A healthy, balanced and nutrient rich diet cannot be complete without the fruits. There are many types of fruits which are grown and eaten in various parts of the world, but, some of them are the healthiest fruits, which provide an array of surprising health benefits including weight loss and immunity strengthening.
The healthiest fruits to eat are the ones which are comprised of high fiber, mineral and vitamin content, and are relatively low in sugar. Fruits enable you to achieve a healthy and a well-built body which isn’t accumulating fat.
Rich in dietary fiber, the fruits not only provide mineral and nutrients but also enable cleansing and detoxification of the digestive tract, thus, enabling the people to improve their digestion naturally.
Read This: Best Fiber Rich Prebiotic
Though, there are a variety of fruits across the globe, but, the most healthy fruits in the world are the ones which are low in sugar, high in fiber and possess a treasure of minerals, vitamins, and antioxidants so that our body can gain the strength required to fight off various ailments.
While choosing that which fruits you should eat, always focus on two vital points. First, the locally grown fruits will always be more beneficial for your health when compared to the ones which are imported from far off locations, and seasonal fruits are always a good option over the ones which have been kept in cold-storage. So, the healthy fruits to eat are the ones which are grown and cultivated locally without any pesticides.
Frozen fruits are an exception here. Frozen fruits are not same as the cold storage fruits, and some fruits like blueberries, bananas, raspberries, etc. become even more nutritious when they are stored in freezers. The layer of ice that gets lined on the top of the fruits enhances their nutritional benefits and makes them ideal for consumption.
Take a look at:
- Health Benefits of Eating Raisins Every Day
- Benefits Of Cranberry Juice
- Benefits of Eating Dates in the Morning
Table of Contents
- Why Should You Eat Fruits?
- Raw Fruits or Fruit Juices?
- The Most Healthy Fruits Which You Must Eat
- 1. Apples: Reduce the Risk of Cancer and Diabetes
- 2. Lemons: Packed with Vitamin C
- 3. Bananas: Huge Amounts of Potassium
- 4. Pomegranates: Source of Antioxidants
- 5. Papaya: Good for Skin and Digestion
- 6. Berries: Anti-aging Powerhouses
- 7. Cherries: Powerhouse of Nutrients
- 8. Grapes: Protecting the Heart
- 9. Watermelon: Source of Water
- 10. Oranges: Reduce the Risk of Kidney Stones
- 11. Pineapple: Powerful anti-inflammatory
- 12. Mango: Immunity boosters
- 13. Avocado: Best Liver Friendly Fruits
- 14. Kiwi: Loaded with Vitamins
- When Should You Eat Fruits?
Why Should You Eat Fruits?
Fruits are a powerhouse of energy and nutrients. Our body needs a lot of vitamins and minerals for the normal functioning of organs, and fruits are best natural sources of these micronutrients.
The healthiest fruits on earth contain enough minerals and vitamins which we need, and if we judiciously eat the fruits, we won’t need any vitamin or mineral supplements ever. There are many benefits of eating fruits, which include:
- Fruits give instant energy to the body. The fruits are rich in nutrients, fiber and natural sugars, which don’t spike the insulin levels yet provide instant energy to the body. Fruit juices are among the best natural sources of energy with a lot of other health benefits.
- Fruits provide the necessary vitamins and nutrients whose deficiency often affects our body organs and causes many ailments.
- Many fruits provide a powerful combination of the flavonoids, phytochemicals, and antioxidants that prevent the body from the oxidative damage and check the growth of the cancer cells.
- Fruits nourish the skin and keep it supple, hydrated and glowing by providing the necessary collagen boosting elements.
- Fruits are rich in many nutrients which help in boosting the immunity of our body. Enhanced immunity implies that you will fall ill less often.
- The most healthy fruits in the world provide essential fiber to the body which is important for maintaining a healthy digestive system, counter constipation and disposing of waste from the body.
- Many healthy fruits are rich in detoxification qualities, and thus, help in detoxifying the body while flushing out the damage causing toxins.
- Fruits possess many essential vitamins and minerals which are vital for the healthy hair growth, and that’s why, eating fruits is mandatory for strong, dense and beautiful tresses.
Raw Fruits or Fruit Juices?
One of the biggest debate related to the consumption of fruits is whether you should eat raw fruits or can have the fruit juices. Most people argue that eating raw fruit offers a better set of benefits when compared to fruit juices.
One of the biggest reasons that why raw fruits are considered as more beneficial is because they contain fiber, which is not there in the juices because a juicer extracts the juice and leaves the fiber behind.
But, fruit juices are easy to consume, can be taken in higher quantities as compared to raw fruits and do not involve cutting, eating, etc. If we don’t consider the fiber, then the fresh fruit juices offer the same set of health benefits as offered by their raw counterparts.
Before you consume the fruit juices, ensure that they do not contain any added sugar or preservatives for enhancing their shelf life. These can badly damage your health and can do more harm than good. Whenever possible, opt for fresh fruit juice.
