12 most nutritious fruits

Eating a range of healthful fruits provides the body with nutrients and antioxidants that can boost overall health. Good choices include oranges, blueberries, apples, avocados, and bananas, but there are many more to choose from.
Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids.
vitamins
Eating a diet high in fruits and vegetables can reduce a person’s risk of developing heart disease, cancer, inflammation, and diabetes. Citrus fruits and berries may be especially powerful for preventing disease.
This article looks at the nutrition and the many and varied health benefits of these and other fruits.
1. Lemons
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Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits. Like other citrus fruits, they contain vitamin C and other antioxidants.
vitamin C
Antioxidants are essential for human health. These compounds mop up free radicals in the body that can damage the body’s cells and lead to diseases, such as cancers.
free radicals
Researchers believe that the flavonoids in lemon and other citrus fruits have antibacterial, anticancer, and antidiabetic properties.
Researchers believe
Citrus fruits, including lemons, contain active components called phytochemicals that benefit health. These include:
vitamin C
folic acid
folic acid
potassium
potassium
pectin
The juice from one 48 g lemon contains the following nutrients in grams (g) or milligrams (mg):
contains
10.6 calories
3.31 g carbohydrate
carbohydrate
49.4 mg potassium
18.6 mg vitamin C
2.88 mg calcium
calcium
0.1 g of fiber
Lemons also contain thiamin, riboflavin, niacin, vitamin B-6, folate, and vitamin A.
folate
Read more about the health benefits of lemons and lemon water.
health benefits of lemons
lemon water
Use the juice of a lemon to flavor drinking water or squeeze over a salad or fish.
Try adding lemon juice to boiling water with a teaspoon of honey to help soothe a sore throat.
honey
sore throat
It is also possible to eat the rind of organic lemons. Some people use the rind in recipes.
2. Strawberries
Strawberries are a juicy red fruit with a high water content. The seeds provide plenty of dietary fiber per serving. Strawberries contain many healthful vitamins and minerals.
dietary fiber
Of particular note, they contain anthocyanins, which are flavonoids that can help boost heart health. The fiber and potassium in strawberries can also support a healthy heart.
heart health
In one study, people assigned female at birth who ate 3 or more servings per week of strawberries and blueberries — which are both known for their high anthocyanin content — had a lower risk of having a heart attack than those with a lower intake.
one study
a heart attack
Strawberries and other colorful berries also contain a flavonoid called quercetin. This is a natural anti-inflammatory compound.
One cup, or 150 g, of strawberries provides the following nutrients:
the following nutrients
48 calories
11.5 g carbohydrate
3 g of fiber
24 mg of calcium
19.5 mg of magnesium
magnesium
230 mg of potassium
88.2 mg of vitamin C
Strawberries also contain thiamin, riboflavin, niacin, folate, and vitamins B-6, A and K.
Learn more about strawberries.
Learn more about strawberries.
Strawberries are a versatile fruit. People can eat them raw or add them to breakfast cereals or yogurt, blend them into a smoothie, or make them into jam.
yogurt
For more science-backed resources on nutrition, visit our dedicated hub.
dedicated hub
3. Oranges
Oranges are a sweet, round citrus fruit packed with vitamins and minerals.
Oranges are among the richest sources of vitamin C, with one medium fruit providing 78% of a person’s daily value of vitamin C.
78%
A 140 g orange also contains the following nutrients:
the following nutrients
around 65 calories
16.5 g carbohydrate
2.8 g of fiber
60.2 mg of calcium
15 mg of magnesium
232 mg of potassium
82.7 mg of vitamin C
Vitamin C acts as a powerful antioxidant in the body. This vitamin is also essential for immune system function. It boosts immune function by helping the body to absorb iron from plant-based foods.
The human body cannot make vitamin C itself, so people need to get this vitamin from their diet. Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon.
Oranges also provide the following healthful vitamins:
vitamin A, a compound that is important for healthy skin and eyesight
B vitamins, including thiamin and folate, which help keep the nervous and reproductive systems healthy and help create red blood cells.
Learn more about the benefits of oranges.
Learn more about the benefits of oranges.
People can eat oranges on their own as a refreshing snack or by drinking a glass of pure orange juice. Juice oranges at home or choose a brand of fresh juice whose label states it is not from concentrate.
People can also grate orange peel into a salad or yogurt, or as a cereal topping to add extra flavor.
4. Limes
Limes are a sour citrus fruit that provides a range of health benefits.
Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, including antibacterial and antioxidant properties.
