Best fruits

What Are the Best Fruits for You

There’s more, too. Raspberries also are great sources of:

10 Fruits You Should Eat Every Week, According to a Dietitian

Experts prove eating these fruits on a weekly basis can benefit your body in more ways than one.

Maria Laura is EatingWell’s senior nutrition and news editor. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling.

Did you know research published in 2018 in the American Society for Microbiology’s journal mSystems shows that eating up to 30 different kinds of plants in a week can positively benefit your gut microbiome? Having a healthy gut can improve heart health, boost immunity and even benefit mental health. Eating more fruit is an easy way to increase the number of plants you’re eating in a week to keep your gut bacteria happy—and these 10 fruits pack in a plethora of health benefits with every bite.

From increasing your fiber count to boosting your body with crucial vitamins and antioxidants, here are the fruits recommended to consume every week, backed by experts and research.

1. Blueberries

“Blueberries are a nutritional powerhouse,” says Lon Ben-Asher, M.S., RD, LD/N, a nutritionist at Pritikin Longevity Center. “They contain anthocyanins, which are phytochemical flavonoids that give them a blue/purple color and act as antioxidants that kill free radicals.”

Along with the antioxidants reducing inflammation in the body, blueberries are also rich in numerous vitamins and minerals, including vitamin C, vitamin K and manganese. Blueberries are also a rich source of soluble fiber, which is “important in reducing cardiovascular disease and helping to blunt the glucose spike in people with blood sugar compromise,” says Ben-Asher.

2. Apples

“Apples have many anti-inflammatory and antioxidant properties that have been shown to reduce the risk of many chronic diseases such as cardiovascular disease, diabetes and cancer due to the polyphenolic compounds,” says Ben-Asher. “[They’re] also rich in soluble and insoluble fiber, which helps support gastrointestinal health.”

Although these fibers are different (soluble fiber absorbs water and creates a gel that moves food quickly through your digestive tract, while insoluble fiber helps to bulk up stool and makes it easier to go to the bathroom), apples contain both, helping you feel full and satiated.

a photo of an apple on a background

3. Oranges

While oranges are popularly known for being higher in vitamin C, they also provide a unique set of nutrients, including potassium, iron, calcium, vitamin E and numerous B vitamins. Vitamin C helps to build collagen, which delays skin aging and keeps you looking young. Orange pulp also has a high polyphenol count, which helps to protect your cells from damage, per a 2019 study published in PLoS One.

4. Prunes

Dried fruits, especially prunes, can also be a beneficial source of nutrients in your diet, . Prunes are known to help with digestion thanks to their high fiber content, helping to bulk stool and making it easier to go to the bathroom. Prunes also contain a high amount of vitamin K, which helps to develop certain proteins needed for blood clotting and bone building; studies show eating prunes helps with preventing or delaying bone loss.

5. Raspberries

Of all fruits, raspberries are known for having one of the highest amounts of fiber, containing 8 grams per cup, which is 32% of your Daily Value. Getting a sufficient amount of fiber in your diet is important for weight management, reducing your risk of heart disease and diabetes, keeping your gut microbiome healthy and keeping your blood sugar levels steady. Raspberries are also known for being a rich source of magnesium, which helps regulate numerous bodily functions such as protein synthesis, muscle and nerve function, blood sugar control and blood pressure, per the National Institutes of Health.

6. Blackberries

Blackberries are equally as high in fiber as raspberries, with almost 8 grams per cup, per the USDA. However, blackberries are known for being a richer source of antioxidants, manganese, copper, vitamin A, vitamin E and vitamin K. Similar to blueberries, blackberries also contain anthocyanins.

7. Bananas

“Bananas are high in dietary fiber, which helps keep food in your stomach longer, reducing hunger and keeping you satiated, thus contributing to better weight management and reduced risk of obesity,” said Ben-Asher. “[They are] also very high in potassium, which is an electrolyte required by the body and has been shown to be a major factor in blood pressure control and reduced risk of stroke when [paired with a] reduced sodium intake.”

8. Tomatoes

While tomatoes are typically associated with vegetables because we typically eat them in savory preparations, they are considered a fruit—and should definitely be incorporated into your healthy eating plan. Along with a burst in vitamin A, tomatoes are known for being a strong source of lycopene—another powerful antioxidant that can help eliminate free radicals and reduce your risk of developing chronic diseases.

9. Watermelon

Along with having a high amount of lycopene, watermelon is considered one of the most hydrating fruits—92% of watermelon flesh is water. While this alone is a great reason to enjoy this fruit (especially during the hot summer months), eating watermelon can also help relieve sore muscles after exercise, due to its potassium content. Moreover, watermelon is one of the best fruits to support healthy blood pressure.

10. Avocados

“Avocados are rich in fat-soluble vitamins, such as vitamin E and K, which help support healthy skin, hair, nails and cell membrane permeability, as well as water-soluble vitamins such as vitamin C, and many B vitamins that help support the immune system and ocular health,” says Ben-Asher. “They are also great sources of healthy, polyunsaturated omega-3 fats and monounsaturated fats, which are used to replace saturated fats, have been shown to reduce cardiovascular disease and improve blood sugar control.”

A 2022 study published in the Journal of the American Heart Association also found eating avocados can be beneficial for lowering LDL (“bad”) cholesterol levels, helping keep the arteries clear and positively benefiting heart health.

What Are the Best Fruits for You?

