Blueberries Are Your Brain’s Best Friend
“Blueberries are a nutritional powerhouse,” says Lon Ben-Asher, M.S., RD, LDN, a registered dietitian at Pritikin Longevity Center. “They contain anthocyanins, which are phytochemical flavonoids that give them a blue/purple color and act as antioxidants that kill free radicals.” These tiny but mighty berries pack more nutritional punch than you might imagine.
A new study published in Food & Function found that enjoying the equivalent of one cup of fresh blueberries a day may improve endothelial function. This helps keep our blood vessels running smoothly, and, therefore, important for overall heart health. Blueberries are well known for their antioxidant and anti-inflammatory properties. In particular, they’re high in anthocyanin, a plant pigment and flavonoid that gives blueberries their characteristic blue-purple color. By the numbers: One cup of blueberries contains about 84 calories, 3.55 grams of fiber and 14.7 grams of natural sugars.
Apples Keep Heart Disease Away
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. The old saying about apples and doctors might actually have some science behind it.
“Apples are high in fiber and beneficial polyphenols, which research shows may help lower cholesterol and support a healthy heart.” They’re rich in both soluble and insoluble fiber, such as pectin, hemicellulose, and cellulose. These help you manage your blood sugar levels, promote good digestion, and support gut and heart health. Fiber-rich apples promote healthy digestion, and it’s hard to find a more filling snack with fewer calories than a big, crisp apple. That fiber content can help stabilize your blood sugar and cholesterol, and since a large apple is so filling, they’re very helpful for cutting calorie intake without sacrificing energy or nutrients.
Citrus Fruits Are Vitamin C Superstars
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. One orange provides your entire daily vitamin C needs in a single, convenient package.
Oranges are packed with vitamin C, but get this: Citrus fruits have been shown to have anti-inflammatory, antioxidant and anti-cancer properties. “Research has shown that consuming grapefruit improves blood pressure and may help to lower cholesterol levels,” London says. Meanwhile, lemons are high in vitamin C, folate, potassium and flavonoids. Flavonoids may help reduce your risk of cognitive decline by enhancing circulation and helping to protect brain cells from damage, says London.
Berries Are Nature’s Medicine Cabinet
While there is no individual fruit that is the healthiest, berries are among the healthiest fruits to eat. They have high antioxidant levels, averaging nearly 10 times the antioxidants of other fruits and vegetables. “Always go for berries,” says Czerwony. “They’re going to be one of the lowest sugar fruits and one of the highest in fiber.” This combination makes berries a smart choice for anyone watching their blood sugar.
“Full of vitamin C, these berries can help support collagen production and protect against aging skin by quenching free radicals and stopping oxidative stress and damage,” says Guan. The beneficial effects of anthocyanins have been studied extensively. There have been links to potential benefits for: High blood pressure. Heart health. Brain health. Blood sugar control. Vision and eye health.
Avocados Are Healthy Fat Heroes
One avocado only has 1 gram of sugar and boasts a whopping 13.5 grams of fiber, which can put a big dent in your daily fiber goals and support weight loss, says George. On top of that, avocados contain healthy monounsaturated fat, which helps increase satiety, balance blood sugar levels and reduce cravings, explain both dietitians. Don’t let the calorie count fool you – avocados are worth every bite.
Research shows that regular avocado consumption may reduce the risk of overweight or obesity and support weight loss. “Along with being delicious, avocados are packed with healthy fats, fiber, and antioxidants,” adds registered dietitian nutritionist Mackenzie Burgess. “Research has shown avocados can help support a healthy heart and immune system.” It also provides heart-healthy fatty acids and magnesium, a key mineral linked to neurological and muscular function.
Bananas Are Perfect Energy Boosters
And that’s not all—bananas pack just 105 calories and deliver 3 grams of fiber, making them a winner for weight loss. But even if you opt for a yellow banana, the natural sugar in this sweet fruit has a low to medium glycemic index, meaning it increases your blood sugar levels gradually instead of causing a rapid spike, says George. Bananas are nature’s perfect pre-workout snack.
Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew, orange juice, sapote, jackfruit, guava, and kiwifruit. Diets rich in potassium may help maintain healthy blood pressure. Similar to apples, bananas can provide beneficial polyphenols and 2 grams of dietary fiber that help support a healthy balance of gut bacteria.
Pomegranates Pack Anti-Inflammatory Power
You may have heard pomegranates called a superfood before, and it’s true: they’re one of the healthiest fruits for their antioxidants. Thanks to their anti-inflammatory properties, antioxidant-rich foods have been linked to lower risks of cognitive decline, cholesterol buildup and certain cancers. Pomegranates may even give you an endurance boost if you eat them ahead of a workout. These ruby-red seeds are like little jewels of nutrition.
According to registered dietitian and nutritionist Amy Shapiro, pomegranates are packed with antioxidants and have anti-inflammatory benefits. “Pomegranates can also improve cholesterol levels, which can reduce risk for heart disease,” she says. Shapiro recommends adding the sweet yet tart seeds to salads, smoothies, yogurt, and oatmeal. They can also be enjoyed on their own as a healthy snack.
Grapes Are Hydrating Antioxidant Powerhouses
Grapes are one of the healthiest fruits for their richness in copper, vitamin K and B vitamins, all of which can be hard to come by in other foods. What’s more, they’ll help you stay hydrated and full with their high water content. While grapes are high in sugar, their glycemic index is fairly low, which means they won’t cause your blood sugar to spike. This makes grapes a smart choice for sustained energy.
Grapes contain compounds with antioxidant properties, which may help reduce cellular damage, says London. Frozen grapes are a wonderful, hydrating summer treat, but also consider roasting grapes along with veggies on a sheet pan! Grapes are a natural grab-and-go snack. Their small size makes them portable, but they’re also a healthy choice.
Watermelon Is Pure Hydration Plus
Watermelon has so many health benefits, starting with hydration since it’s 92% water. What makes watermelon an extra great hydration helper is that it’s also a source of potassium and magnesium, two minerals that function as electrolytes to help balance fluid levels and offset excess sodium in your diet. When you’re looking to beat summer heat or recover from a workout, watermelon is your best friend.
And don’t forget about other melons like cantaloupe and honeydew, which are also bursting with H20, electrolytes and a good amount of vitamin C. These melons prove that sometimes the simplest foods provide the most complex nutritional benefits. Super fiber-rich and equally rich in both potassium (which is great for controlling blood pressure) and a compound called lycopene (which is linked to a lower risk of stroke and heart disease), papaya is a phenomenal choice for anyone who struggles to keep blood pressure or cholesterol down. Few other fruits are as good at either.
Making Fruit Part of Your Daily Routine
Adults should aim to enjoy between 1.5 and 2 cups of fruit daily, according to the CDC’s most recent dietary guidelines for Americans. “Including more fruit in your everyday meals and snacks is one of my top tips for making more nutritious food choices that will ultimately contribute to good overall health,” says Jaclyn London, R.D., a nutrition consultant, podcast host and author of Dressing on the Side (and Other Diet Myths Debunked). The key is variety and consistency.
Research shows that eating a minimum of four to five servings per day can help boost your mood, and may also reduce your risk for heart disease, obesity and type 2 diabetes. Fruit can also lower your overall mortality risk, according to a recent meta-analysis. As you can see, there isn’t one fruit that has all the nutrients, so eating a variety is the key to good health. Try something new! To reap the greatest benefits, be sure to eat a variety of colorful fruits on a daily basis.
