What is the healthiest fruit?

Share on Pinterest Nia Daisuke/Stocksy United Here’s a look at our favorite fruits, how they taste, and why they might be your best bet for keeping you healthy. We’ll also explain why most of us are eating more than we should, as well as some common misconceptions about these foods. When it comes to choosing an apple or banana, it can be tempting to think that both of these are the healthiest fruit. However, apples and bananas have different nutritional values. 

You may be eating these fruits in abundance instead of making smart choices when choosing them as part of a well-balanced diet. For example, an apple provides about 100 calories and a banana only has 45. But you might consider this to be a problem since apples and bananas are among the top contributors to the Western diet. Not only do you want to stay away from high-fat, sugar-sweetened desserts, but also avoid added sugars like honey, which could lead to obesity. Still, many factors affect one’s health, particularly with these popular fruits, including serving size, fiber content, and vitamin C content. On average, people eat 20 pounds of fruit per year1, according to Harvard University. A single large apple (240 grams) packs around 75 calories. On average, a medium-sized banana (100 grams) only contains 25 calories. Although apples and bananas are similar in weight, their nutrition is quite different from each other. In fact, bananas are slightly higher in carbs than apples, with approximately 2 grams per medium-size banana versus 1 gram per apple. It is important to note that carbs are not stored as fat in the body and are actually essential for energy and growth2. This means, although consuming apples and bananas regularly can help boost your energy levels, they will also increase cravings and make you hungry shortly following consumption3. To get the full benefits, stick to whole fruits rather than juices, such as pineapple or orange juice4. Also, bananas contain two significant vitamins — magnesium and potassium, which are also found in broccoli (about 15%) well5. Therefore, though bananas contain fewer nutrients than apples, they do have similar amounts of vitamin C as well. Eating bananas in moderation will keep you up to date with your daily micronutrient intake. If you prefer apples to bananas, it’s advisable to consume them in small quantities and eat them with protein and fats. This way, you’ll not only get the nutrient bang for your buck but also enjoy the taste. Healthiest fruits There are plenty of fruit varieties that are known for being rich in nutrients and fiber. Some examples include pears, melons, grapes, oranges, kiwis, cherries, mangoes, strawberries, and grapes6. Let’s discuss the health benefits of each of these fruits to help you make smarter choices throughout your day. Mangoes Apples (oranges) are rich sources of beta carotene, an antioxidant that protects our cells from damage during UV light exposure8. These antioxidants provide protection from free radicals and toxins, which contribute to aging and disease. They are also great at combating inflammation, which allows natural blood vessels to absorb oxygen. As mentioned earlier, a study revealed that apples contain over 200 carotenoids, and each one provides between 700 and 1200 milligrams of fiber, depending on the variety. Apples have high water density, meaning they hold up better digestion than some other fruits, including tomatoes and berries. Because of this, they also tend to be less likely to cause gas and bloating compared to other fruits. Additionally, because citrus fruits (which are mainly produced by the tomato family) have several beneficial nutrients like citrulline and folate, this makes these fruits a great choice to have on hand for those who struggle with constipation. One cup of sliced peeled apples has 4 grams of fiber, while unsweetened yogurt contains 5 grams6. Many fruit and veggie juices are acidic, and some fruits and vegetables like apples and spinach are naturally high in acid. While not all fruits and veggies are good for you, they can play a role in supporting overall health, but only if consumed in moderation. Read More: 6 Foods That Are High in Vitamin C Apples or bananas tend to pack in more vitamins and minerals, even without using extra ingredients like sweeteners. Apples provide vitamin C, which is essential for immune function and growth. Apple skin can also be used as a source of copper, calcium, manganese, iron, zinc, and chromium. Along with its main vitamins and mineral content, apples also have a low risk of pesticide residues and pesticide residues. According to a review published in Food Chemistry, the presence of pesticide residue is associated with an increased risk for cancer, diabetes, hypertension, metabolic syndrome, and cardiovascular diseases. Moreover, according to another research study published in Environmental Pollution, apple skins are rich in anthocyanins, which act as inhibitors against oxidation in the skin. Anthocyanin