The juice of one lime provides the following nutrients:
the following nutrients
11 calories
3.7 g carbohydrate
6.16 g calcium
3.52 mg magnesium
51.5 mg potassium
13.2 mg vitamin C
Read more about the benefits of limes and lime water.
benefits of limes
lime water
Limes work well in savory foods. Try adding the juice or grated peel of a lime to flavor salad dressings or rice dishes. Otherwise, juice a lime and add to hot or cold water for a refreshing drink.
rice
5. Grapefruit
Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white.
Half a grapefruit (154 g) contains the following nutrients:
the following nutrients
64.7 calories
164 g carbohydrate
2.46 g fiber
33.9 g calcium
13.9 g magnesium
208 g potassium
48 g vitamin C
The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity.
obesity
A review study suggests the compounds called furanocoumarins found in grapefruits can help protect against oxidative stress and tumors, and they may support healthy bones.
review study
stress
Some research from this review suggests that grapefruit furanocoumarins may have anticancer properties, which may be especially effective against breast cancer, skin cancer, and leukemia. However, researchers still need to carry out more studies to confirm these properties.
breast cancer
skin cancer
leukemia
People may wish to contact a doctor before adding grapefruit to their diet, as it can interact with certain medications.
Learn more about grapefruit benefits.
Learn more about grapefruit benefits.
Try adding grapefruit slices to a fruit salad, or squeeze the juice into water to make a drink.
People can also buy pure grapefruit juice from the supermarket.
6. Blackberries
Like other berries, blackberries contain health-boosting anthocyanins.
Blackberries contain many seeds, so they have a high fiber content. This means they can help improve gut health and heart health.
improve gut health
Half a cup cup (75 g) of blackberries contains the following nutrients:
the following nutrients
32.2 calories
7.21 g carbohydrate
3.98 g fiber
21.8 mg calcium
15 mg magnesium
122 mg potassium
15.8 mg vitamin C
Learn more about blackberries.
Learn more about blackberries.
People can eat blackberries fresh, add them to yogurt for breakfast or dessert, or add frozen blackberries to smoothies.
7. Apples
Apples make a quick and easy addition to the diet. Eat them with the skin on for the greatest health benefits.
greatest
Apples are high fiber fruits, meaning that eating them could boost heart health and promote weight loss. The pectin in apples helps to maintain good gut health.
Research has shown that there is a link between eating apples regularly and a lower risk of cardiovascular disease, certain cancers, and diabetes.
Research
Apples also have high levels of quercetin, a flavonoid that may have anti-cancer properties.
One study found that people who ate whole apples were 30% less likely to have obesity than those who did not. This can help lower the risk of diabetes and heart disease.
30%
One medium apple with the skin contains the following nutrients:
the following nutrients
94.6 calories
25.1 g of carbohydrate
4.37 g of fiber
195 mg of potassium
10.9 mg calcium
8.37 mg vitamin C
Learn more about apples.
Learn more about apples.
Raw apples make a great snack, and combining them with almond butter helps balance protein and fat intake.
People can also add raw or stewed apples to yogurt, or use applesauce in cooking.
8. Pomegranate
Some people consider pomegranates to be a ‘superfood.’ They are high in antioxidants and polyphenols, which help to combat the oxidative stress that can cause disease in the body.
A review study about the health benefits of pomegranates suggests that they have anti-inflammatory effects and may help protect against brain-related diseases, such as Alzheimer’s disease and Parkinson’s disease. This may be because pomegranates contain particularly high levels of polyphenols.
review
study
Alzheimer’s disease
Parkinson’s disease
Research discussed in this review also suggests that pomegranates may restrict the growth of human prostate cancer cells.
prostate cancer
One raw pomegranate (282 g) contains the following nutrients:
the following nutrients
234 calories
52.7 g of carbohydrate
11.3 g of fiber
666 mg of potassium
28.2 mg calcium
28.8 mg vitamin C
One pomegranate also contains 46.2 micrograms (mcg) of vitamin K. This vitamin is essential for strong bones and healthy blood cells.
Learn more about the benefits of pomegranate juice.
Learn more about the benefits of pomegranate juice.
Pomegranates can make a great addition to salads, or to couscous or rice dishes.
Pomegranates are sweet, so people can also add them to yogurt and fruit salads.
9. Pineapple
Pineapple is an exotic fruit that may help reduce inflammation and promote healthy bowel movements.
may help
Pineapple contains an active compound called bromelain, which many people take as a dietary supplement because of its potential health benefits.
bromelain
The National Center for Complementary and Integrative Health states that bromelain may help with reducing nasal inflammation or sinusitis, though more research is necessary.