The Most Healthy Fruits Which You Must Eat
Here is the list of the healthiest fruits which must be a part of your regular diet.
1. Apples: Reduce the Risk of Cancer and Diabetes
Both, green and red apples are extremely healthy and highly nutritious. With just 80 calories, an apple is a perfect way to wake up your body.
Apples are rich in Vitamin C, Vitamin K, potassium, B Vitamins, and fiber. Also, being low in sugar, it’s a perfect fruit to eat even if you have diabetes.
Apples are known to promote cardiovascular health and reduce the risk of Alzheimer’s disease, many types of cancers and Type II diabetes. The antioxidants contained by an apple are known to enhance the bone density.
Apart from these micronutrients, the Apples are mostly known for their high pectin content which is a prebiotic fiber, that promotes the growth of good bacteria in the gut while improving digestion.
Apples are also known to aid weight loss because they are negative calorie fruits, that is, the amount of calories that one gains from eating apples are lower than the calories required to digest them. They also improve the metabolic rates and thus, accelerate the process of burning calories.
Do include apples in your breakfast or have them as the mid-morning snack to gain their optimum health benefits.
2. Lemons: Packed with Vitamin C
It would not be wrong if are regarded as natural medicines instead of fruits. There are countless health benefits which lemons offer, and that’s why they are used in multiple ways by people for gaining those benefits.
Being citrus in nature, these are packed with Vitamin C, which is one of the most significant antioxidants. Owing to the high concentration of antioxidants and vitamin C, lemons aid weight loss and prevent the accumulation of the fat in the body.
Also, lemons are heart friendly and thus, boost the heart health and prevent the kidney diseases as well. The antioxidants present in lemon, make them effective in reducing the risk of cancer.
Also, lemons are known to boost the eye health and prevent many eye related ailments like macular degeneration, age induced vision problems, cataract and much more.
Lemons are also enriched with detoxification qualities and that’s why the lemon water helps in flushing the toxins out of the body.
3. Bananas: Huge Amounts of Potassium
Bananas are among the most commonly available and all season fruits. Packed with huge amounts of potassium and natural sugars, the bananas offer an array of health benefits. A medium sized banana can provide up to 12% of the potassium’s RDI.
Bananas are a good source of energy, and their unique carbohydrate composition makes them a perfect pre-workout food. Bananas are also known to boost the digestive system and cure constipation.
Like Apples, the bananas are also rich in pectin and thus, they also help in boosting the digestive health and blood sugar control.
Also, bananas are incredibly helpful for the people who suffer from insomnia or irregular sleep. Bananas can induce sleep and help them fall asleep faster.
4. Pomegranates: Source of Antioxidants
Pomegranates, which are comprised of small and bright pearl like constituents are not only rich in several nutrients but are also a well-known source of antioxidants which protect the body organs from the oxidative damage.
The antioxidants present in pomegranates are much higher in concentration than the ones present in red wine and green tea.
These antioxidants facilitate the anti-inflammatory properties and are heart friendly as well. Also, these decrease the risk of many types of cancers in the body.
5. Papaya: Good for Skin and Digestion
Papaya is one of the healthiest fruits on earth. It offers immense health benefits and it not only improves health but is exceptionally good for the skin and hair.
Papaya is rich in Vitamin C, flavonoids and many antioxidants which make it quite effective in reducing the risk of many types of cancer.
Also, papaya contains an enzyme called papain, which eases the process of protein digestion in the body and enhances the protein absorption.
If one suffers from digestive problems or constipation, papaya is one of the best fruits to eat. It not only enhances the digestion but also makes the bowel movement normal.
Papaya is also good for heart health, decreases the risk of Type II diabetes and is a lycopene rich foods.
The papaya boosts the production of the collagen in the skin and thus, helps in delaying the process of aging and appearance of fine lines on the skin.
6. Berries: Anti-aging Powerhouses
The berries are incredibly healthy and packed with a lot of vital nutrients which make them one of the healthiest fruits across the world.
The berries like blueberries, blackberries, raspberries, and strawberries are known for their high antioxidant content, and significant amounts of Vitamin K, Vitamin C, and manganese. Also, the berries are a great source of fiber.
The antioxidants present in the berries are known for reducing the inflammation, and the aging of the arteries. This is why they are considered a heart healthy fruit.
The ability of berries to control and reverse the oxidative damage caused by the oxidizing agents enables them to provide significant protection against the development of many types of cancer.
7. Cherries: Powerhouse of Nutrients
The bright red colored fruit which we often see on a cake or pastry, the cherries are a powerhouse of nutrients.
Cherries are exceptionally rich in Vitamin C, potassium and fiber. Also, they possess a high concentration of antioxidants like carotenoids and anthocyanins which not only decrease the risk of cancer and heart ailments but also reduce inflammation.
One of the most impressive qualities of cherries is their high melanin content. Melatonin is a compound which is commonly used in the sleep inducing medicines.
Cherries are exceptionally rich in natural melatonin and thus, can effectively help in treating the problems like insomnia and other sleep disorders. Melanin in cherries increases the both, sleep quality and duration.