promotes anti-inflammatory effects and helps maintain normal skin color. Meanwhile, some studies revealed that apple peel extract can prevent DNA damage and promote cell regeneration. Furthermore, the flavonoid quercetin can inhibit carcinogenesis, reduce stress, and improve heart function. Potassium Apples are among the richest kinds of fruit with potassium, which makes them an excellent addition to any food plan, especially for those who suffer from fatigue and weakness. Potent berry fruit can also be used as a probiotic, strengthening or improving health markers8. Plus, the glycemic index (GI), a measure of how easily a food affects the digestive system, is 27 for apples, which means they are relatively easy to digest for most folks, with no GI difficulties. Despite this, experts say apples are generally safe to consume if consumed in moderation. One 2017 analysis found that apple dietary fiber was equivalent to 25 percent of total fiber intake for adults. Additionally, this apple intake did not impact blood pressure or cholesterol. One small 2015 study published in Phytomedicine found that individuals who ate 0.9 ounces (28 grams) of raw apple peels per day experienced decreased systolic blood pressure and increased HDL. Other studies of plant extracts as probiotics have shown positive results due to the soluble compounds in the plant. Most of these findings suggest that plant extracts and supplements are potential treatments and preventives for numerous chronic illnesses. Although bananas are primarily considered tropical fruit, they offer similar health benefits for our bodies as the apple. Fiber Apples have 3.7 grams of fiber per serving and come in various colors; however, because it is lower in carbohydrates than bananas, a smaller portion would be advisable to consume, which equates to about 40% of total fiber intake. Interestingly, both apples and red grapes are relatively high in fiber. Red grapes contain 7.3 grams per slice, while apples are high at 2.7 grams per half. In comparison, standard grapefruit juice has less than 30 grams. The same amount of pureed grapefruit pulp would amount to just 35 grams of fiber. And although not everyone enjoys the sweetness that apples bring after eating, it provides important health benefits such as a reduction in body weight, and blood viscosity, and the prevention of several diseases like coronary artery disease and colorectal cancer. Vitamin C Vitamin C is crucial for maintaining strong immune systems. Unfortunately, high-intake diets lack sufficient amounts of vitamin C to support these functions. As a result, vitamin C deficiency increases the risks of developing osteoporosis, rickets, scurvy, and tooth decay8. Thus, it’s encouraged to consume fruits and vegetables, whether fresh or canned, to ensure adequate intake. Pears Peaches, nectarines, and plums are among the best fruits you can choose, thanks to their high fiber content. Each pear is loaded with 10 grams of fiber and a good dose of the powerful antioxidant lycopene. Lycopene has been proven to protect people from melanoma, lung cancer, and stomach cancer8. Other nutrients that make this fruit so impressive are vitamins K and B, which are vital elements for collagen production, and potassium, which helps stabilize blood pressure. Apples (oranges, in particular) are also packed with other protective components, such as malonic, gallic, ellagic, epicatechin, kaempferol, luteolin, proanthocyanidins, quercetin, and vitamin E. All of these phytochemicals have demonstrated promising effects against several chronic diseases linked to improper oxidative stress. For instance, a 2014 study published in Proceedings of Nutrition indicated that quercetin and ellagitannins can mitigate oxidative harm caused by smoking-related air pollution2. Hence, if you smoke, try this delicious fruit and supplement it with other types of fruit to maximize its health benefits. Figs Green dates are among the world’s best fruits for flavor. Apart from containing a decent amount of fiber, they help balance blood glucose levels and prevent cardiovascular disease due to their cholesterol-lowering capacity. Like apples, green apples also contain trace carotenoids that provide protection against sunburn and skin damage. One small 2012 study also showed that participants who consumed blueberries had significantly reduced triglycerides after consuming a diet full of green leafy vegetables. Another study showed that fruit (not just sweets) and vegetable sprouts increased insulin sensitivity in mice. Strawberries Have become increasingly trendy in recent years for their healing properties; strawberries are a perfect choice. Whether consumed alone, with milk, or with whole-grain bread, strawberries help give you energy. Strawberries are loaded with antioxidants, vitamins, minerals, and dietary fiber, all of which contribute to maintaining overall well-being. Fresh strawberries also contain several bioactive polyphenols that are highly bioavailable and can counteract