The 17 Healthiest Fruits You Should Eat More, According to Nutritionists

Fruit is full of vitamins and minerals, making it a staple in a healthy diet. Plus, it's high in fiber, which helps maintain a healthy digestive system while controlling blood sugar.

While the number of servings you target will vary based on your calorie needs, Lauren Harris-Pincus, MS, a registered dietitian in private practice, advises targeting three.

Below, we've compiled a list of 17 healthy fruits based on their fiber content and concentration of essential vitamins.

The 17 Healthiest Fruits You Should Eat More, According to Nutritionists

1. Apples

Not only are apples high in gut-friendly fiber, but they're also a rich source of a flavonoid called quercetin, a plant compound that has antioxidant and anti-inflammatory properties, says Harris Pincus.

2. Blueberries

Blueberries contain some of the highest concentrations of a flavonoid called proanthocyanidin. This flavonoid prevents E. coli from sticking to the bladder walls, says Harris-Pincus. Escherichia coli is one of the most common causes of urinary tract infections.

In fact, a 2017 review found that cranberries reduce the risk of UTIs in women with a history of UTIs. This is noteworthy, given that UTIs are the second most common type of infection in adults, and women, in particular, have a 50% chance of developing a UTI in their lifetime.

3. Watermelon

Cantaloupe is one of the best sources of vitamin A, which is crucial for eye health, says Antonette Hardy, MD, a registered dietitian at The Ohio State University Wexner Medical Center.

4. Orange

Citrus fruits, like oranges, are known for their anti-inflammatory, antioxidant, and anti-cancer properties. Oranges are particularly rich in vitamin C, which plays an important role in strengthening the immune system and maintaining energy levels.

5. Blueberries

Blueberries are among the best sources of vitamin K, which supports bone health and aids in wound healing. They also have some of the highest levels of antioxidants, with 69,708 mg per 471 mg per gram of fruit.

6. Peach

Plums contain more than twice as much polyphenols as many other popular fruits, such as peaches and nectarines, with 62,205 milligrams per 377 milligrams per gram of fruit. Polyphenols are a type of antioxidant that can improve cognitive performance, bone health, and heart health.

7. Strawberry

Strawberries are low in calories and a good source of folate, says Grace Clark Hibbs, registered dietitian and founder of her own clinic, Nutrition with Grace. 

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Folic acid is important for red blood cell production and healthy cell growth, which makes it especially important for people who are in early pregnancy.

8. Handle

Mango is rich in vitamin C, folic acid and beta-carotene, a substance that acts as an antioxidant and turns the body into vitamin A.

Research has linked beta-carotene supplementation to cognitive function, memory, defense against UV rays, and a reduced risk of certain types of cancer.

9. Cherry

Cherries are known for their anti-inflammatory properties, which is important because chronic inflammation is a major risk factor for heart disease. Additionally, research has also found that polyphenols in cherries may support overall gut health.

10. Kiwi

Low in sugar and low in calories, kiwi is one of the only fruits that contain an enzyme called actinidin, which research shows helps different types of protein break down faster and more efficiently during digestion. This not only reduces bloating and other types of gastrointestinal discomfort, but also improves protein absorption.

11. Bananas

Bananas are famous for being rich in potassium, an electrolyte that helps muscles, nerves, heart, and cells to function properly. It also helps keep the body hydrated, says Clark Hibbs.

Less ripe bananas in particular are also high in resistant starch, which can help control blood sugar and improve insulin sensitivity in people with insulin resistance, Clark Hibbs says.

12. Avocado

Hardy says, unlike other fruits, avocados are rich in healthy fats linked to lowering cholesterol and promoting overall heart health. They are also an excellent source of vitamin E, a nutrient involved in eye, blood, brain, reproductive, and skin health.

13. Pomegranate

High in antioxidants, pomegranate contains more of these cholesterol-lowering compounds than green tea or red wine. It is also an excellent source of potassium.

14. Grape fruit

Grapefruit has some of the lowest calorie and sugar content of any fruit, but it provides a significant amount of fiber, making it ideal for satiety and weight loss.

In fact, a small 2011 study found that obese adults lost weight when they ate half a cup of grapefruit or about half a cup of 100% grapefruit juice before their three main meals. After 14 weeks, participants lost an average of 15 pounds, or 7.1% of their total body weight. However, it is important to note that they were also on a calorie-restricted diet for the duration of the study.

15. Raspberry

Raspberries are low in sugar, rich in fiber, and contain magnesium, a mineral that strengthens bones and regulates blood sugar and blood pressure.

16. Pineapple

Pineapple is the only natural food source of bromelain, an anti-inflammatory enzyme with cancer-fighting potential. 

17. Pear

Pears are a fruit with a low glycemic index, which means they slow down the absorption of sugar in the body, making them a great choice for people with insulin resistance, prediabetes, or prediabetes. Pears have a glycemic index (GI) of 39, which is much lower than watermelon 76 or papaya 60. 

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