Dietitians Swear by These 13 Super-Healthy Fruits
It's hard to pick a top contender when all of these are packed with health benefits.
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
Fruits are the superheroes of the food world. They’re naturally delicious, require little to no preparation, and come packed with vitamins, minerals, and antioxidants. These nutrients work together to support everything from your immune system and heart health to your skin and brain, helping your body thrive from head to toe.
Adults should aim to consume between 1.5 and 2 cups of fruit daily, according to the CDC's Dietary Guidelines for Americans. “Including more fruit in your everyday meals and snacks is one of my top tips for making more nutritious food choices that will ultimately contribute to good overall health,” says Jaclyn London, R.D., a nutrition consultant, podcast host and author of Dressing on the Side (and Other Diet Myths Debunked).
As with lots of foods, it’s all about range. London recommends eating fruit in every color of the rainbow — and staying open to trying options you’ve never had before. “You really can't go wrong with the type of fruit, the key is that more is better — so even if you're already a fruit lover, see what unfamiliar additions you can find!” says London. Use the list below as a cheat sheet for choosing healthy fruits on your next grocery run.
Berries
Blueberries, particularly the wild type, which you can often find in the frozen section, are filled with anthocyanins, flavonoids that have antioxidant properties.
Blackberries are deliciously sweet, satisfying and nutrient-packed: One cup can provide about half of the vitamin C you need each day.
Raspberries are one of the highest-fiber fruits, with one cup containing 8 grams.
Pineapple
"Pineapple has a compound that others don't called bromelain. It has a potent anti-inflammatory effect, and it also functions as a digestive enzyme to break down protein," explains Anderson-Haynes. "Research shows that bromelain may specifically help reduce inflammation in our joints and gastrointestinal tract."
Plum
Plums have been shown to have anti-inflammatory benefits that may help boost cognition. Choose prunes (dried plum) for even more calcium and magnesium, which have been linked to decreasing your risk of osteoporosis. Or when you're grilling chicken or a steak, throw on some halved fresh plums — the heat intensifies their sweetness.
Apple
An apple a day may in fact keep your cardiologist away. Evidence has shown that frequent apple consumption may reduce total cholesterol, which can help reduce your risk of heart disease. That’s thanks to antioxidant compounds found in apple skins that help to promote healthy cellular function and proper blood flow. Plus, apples are super versatile. Eat them with yogurt or peanut butter, nuts or raisins or even on a salad or sandwich.
Mango
Munch on mango for a summery, delicious tropical treat filled with vitamin C, potassium- and beta-carotene. The nutritionists we spoke to recommend making a big batch of mango-filled skewers and loading up the fridge or freezer, so they’re always on hand when you need a nosh. Diced mango is wonderful in salsa, on salads or frozen and thrown into smoothie recipes.
Papaya
This tropical fruit boasts an impressive list of nutrients. Papaya is a good source of vitamins A, C and E, which play roles in immunity, skin health and heart health. It also has a lot of fiber, especially if you eat the seeds, which some people may find a bit bitter, but they're totally edible.
Pomegranate
One cup of these petite treats packs up to 7 grams of filling fiber and 10% of the potassium you should get per day. They're also a decent source of both vitamin C and vitamin K. Use them in savory entrées or sprinkle into salads for a hint of sweetness. The arils (or seeds) have a bit of a crunch, making them a nice addition to yogurt as well.
Grape
Grapes are a natural grab-and-go snack. Their small size makes them portable, but they're also a healthy choice. Grapes contain compounds with antioxidant properties, which may help reduce cellular damage, says London. Frozen grapes are a wonderful, hydrating summer treat, but also consider roasting grapes along with veggies on a sheet pan!
Watermelon
Watermelon has so many health benefits, starting with hydration since it's 92% water. What makes watermelon an extra great hydration helper is that it's also a source of potassium and magnesium, two minerals that function as electrolytes to help balance fluid levels and offset excess sodium in your diet.
Banana
Bananas are an easy grab-and-go snack with prebiotic fiber, which is necessary for good gut health. Bananas also contain potassium, which supports heart health. For an extra heart-healthy boost, slice bananas on top of morning oats with a tablespoon of chia seeds and walnuts — it's a hearty, energy-packed breakfast loaded with fiber, vitamin B6, potassium, magnesium, vitamin C and manganese.
Cherry
Feeling stressed? Grab a handful of cherries. In addition to their multitude of antioxidant benefits, these little stone fruits contain quercetin, a type of antioxidant linked to promoting feelings of calmness, London says.
Keep an eye out for acerola cherries in particular. Native to countries in the Western hemisphere such as Barbados and the West Indies, "acerola cherries are one of the foods highest in vitamin C," says Sue-Ellen Anderson-Haynes, M.S., R.D.N., founder of 360Girls&Women; they also deliver an array of other phytochemicals.
Kiwi
In addition to the vitamin C, potassium and antioxidants you’ll get from kiwi, the combination of folate, magnesium and B vitamins also found in this fruit may help you chill out. And some research suggests eating kiwi as a pre-bedtime snack may lead to better sleep. Mix some into a slaw, or slice up for a cooling side dish.
Avocado
Avocado is a unique fruit (yep, it's a fruit!) because of its low sugar content. It also provides heart-healthy fatty acids and magnesium, a key mineral linked to neurological and muscular function. You know all about avocado toast, but have you tried adding avocado to your smoothies?
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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