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Fruit is underused by so many people. It’s also misused. Some claim the sugar content is too high; others mistakenly believe that they’re getting all the benefits of fruit from the juice they drink. Wrong! There are so many great things about fruit that are lost when it is juiced. Fruit is loaded with great vitamins, phytochemicals, and fiber. By replacing some other foods in your diet with fruit, you’re likely to decrease the amount of fat and cholesterol that you give you body each day as well. There are almost no bad fruits… really. But some choices are better than others. For example, pick fresh fruit first, than dried fruit, and then juice, and always try to buy organic whenever possible. Here is my list of the top 5 healthiest fruits and why.
- Berries. If I took the time to break them down, they would take up all five slots on my list. Blueberries top this “sublist” in that they contain 14 mg of Vitamin C in one cup and are filled with antioxidants. Then there’s strawberries, blackberries, cranberries, and the list goes on. Berries are extremely nutrient-dense. A one cup serving has less than 50 calories and packs a serious punch. Berries should always be purchased organic. Pesticides are not only very heavily used on berries to increase yield, but also have an ability to retain the chemicals which are used.
- Cantaloupe. Cantaloupes have significant amounts of Vitamins A and C and are a good source of potassium and other minerals. In fact, a one cup serving will provide you with more than 100% of your daily requirement of Vitamins A and C, as well as good amounts of Vitamin B6, Folate and Dietary Fiber. It packs an extra bonus in that it is very sweet and juicy. When you’re fighting a big time sugar craving, this is the fruit to go to (and at roughly 60 calories per serving, you can’t go wrong)! It is primarily in season from June to August, but these days you can typically find it year-round at your local grocery store. Since we don’t eat the rind of this fruit, it is generally safe to buy non-organic.
- Grapes. Grapes are low calorie, sweet and wonderful in texture. Aside from providing a good amount of manganese, these gems are packed with flavonoids. Flavonoids have been found to protect blood vessels, enhance Vitamin C uptake, and even control inflammation. Generally, the more purple/red the grape is, the more flavonoids they contain. A one cup serving is just 60 calories… beat that Snickers. Add this fruit to your must-eat-organic list.
- Apples. So yeah, there’s really something to “An apple an day keeps the Doctor away“. Besides being rich in antioxidants and Vitamin C, a group of chemicals in apples could protect the brain from the type of damage that triggers neurodegenerative diseases like Alzheimer’s and Parkinson’s. Studies done at Cornell University found that the apple phenolics, which are naturally occurring antioxidants found in fresh apples, can protect nerve cells from neurotoxicity induced by oxidative stress. Apples are another good sugar-buster, and studies have found that organic apples actually contain higher levels of phenolics than pesticide-laden alternatives. Why? The apples that have to defend pests on their own create more phenolics to defend themselves.
- Tropical Fruits. This might not have been the expected 5th choice for the list, but I think there are so many great benefits to nearly all fruit in this category not to mention how absolutely divine they taste. If you’re an athlete then you already know what a banana can do for you! While bananas are probably the most common tropical fruit there are many others to take advantage of. While these fruits are generally higher in calorie content and fat, they make up for it in flavor and nutrients.
Here’s how you can make fruit work for you (besides all the healthy benefits they provide). For the next week, instead of your typical sugar fix… candy, soda, cookies, etc… eat a piece of fruit instead. Overtime, you body adjusts to crave what it has been given. If you replace your sugar craving with fruit instead of sweets, eventually you’ll find that what you crave is that piece of watermelon or pineapple… not the m&m’s. Experiment in your produce isle and find your own top 5 favorites. No matter what you choose you can’t go wrong. Here’s my number 1 way of getting more fruit in my diet.
Interest in learning more? Here’s a list of my Top 5 Veggies to eat everyday. For those who are interested in additional topics on health, including the nutrition basics, diary, gluten, and other important topics, check out my Quest for Health Series.
Mmm…. berries. Does drinking wine count as eating grapes?
Hahaha. Actually, I think so. Think about how healthy Mediterranean people are; some of that’s gotta be related to the wine.
I love blackberries… of course, I sort of defeat the purpose of your list, because I often put them in a pie or shake (with vanilla protein shake… so I guess it’s sort of healthy)
Grapes, on the other hand, I eat by the handful, and there’s a kind called “Midnight Beauties” that are very nearly black that are the best.
I’m a fan of putting strawberries, blueberries and blackberries in my protein shakes… nice and think like ice cream.
Those grapes sound yummy. I love the giant globe grapes and also for a treat the boys and I get the little mini-champagne grapes too.
I eat the large red seedless grapes everyday and several times a day. I can’t get enough. They are the perfect snack food. Also apples. Granny smith apples are my favorite.
i rather eat a cheese burger with fries and a mik shake! forgett about healthy just thik yummy
also..i think eating fruits on an empty stomach is more effective than eating after a meal ..
I read that strawberries was the #1 fruit to eat, and was not to eat an apple with out eating a hand full of nuts along with it. Is this true?
Strawberries are very, very good for you as long as you stick with organic ones that are in season. The purpose for eating nuts along with an apple is to slow down the rate at which the sugars in the apple are absorbed into your blood stream. Slowing that process down prevents an insulin spike. While that is a good thing, I don’t think it’s always necessary. An apple is still great for you either way.
Why is it better to eat your fruits on an empty stomach?Does it also mean that it is better not to eat them with anything slse such as yogurt & granola?
Ieat fruit salad instead of desert.
its doesnt really matter whether u eat fruits before or after meals, the most important thing is let there be fruit in ur system.
i love mango
Peter…. now,now… lets play nice… Wine is only healthy at two 5 ounce glasses a day for some men.
I eat more fruit than any other food all day and feel good and have natural energy all day.
I like Mars Bars
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I have my own list of 5 super fruits found in Philippines, they are Banana,Pineapple,Papaya,Guyabano, Guava specially when they are blended together.
Yum! Except, I am not familiar with Guyabano. If it’s anything like the other tropical fruits you’ve listed, I would love it!
This is a really good and helpful post. Thanks.
Apples and grapes are two of my fav kind of fruits, so yea! lol
However, blueberries are yucky! But strawberries are always good, and so are cantaloupes!
I popped over from Google and I’m glad I did. Thank you for a well written article! -Jason
My list are :
Avocado
Papaya
Guava
Cantaloupe
Orange
these fruits will fulfill the need out mineral, vitamin and fiber. And the best one may be papaya that offering good benefit for digestion.
Fruits are a great way to get our vitamins. Thanks for the article. A lot of people avoid vegetables because they require preparation or cooking, and most people find it difficult to make them taste good. I’m not suggesting fruits should be eaten instead of vegetables, but one of the best things about eating fruits for vitamins is that most fruit requires little or no preparation and tastes great without adding salad dressing, or deep frying it, like a lot of people do with veggies.
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