10 Healthiest Fruits

. Why is it important to include them in your diet?

Fruits are a pleasant and healthy addition to our diet. They contain many vitamins, minerals, antioxidants and fiber, which are necessary for maintaining and strengthening health. However, the question of which fruits can be called the healthiest in the world remains open. Each of them is unique in its composition and effect on the body, and the benefits largely depend on the individual needs of a person. To compile an objective list, we turned to nutrition experts. Based on their recommendations and scientific data, we have compiled a top 10 fruits that deserve attention.

Apple

100 g of apples contain :

• fiber – 2.4 g;
• calories — 52;
• proteins – 0.3 g;
• fats – 0.2 g;
• carbohydrates – 13.8 g.

Apples are one of the most accessible and popular sources of nutrients. They are rich in dietary fiber, especially pectin, which normalizes bowel function, reduces cholesterol levels, and helps prevent cancer, diabetes, and gastroesophageal reflux disease (the reflux of stomach contents into the esophagus, causing damage to the mucous membrane) . Vitamin C in apples improves immunity and is involved in collagen synthesis, while antioxidants protect cells from oxidative stress and slow down aging. Regular consumption of apples is associated with a reduced risk of cardiovascular disease. In addition, these fruits contain quercetin, a flavonoid that supports brain health.

“Despite the fact that exotic fruits for our region are usually popular, I would put this well-known fruit in the top. Apples have a lot of prebiotic fibers, in particular pectin, which is important for microflora. In addition, these fruits have a balanced amount of glucose and fructose, they contain iron, vitamin C and some B vitamins. And unsweetened apples have a low glycemic index. But people with high stomach acidity should eat baked or dried fruits because of the vitamin C in the composition.”

Kiwi

100 g of kiwi contains :

• fiber – 3 g;
• calories — 61;
• proteins – 1.1 g;
• fats – 0.52 g;
• carbohydrates – 14.7 g.

Kiwi is a real vitamin “superfood”. Just one fruit covers 71% of the daily requirement of vitamin C , which prevents anemia, slows down aging and stimulates collagen synthesis for healthy skin. The fruit also contains vitamin K , which is important for blood clotting and bone health. A large amount of fiber improves digestion. According to endocrinologist Elvina Binatova, kiwi is rich in minerals (magnesium, calcium and zinc). Magnesium supports the nervous system, normalizes blood pressure and reduces the risk of urinary tract stones. Calcium strengthens bones, teeth and reduces allergic reactions. Zinc reduces inflammation, improves immunity and accelerates wound healing. Antioxidants lutein and zeaxanthin in kiwi have a positive effect on vision. Studies show that this fruit contains serotonin and helps improve sleep .

Avocado

100 g of avocado contains [6] :

• fiber – 6.7 g;
• calories — 160;
• proteins – 2 g;
• fats – 14.7 g;
• carbohydrates – 8.5 g.

Many people consider avocado a vegetable due to its very low sugar content (only 0.2 g per half of the fruit), but it is a fruit nonetheless. It contains lutein and zeaxanthin. These carotenoids help prevent age-related vision problems. The fruit is rich in vitamins (A, C, E, K1, B), folic acid, minerals (potassium, magnesium), fiber and healthy monounsaturated fats. Avocado in the diet affects the cardiovascular system, helps reduce the level of “bad” cholesterol due to unsaturated fatty acids, phytosterols and fiber. The fruit also contains a number of substances that fight cancer (carotenoids, terpenoids) .

“Despite the fact that the fruit is not sweet, it is still a fruit by nature. Avocado contains a lot of healthy fats, primarily omega-6 and omega-9. These fatty acids help improve the cardiovascular system and normalize the spectrum of fatty and polyunsaturated acids in the body. In addition, avocado contains a lot of potassium and a large amount of fiber, which is very useful for the intestinal microflora. But it is important to remember that this is a fairly high-calorie fruit. Avocado is good to add to protein-fat breakfasts to feel full and energetic for longer.”

Orange

100 g of orange contains [8] :

• fiber – 2.4 g;
• calories — 47;
• proteins – 0.9 g;
• fats – 0.1 g;
• carbohydrates – 11.8 g.

Oranges are a classic source of vitamin C. The human body cannot synthesize ascorbic acid; it only comes from food. Therefore, it is important to include foods containing vitamin C in the diet (for example, one orange contains about 77% of its daily requirement) . It is necessary for the synthesis of collagen and the absorption of iron, and vitamin C deficiency causes scurvy . Oranges contain hesperidin, a bioflavonoid that reduces inflammation, supports cardiovascular function, and has antioxidant properties . Citrus also contains beta-carotene. The antioxidant is synthesized into vitamin A and enters the body only with plant products. Beta-carotene is useful for preventing heart disease, lowers cholesterol levels, and makes hair thick and shiny.

“Citrus fruits (orange, tangerine, grapefruit) contain pectin, which reduces blood cholesterol levels and prevents the development of vascular atherosclerosis.”

Pineapple

100 g of pineapple contains [12] :

• fiber – 1.4 g;
• calories — 50;
• proteins – 0.5 g;
• fats – 0.1 g;
• carbohydrates – 13.1 g.

Pineapple contains bromelain, an enzyme that breaks down protein and exhibits anti-edematous, antithrombotic, and anti-inflammatory properties . Manganese in the fruit maintains bone health . Fiber regulates intestinal motility and helps with digestive problems. Moderate consumption of pineapple is allowed for diabetes . The fruit also contains vitamins C (helps absorb iron), B (responsible for the nervous system), E (a powerful antioxidant), potassium (maintains heart health), zinc (heals wounds), and magnesium (maintains mental well-being).

