10 Super-Nutritious Fruits

Each type of fruit has its own set of nutrients and health advantages to offer. The idea is to consume a variety of fruits of different colours, as each colour supplies a unique mix of beneficial nutrients.

The top 10 healthiest fruits to eat on a regular basis are listed below.

1. Apple

Apples are one of the most popular fruits and are high in nutrients.

Pectin, hemicellulose, and cellulose are among the soluble and insoluble fibres found in them. These aid in blood sugar management, digestion, and gut and heart health support .

They're also high in vitamin C and plant polyphenols, which are disease-fighting substances that occur naturally in plants. In fact, eating apples on a regular basis may reduce your risk of heart disease, stroke, cancer, being overweight or obese, and developing neurological disorders .

The majority of the polyphenols in apples are found just beneath the skin, so eat it whole to get the maximum advantages.

2. Blueberri

Antioxidant and anti-inflammatory effects of blueberries are widely established.

They're particularly high in anthocyanin, a flavonoid and plant pigment that gives blueberries their distinctive blue-purple colour. This chemical aids in the battle against disease-causing free radicals.

A diet high in anthocyanins has been linked to a lower risk of type 2 diabetes, heart disease, overweight, obesity, high blood pressure, certain types of cancer, and cognitive decline, according to numerous studies.

For example, a research with over 200,000 participants found that every 17 grammes of anthocyanin-rich berries ingested per day reduced the incidence of type 2 diabetes by 5%.

Blackberries, bilberries, elderberries, cherries, and chokeberries are also strong in anthocyanins.

3. Bananas

Bananas have many health benefits in addition to their potassium content. Bananas also contain (15Trusted Source): potassium, which accounts for 7% of the Daily Value (DV).

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

plant components known as polyphenols and phytosterols, both of which are beneficial to your overall health. They're also strong in prebiotics, a type of fibre that helps good bacteria develop in the gut.

Green, unripe bananas have more resistant starch than ripe bananas, and they're abundant in the dietary fibre pectin. Both have been associated to a variety of health benefits, such as enhanced blood sugar control and intestinal health.

Meanwhile, ripe bananas are a good source of quickly digestible carbohydrates, making them a good pre-workout snack.

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4. Oranges

Oranges are noted for having a high vitamin C content, with a single fruit supplying 91 percent of the daily value. Potassium, folate, thiamine (vitamin B1), fibre, and plant polyphenols are all abundant.

Consuming whole oranges has been shown to reduce inflammation, blood pressure, cholesterol, and post-meal blood sugar levels in studies.

Despite the fact that 100% orange juice contains a lot of nutrients and antioxidants, it frequently lacks dietary fibre. Juices with pulp include more fibre than juices without it, therefore choose these over juices without it.

However, consume whole oranges more frequently and limit juice quantities to 1 cup (235 mL) or less per serving.

5. Dragon fruit

Dragon fruit, also known as pitaya or pitahaya, is high in fibre, iron, magnesium, and vitamins C and E, among other components. It's also high in carotenoids like lycopene and beta carotene, which are powerful antioxidants.

For hundreds of years, people in Southeast Asian civilizations have viewed dragon fruit as a health-promoting fruit. It has grown in popularity in Western countries in recent decades.

6.Guava

Guava has a lot of vitamin C in it. A single fruit (55 grammes) has 140 percent of the daily value for this vitamin.

Furthermore, when compared to other lycopene-rich foods like tomatoes, melons, and grapefruit, guava has some of the highest levels of lycopene.

It also contains a lot of other antioxidants like beta carotene and flavonoids.

Guava is high in minerals and antioxidants, so eating it on a regular basis may benefit your eyes, heart, kidneys, and skin.

It may also help to prevent chronic diseases and maintain a healthy immune system.

7. Avocado

Avocados, unlike most other fruits, are high in good fats and low in natural sugars.

They're largely made of oleic acid, a monounsaturated lipid that has been linked to improved heart health. They also have a lot of potassium, fibre, vitamin B6, folate, vitamins E and K, and two carotenoids called lutein and zeaxanthin, which are good for your eyes.

In fact, a high-quality 2020 study reported a significant reduction in cholesterol levels and an increase in blood lutein levels among individuals who ate one avocado every day for five weeks.


Avocados have more calories than most other fruits when measured by weight. They have, however, been linked to better weight management in studies. This, according to researchers, is due to their high fat and fibre content, which promotes fullness.

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8. Pineapple

One of the most popular tropical fruits is the pineapple.

One cup of pineapple (165 grammes) contains 88 percent of the daily value for vitamin C and 73 percent of the daily value for manganese.

Manganese is an antioxidant that aids in metabolism and blood sugar management.

Pineapple also contains a variety of polyphenolic chemicals that are anti-inflammatory and antioxidant.

In addition, pineapple contains bromelain, an enzyme that is widely used to tenderise meats. Although there is limited study on this, anecdotal sources say that this enzyme aids digestion.

9.Strawberries

Strawberries are a popular fruit among many people. They're tasty, handy, and nutrient-dense. Strawberries, in particular, are high in vitamin C, folate, and manganese.

Flavonoids, phenolic acids, lignans, and tannins are examples of plant polyphenols that serve as antioxidants.

They're high in anthocyanins, ellagitannins, and proanthocyanidins, all of which have been demonstrated in studies to lessen the risk of chronic disease.

They also have a low glycemic index, which means they won't have a big impact on your blood sugar levels.

10. Cherries

Cherries are high in fibre and potassium, which are both beneficial to the heart and intestines.

Antioxidant plant components like anthocyanins and hydroxycinnamates, which help protect the body from oxidative stress, are also abundant in them.

They're also high in serotonin, tryptophan, and melatonin, all of which help with mood and sleep.

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