Raspberries, blackberries and blueberries in a black bowl on a wooden table

Eating two servings of fruit every day stands as a healthy dietary goal to keep your body thriving. So, if that’s the case, why not choose fruits with the biggest nutritional bang for your buck?

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All fruits are not created equal, after all. They all claim certain benefits, of course — but some check a few more boxes when it comes to being really good for you.

So, let’s build a shopping list with the help of registered dietitian Beth Czerwony, RD.

1. Blueberries

What can blueberries do for you? For starters, they can:

  • Reduce age-related memory loss.
  • Help fight off cancer.
  • Protect your body’s cells.
  • Boost heart health.

Many of the benefits connect to the high levels of antioxidants packed into the small berries. Antioxidants battle free radicals, unstable atoms in your body that can damage cells and cause illness.

Blueberries also are rich in soluble fiber to tame cholesterol levels and omega-3 fatty acids for brain health. They’re also chock full of vitamin C, Vitamin K and manganese.

And here’s maybe the biggest bonus of all: Blueberries taste great. Snack on them by the handful or toss them into yogurt, oatmeal or salads to add extra flavor. Add it all up, and it’s no wonder why blueberries have been dubbed a “super fruit.”

By the numbers: One cup of blueberries contains about 84 calories, 3.55 grams of fiber and 14.7 grams of natural sugars.

2. Raspberries

Raspberries are also full of antioxidants and nutrients called polyphenols that decrease oxidative damage. Like their “blue” berry cousin, they’re high in fiber to aid in digestion, blood glucose control and weight loss.

There’s more, too. Raspberries also are great sources of:

  • Vitamin C.
  • Manganese.
  • Potassium.

Somehow, too, raspberries manage to taste sweet despite being low in sugar. They’re great to eat on their own or as a flavorful addition to various dishes or smoothies.

By the numbers: One cup of raspberries contains about 64 calories, 8 grams of fiber and 5.4 grams of natural sugars.

3. Blackberries

Notice a theme yet? “Always go for berries,” says Czerwony. “They’re going to be one of the lowest sugar fruits and one of the highest in fiber. That’s a great combo to stabilize your blood sugar and keep you feeling full for longer.”

Blackberries share many of the same attributes as blueberries and raspberries ­— antioxidants, vitamin C, manganese, etc. The packaging and taste are just a little different.

(Pro tip: If you’re using prepackaged frozen berries of any kind, check the label to see if any sugar has been added. That’s one of several stealthy ways in which fruit can be made less healthy.)

By the numbers: One cup of blackberries contains about 62 calories, 7.6 grams of fiber and 7 grams of natural sugars.

4. Oranges

Want an easy way to get all the vitamin C you need today? Then eat a sun-kissed orange.

One orange orb is all it takes to meet your recommended daily intake of vitamin C, an essential nutrient that can:

  • Boost your immune system.
  • Keep your skin looking radiant.
  • Strengthen your bones.
  • Ease muscle pain.

Also, eating an orange is better than drinking one. While orange juice does offer a healthy splash of vitamin C, it lacks the fiber that’s in the whole fruit. (Learn more about why 100% juice isn’t as healthy as you might think.)

By the numbers: One large orange contains about 86 calories, 4.4 grams of fiber and 17 grams of natural sugars.

5. Apples

An apple a day keeps the doctor away. That old phrase may be a bit of an overstatement, but there’s no question the fruit is a healthy choice. In fact, researchers found that folks who eat an apple a day use fewer prescription medications.

Apples have also been connected to improved heart health, fewer asthma symptoms and reductions in cancer risk. Many of the positives linked to apples come from the fruit’s fiber content.

Want some tips on selecting apple varieties? Then, follow this advice from a registered dietitian.

By the numbers: One medium McIntosh apple contains about 80 calories, 4.9 grams of fiber and 16 grams of natural sugars.

6. Star fruit

Enough of the common fruits. Let’s go a bit exotic for our final recommendation.

Star fruit, or carambola, is guaranteed to be a visual delight. “It’s a tropical fruit that looks like it could be a sea creature,” says Czerwony. “When you cut it on the base, it comes out looking like a star. It’s fun.”

It’s also pretty nutritious considering the low calorie count.

By the numbers: One medium star fruit contains about 28 calories, 2.6 grams of fiber and 3.6 grams of natural sugars.

Final thoughts on fruit

The bottom line? Any fruit is better than no fruit. Only 1 in 8 Americans eat the recommended two servings of fruit per day, according to a report by the U.S. Centers for Disease Control and Prevention.

So, if you like grapes, buy them and eat them. Pears? Perfect. Pineapples? Who can argue with that tasty treat?

Other tips suggested by Czerwony include:

  • Buying locally grown fruit in season. Fruit loses some of its nutritional value as it sits after harvest and awaits transport to your grocery store. “The freshest fruit you can find will have the most nutrition,” says Czerwony.
  • Pair fruit with proteins. Want to turn your afternoon snack into something more complete? Czerwony recommends making a mixed meal by pairing fruit with a protein such as yogurt or peanut butter. “It’ll help you get through the day much better,” she says.
  • Pay attention to sugar and serving size. Natural sugars are better for you than processed sugars, but some moderation is still warranted. Be mindful to not eat too much of a good thing.
  • Be adventurous. There are more than 2,000 types of fruit in the world that can be prepared and eaten in so many unique ways. “Try something you’ve never had before,” suggests Czerwony. “Who knows? You might really like it.”

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