright-orange-colored flesh that has a juicy texture and sweet taste. Mangoes contain a variety of nutrients, but are especially rich in vitamins A and C. One cup of mango providing 10% and 67% of the DV for these nutrients, respectively. Both of these vitamins have cellular-protective properties and are essential for the functioning of the immune system.

Mango also contains plant compounds and nutrients that may help support digestion and bowel movements, such as polyphenol antioxidants and fiber. A 2018 study found that daily consumption of 300 grams of mango significantly improved stool consistency and frequency and reduced intestinal inflammation in people with chronic constipation compared to a fiber supplement.

14. Apricots

Apricots are small, orange-colored fruits that are rich in several nutrients, such as vitamin C, vitamin A, and potassium. They are an excellent source of beta-carotene, a provitamin A carotenoid that has antioxidant and anti-inflammatory benefits. In fact, beta-carotene accounts for up to 84% of the total carotenoid content in apricots.

Having higher blood levels of beta-carotene has been shown to protect against several health conditions, including colorectal cancer, as well as heart disease- and cancer-related death.

Apricots have a sweet, slightly tart flavor and can be enjoyed raw or cooked in dishes like fruit salads and pies.

15. Pineapple

Pineapples are one of the most popular tropical fruits in the world. They have a very sweet taste and juicy texture and are commonly enjoyed raw, such as in fruit salads, and added to drinks like smoothies.

Pineapples are low in calories, yet are packed with vitamins and minerals such as vitamin C, copper, manganese, and several other nutrients. For example, just one cup of sliced pineapple covers 88% of your daily vitamin C needs.

They're also high in an enzyme called bromelain, which has anti-inflammatory, antibacterial, and immune-supportive properties.

How Much Fruit Should You Have Per Day?

Health organizations such as the The American Heart Association recommend that most people aim to take in four to five servings each of fruit and vegetables per day. A serving of fruit equates to one medium fruit, about the size of an adult fist, or a half-cup of sliced fruit.

Eating a diet rich in fruits and vegetables can help protect against a number of chronic health conditions and promotes overall health and longevity.

Enjoying fresh fruit can benefit most people, even those with health conditions that impact blood sugar control, like type 2 diabetes. In fact, research shows that including fruit in a diabetes-friendly diet can help improve diabetic control by reducing fasting blood sugar levels.

Though fruit is nutritious and can be included in most well-rounded diets, it's possible to overdo it when it comes to fruit intake. Fruit is very sweet and easy to eat, so it's important to enjoy fruit in moderation in order to leave room for other healthy foods that contain nutrients essential to health, such as vegetables, nuts, and protein sources, like fish.

Tips for Consuming Fruit

For the biggest nutritional benefit, it's best to enjoy fresh fruit or frozen, unsweetened fruits. Though canned and dried fruit can also be included in a healthy diet, it's best to avoid fruit products that contain added sugar, such as dried fruit coated in sugar and fruit canned in heavy syrup, as consuming too much added sugar can harm health and increase your risk of developing conditions like heart disease and type 2 diabetes.

Fresh fruit, like apples and oranges, make a convenient snack option as they are portable and can be paired with filling, high-protein foods like cheese or nuts.

Fruit can also be added to a number of recipes, such as overnight oats, chia pudding, cheese plates, and salads, and can be enjoyed after dinner as a sweet, yet nutritious dessert option.

A Quick Review

Fruits, such as berries, oranges, pineapple, and grapes, are highly nutritious, providing vitamins, minerals, fiber, and plant compounds that benefit health in a number of ways.

Adding more fruit to your diet can improve your overall diet quality and may lower your risk of developing several health conditions, including heart disease and certain cancers.

Try keeping a variety of fruits stocked in your kitchen for an easy and delicious way to protect your health and boost your nutrient intake.