National Center for Complementary and Integrative Health
sinusitis
Pineapples alsocontain manganese, which the body uses to build bone and tissue.
a
l
s
o

contain
manganese
A slice of pineapple (166 g) contains the following nutrients:
the following nutrients
83 calories
21.7 g carbohydrate
2.32 g fiber
181 mg potassium
79.3 mg vitamin C
21.6 mg calcium
1.54 mg manganese
Read more about the benefits of pineapple and pineapple juice.
benefits of pineapple
pineapple juice
People can enjoy fresh pineapple by itself or in fruit salads. They can also use pineapple to make tropical salsa or add it as a topping on fish tacos.
Try adding frozen pineapple to smoothies.
10. Bananas
Bananas are well known for their high potassium content. One banana (126 g) contains around 451 mg of potassium. Potassium helps the body control blood pressure.
contains
helps
blood pressure
Bananas are also a good source of energy, with one banana containing 112 calories and 28.8 g of carbohydrate.
The 3.28 g of fiber in a banana can also help with regular bowel movements.
One banana also contains the following nutrients:
1.37 g protein
6.3 mg calcium
34 mg magnesium
11 mg vitamin C
Learn more about bananas.
Learn more about bananas.
A banana is an excellent fruit to use to thicken a smoothie. People can also use them in baking as a natural sweetener or to make banana bread or pancakes.
11. Avocado
Some people refer to avocados as a superfood because of their healthful qualities.
Avocados are rich in oleic acid, a monounsaturated fat. Monosaturated fats can help lower cholesterol levels. The American Heart Association notes that maintaining healthy cholesterol levels with healthful fats could reduce the risk of heart disease and stroke.
monounsaturated fat
cholesterol
American Heart Association
stroke
Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant that is important for healthy eyes and skin.
important
One avocado (201 g) contains the following nutrients:
the following nutrients
322 calories
4.02 g protein
17.1 g carbohydrate
13.5 g fiber
24.1 mg calcium
58.3 mg magnesium
975 mg potassium
20.1 mg vitamin C
Avocados also contain folate, vitamin A, and beta-carotene.
beta-carotene
Learn more about avocados.
Learn more about avocados.
People can add avocado to salads, or mix with lime, garlic, and tomatoes to make guacamole.
garlic
tomatoes
Add avocado to smoothies or hummus, or use avocado instead of other fats in baking.
hummus
12. Blueberries
Blueberries can provide many health benefits.
Like strawberries, blueberries contain anthocyanin, which is a powerful antioxidant. Because of this, they might protect against heart disease, stroke, cancers, and other conditions.
contain
Blueberries also contain pterostilbene, a compound that may help prevent plaque from collecting in the arteries.
also contain
Half a cup of blueberries (75 g) provides the following nutrients:
the following nutrients
42.8 calories
10.9 g carbohydrate
1.8 g fiber
4.5 mg calcium
57.8 mg potassium
7.28 mg vitamin C
Learn more about blueberries.
Learn more about blueberries.
Fresh or frozen blueberries are a great addition to breakfast cereals, desserts, yogurt, or smoothies.
Frequently asked questions
Berries are among the healthiest fruits to eat. They have high antioxidant levels, averaging nearly 10 times the antioxidants of other fruits and vegetables.
nearly 10 times
Berries have many health benefits. Research findings suggest eating berries regularly can:
protect the liver and brain
strengthen the immune system
strengthen
protect against cancer
protect
lower type 2 diabetes risk
help people maintain a moderate weight
All fruits have health benefits, but people should eat a wide variety of fruits and vegetables to gain the most benefit. The colors in fruits and vegetables reflect their phytonutrient or antioxidant content. Eating a rainbow-colored selection will ensure people get the full spectrum of antioxidants.
Examples of phytonutrients and the fruits containing them are as follows:
Beta-carotene: Mango, papaya, cantaloupe, apricots
Lycopene: Pink grapefruit, watermelon, guava, avocado
Anthocyanidins: Blueberries, strawberries, plums, cranberries
Summary
Different fruits have different health benefits. For the best results, add a variety of fruits to the diet.
By eating fruit, a person is providing their body with key vitamins, antioxidants, and dietary fiber. This can have significant benefits for heart health, digestion, weight management, and skin health.
digestion
People can enjoy a wide variety of fruits to improve their health and lower the risk of inflammation, heart disease, cancer, obesity, and diabetes.