8. Grapes: Protecting the Heart
While all types of grapes are very healthy, but the purple and red varieties of grapes are among the healthiest fruits in the world.
The high antioxidant content of the grapes is what makes them the best fruits to consume on a regular basis. Also, they are rich in the most natural form of sugar, fructose, which is instantly absorbed and digested by the body. Consequently, grapes act as one of the instant sources of energy.
Grapes are also rich in antibiotics like resveratrol and anthocyanins which are known to reduce the inflammations.
Also, many studies indicate that many compounds in the grapes help in protecting the heart, brain, joints, and eyes.
But, grapes are rich in natural sugars and thus, diabetic people should eat grapes in moderation to keep their blood sugar in control.
9. Watermelon: Source of Water
Watermelon is one of the wonderful fruits which is not only rich in several vitamins and minerals but is also exceedingly hydrating.
The richness of Vitamin A, Vitamin C and many antioxidants like cucurbitacin E, carotenoids, and lycopene makes it a superfood. The antioxidants present in the watermelon is known for reducing the risk of cancer.
Watermelon is comprised of 92% of water, and that’s why it is extremely low in calories. If you want to lose weight, you must eat a lot of watermelons.
10. Oranges: Reduce the Risk of Kidney Stones
The oranges are one of the most delicious, juicy and wonderful fruits with an array of health benefits.
A medium orange provides a significant amount of Vitamin C and potassium. Apart from these, oranges also contain many B vitamins like folate and thiamine.
The Vitamin C present in oranges is known to reduce the risk of kidney stones and prevent anemia.
The Vitamin C, carotenoids and flavonoids are some of the antioxidants present in oranges which offer numerous health benefits and protect the eyes as well.
11. Pineapple: Powerful anti-inflammatory
One of the best tropical fruits, the pineapple is the storehouse of a large number of nutrients. Of all the nutrients and vitamins present in the pineapple, the Vitamin C and manganese are in the highest concentration.
Pineapple is also widely known for the high concentration of a unique enzyme called bromelain, which is known to aid protein digestion and anti-inflammatory properties. Bromelain is also known to provide protection against tumor and cancer growth.
Pineapple is also one of the natural energy boosters and its high fiber content makes it one of the best fruits to include in your diet if you suffer from digestive issues.
12. Mango: Immunity boosters
One of the most delicious and sweet fruits, mango the favorite fruit of many children and adults. While mangoes are widely known for their natural sweetness and high fiber content, very few people know that they are also a rich source of Vitamin C.
Mangoes contain a high concentration of the soluble fiber and that’s why they help in regulating the digestion and eliminate problems related to the digestive tract.
The antioxidants present in the mangoes effectively reduces the risk of many diseases and facilitate anti-inflammatory properties.
While mangoes are naturally sweet, but, many studies indicate that they have the ability to protect against diabetes.
13. Avocado: Best Liver Friendly Fruits
Most people don’t consider avocado as a conventional fruit, but it is extremely healthy. Popularly known as the “Nature’s Butter”, avocado is rich in natural and healthy fats.
Avocado is relatively low in carbs but high in natural fats, and the majority of this fat is comprised of oleic acid which is a monounsaturated fat. The oleic acid is known to improve the heart health and reduce inflammation.
Apart from the high concentration of healthy fat, the avocados are also rich in magnesium, fiber, and potassium.
Avocados help in reducing the blood pressure and reduce the risk of the stroke. Another health benefit offered by avocados is that they cleanse and detoxify the liver.
Avocados are one of the best liver friendly fruits and thus, you must include them in your salads or other recipes to gain their maximum benefit.
14. Kiwi: Loaded with Vitamins
Kiwi, which was originally grown in China is one of the healthiest fruits on the planet. Known for its high Vitamin C richness, a medium Kiwi can provide you a significant amount of Vitamin C even higher than what we require for the normal functioning of the body.
The fiber in the Kiwi is known to cure many digestive tracts related problems and can treat the people experiencing the IBS (Irritable Bowel Syndrome).
The pre-biotic complex carbohydrates and low calories, make Kiwi an ideal fruit to eat daily. Also, owing to its high Vitamin C content, it is very helpful for maintaining optimum eye health.
The antioxidants in Kiwi help in reducing the risk of an array of cancers and cardiovascular problems.
When Should You Eat Fruits?
The benefits of eating fruits increase or decrease on the basis of the time when you are eating them. Some fruits are exceptionally healthy when consumed in the morning as compared to evenings.
Also, fruits, due to their high fiber content and other constituents, sometimes cause gas and bloating when they are consumed in late evenings or night. So, one must avoid consuming fruits or fruit juices in the evenings or at night around the dinner time.
The citrus fruits like oranges, grapefruits, etc. must not be eaten empty stomach because the citric acid in the fruits can interfere with the stomach lining and may cause heartburn.
Apples, just like coffee, are perfect to wake up your body, and thus, you must eat an apple in the morning to gain its maximum benefits.