Each sort of fruit brings its own unique set of nutrients and benefits to the table.

The key’s to eat fruits of varied colors, as each color provides a different set of healthy nutrients

Here are the highest 20 healthiest fruits to enjoy on a daily basis.
Kirsty Begg/Stocksy United

1. Apples

One of the foremost popular fruits, apples are chock-full of nutrition.
They’re rich in both soluble and insoluble fiber, like pectin, hemicellulose, and cellulose.

These assist you to manage your blood sugar levels, promote good digestion, and support gut and heart health

In addition, they’re an honest source of vitamin C and plant polyphenols, which are disease-fighting compounds found in plants.

In fact, consuming apples regularly may lower your risk of heart condition, stroke, cancer, overweight, obesity, and neurological disorders

Note that the majority of the polyphenols in apples are located slightly below the skin, so make certain to eat it to reap the best benefits.

2. Blueberries

Blueberries are documented for his or her antioxidant and anti-inflammatory properties.
In particular, they’re high in anthocyanin, a plant pigment, and flavonoid

that provides blueberries their characteristic blue-purple color.

This compound helps fight cell-damaging free radicals which can cause disease
Numerous studies have pointed to

the health benefits of a diet high in anthocyanins, like a lower risk of type 2 diabetes, heart condition, overweight, obesity, high sign, certain sorts of cancer, and cognitive decline

For example, a study including over 200,000 participants observed a 5% decrease in ,

the risk of type 2 diabetes for every 17 grams of anthocyanin-rich berries

they consumed per day
Other berries high in anthocyanins include blackberries, bilberry, elderberry, cherries, and chokeberries.

3. Bananas


The benefits of bananas transcend their potassium content. Along with providing 7% of the Daily Value (DV) for potassium, bananas contain (15Trusted Source):

Vitamin B6: 27% of the DV
Vitamin C: 12% of the DV Magnesium: 8% of the DV

In addition, they provide a good sort of plant compounds called polyphenols and phytosterols, both of which support your overall health.

Furthermore, they’re high in prebiotics, a kind of fiber that promotes the expansion of beneficial bacteria within the gut
Note that green, unripe bananas are higher in resistant starch than ripe ones, and they’re an honest source of the dietary fiber pectin.

Both of those are linked to a variety of health benefits, including improved blood glucose control and better digestive health

Meanwhile, ripe bananas are a superb source of easily digested carbs, making them great to fuel abreast of before a workout

4. Oranges




this are known for his or her high vitamin C content, providing 91% of the DV during one fruit.

They’re also high in potassium, folate, thiamine (vitamin B1), fiber, and plant polyphenols
Studies have found

that consuming whole oranges may lower levels of inflammation, vital sign , cholesterol, and post-meal blood sugar
Though 100% fruit juice provides a high volume of nutrients and antioxidants, it always lacks dietary fiber.

Varieties that include the pulp do include some fiber, so choose these over juices without pulp.

That said, attempt to eat whole oranges more often, and keep juice portions to 1 cup (235 mL) or less per serving.

5. Dragon fruit

Dragon fruit

Dragon fruit

Also referred to as pitaya or pitahaya, dragon fruit is rich in many nutrients, including fiber, iron, magnesium, and vitamins C and E.

It’s also a superb source of carotenoids, like lycopene and beta carotene

People in Southeast Asian cultures have regarded dragon fruit highly for several years as a health-promoting fruit.

Over recent decades, it’s gained popularity in Western countries

6. Mango



Kirsty Begg/Stocksy United
Known as the “king of fruits,” mangoes are a superb source of potassium, folate, fiber, and vitamins A, C, B6, E, and K.

They’re also rich in numerous plant polyphenols that have antioxidant and anti-inflammatory properties
In particular, mangoes are high in mangiferin, a potent antioxidant.

Studies have shown it’s going to protect the body from chronic diseases, like type 2 diabetes, heart condition, Alzheimer’s, Parkinson’s, and certain sorts of cancer

What’s more, mangoes contain fiber, which helps support regular bowel movements and aids digestive health (31Trusted Source).

7. Avocado



Unlike most other fruits, avocados are high in healthy fats and low in natural sugars.
They’re mostly made from monounsaturated fatty acid,

a monounsaturated fat linked to raised heart health.

They also contain high amounts of potassium, fiber, vitamin B6 , folate, vitamins E and K, and two carotenoids referred to as lutein and zeaxanthin,

which support eye health
In fact, a top-quality 2020 study found a big decrease in cholesterol levels and a rise in blood lutein levels among participants

who consumed an avocado per day for 5 weeks
When compared by weight, avocados are higher in calories than most other fruits.

However, studies have linked them to raised weight management.

Researchers have proposed that this is often actually because their high fat and fiber contents promote fullness .

8. Lychee


Lychee, which is additionally referred to as litchi and Chinese cherry, is full of nutrition.

In particular, it’s a rich source of vitamin C, potassium, fiber, and many of polyphenols with anti-inflammatory and antioxidant properties.

These include

  gallic acid
             chlorogenic acid
   caffeic acid
One serving of lychee is around seven small individual fruits.

9. Pineapple


Pineapple is one of the foremost popular tropical fruits.
One cup (165 grams) of pineapple provides 88% of the DV for vitamin C and 73% of the DV for manganese

Manganese supports metabolism and blood glucose regulation and acts as an antioxidant.

 also contains a variety of polyphenolic compounds that have antioxidant and anti-inflammatory properties
Additionally, pineapple contains an enzyme referred to as bromelain, which individuals commonly use to tenderize meats.

Anecdotal sources also claim this enzyme may support digestion, though there’s limited research on this.





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