“Natural pineapples contain a lot of fiber and the beneficial digestive enzyme bromelain. It is sometimes used as a food supplement for diabetes, insulin resistance or excess weight, as it improves insulin sensitivity and stimulates carbohydrate metabolism. It is best to eat pineapples fresh, not candied or in syrup. For example, in salads or simply cut into pieces. In addition, it can become an unusual component of unsweetened salads, giving them a pleasant and slightly sweet taste.”

Plum

100 g of plums contain [16] :

• fiber – 1.4 g;
• calories — 46;
• proteins – 0.7 g;
• fats – 0.3 g;
• carbohydrates – 11.4 g.

Plums contain fiber and a lot of water, so the fruit helps remove cholesterol and normalizes the gastrointestinal tract. Potassium in plums strengthens blood vessels, regulates blood pressure and reduces the risk of strokes. Prunes (dried plums) are considered an effective means for preventing osteoporosis . Regular consumption of the fruit, rich in polyphenols, reduces the risk of developing cancer and cardiovascular diseases, diabetes, obesity and premature aging . Plums contain vitamin K , which is important for blood clotting and bone health.

“Plums contain vitamins A, C, K, B group and minerals such as calcium, potassium, phosphorus, copper. Due to the high fiber content, plums have a positive effect on the intestines, reduce the lipid profile in humans (fight “bad” cholesterol). Plums (especially dark varieties) are antioxidants due to the high content of polyphenols. They have a positive effect on the heart, blood vessels (due to potassium and copper), the nervous system (thanks to B vitamins and magnesium), and the skeletal system. But do not forget that any fruit, including plums, should be consumed in moderation.”

Banana

100 g of bananas contain [19] :

• fiber – 2.6 g;
• calories — 89;
• proteins – 1.1 g;
• fats – 0.3 g;
• carbohydrates – 22.8 g.

Bananas contain the amino acid tryptophan. It helps in the formation of serotonin and melatonin, which are responsible for our calmness and good sleep, explains Elena Ostrovskaya. Bananas are a source of potassium, which normalizes the heart rate and reduces the risk of hypertension and stroke. Slightly unripe bananas are more satiating and provide a long-lasting energy boost. They also contain resistant starch, which slows down digestion and improves insulin sensitivity. The fruit contains vitamin B6 (one medium fruit contains about 25% of the daily requirement ), which is necessary for the production of hemoglobin, the absorption of amino acids, protein metabolism, and the functioning of the nervous system.

“It is better to eat green or slightly unripe fruits: their glycemic index is lower. Bananas are a good snack, they give a long feeling of satiety due to resistant starch. This is a type of complex carbohydrate that is slowly broken down and is food for our microflora. That is, on the one hand, a banana is a nutritious fruit, and on the other, it does not affect glucose levels very much. This fruit contains a lot of potassium and magnesium.”

Apricot

100 g of apricots contain [21] :

• fiber – 2 g;
• calories — 48;
• proteins – 1.4 g;
• fats – 0.4 g;
• carbohydrates – 11.1 g.

Apricots contain a complex of bioactive substances. Fiber stimulates intestinal motility, promoting the elimination of toxins and improving digestion, and carotene reduces cholesterol levels. Elvina Binatova says that apricots contain lycopene, lutein, succinic acid and phenolic compounds. Lycopene and lutein have strong antioxidant properties . Succinic acid increases performance, improves oxidative metabolism in brain cells, reduces inflammatory reactions, affects metabolism, oxygen distribution in the body and the endocrine system . Phenolic components in apricots (chlorogenic acid, lycopene, beta-carotene) improve the antioxidant status of the body .

“Apricot contains fiber, sugars (fructose and glucose), succinic and malic acids, lycopene, carotene, lutein, catechins, vitamin A, vitamin C, flavonoids, phenolic compounds. Due to fiber and carotene, apricot has a positive effect on the functioning of the heart muscle, increases intestinal motility and detoxification of the body, strengthens memory, reduces the risk of developing vascular atherosclerosis.”

Grapefruit

100 g of grapefruit contains :

• fiber – 1.1 g;
• calories — 32;
• proteins – 0.6 g;
• fats – 0.1 g;
• carbohydrates – 8.1 g.

Grapefruit has a bitter taste due to naringin, a flavonoid that speeds up metabolism and improves vascular elasticity. In addition, the fruit contains inositol, which helps treat polycystic ovary syndrome and remove toxins from the liver. Vitamin C in the fruit strengthens the immune system, protecting against seasonal viruses, and fights cell damage. Grapefruit is suitable for people watching their weight. It is low in calories, thanks to naringin it burns fat faster, speeds up metabolism and prolongs the feeling of satiety due to the high fiber content. Studies have also shown that citrus fruits in the diet reduce the risk of stroke . Grapefruit has a low glycemic index, and it also reduces the likelihood of developing insulin resistance, so it can be included in the diet of people with type 2 diabetes.

Pomegranate

100 g of pomegranate contains :

• fiber – 4 g;
• calories — 83;
• proteins – 1.7 g;
• fats – 1.2 g;
• carbohydrates – 18.7 g.

Pomegranate should be included in the diet to prevent hypertension, hyperglycemia, high cholesterol, oxidative stress and inflammatory processes . The fruit contains a lot of dietary nitrates, which increase endurance. Punic acid in pomegranate protects the body from cardiovascular diseases. Also, eating the fruit helps fight fungal and bacterial infections.

“Pomegranates contain special compounds called polyphenols. They are known for their antioxidant properties, neutralizing free radicals, which prevents cell damage. Polyphenols reduce oxidative stress, reducing the risk of chronic diseases (such as cardiovascular diseases). In addition, pomegranates contain a lot of vitamins C, P, B6 and B12. These microelements help strengthen the immune system, blood vessels and the nervous system.”