10 Healthiest Fruits in the World that You Must Definitely Eat

Have you ever wondered what is the healthiest fruit in the world? Here’s a list of the top 10 healthiest fruits, all full of natural goodness, vitamins and minerals and other vital nutrients that will give your health a boost, protect you from some serious diseases and also give you extra energy. When you fancy a sweet treat, fruit is the perfect option. It’s much better for you than cakes or cookies, it’s the dessert you can eat without feeling guilty and it’s low in calories so fruit is perfect if you’re on a diet. Looking for the healthiest fruit snacks to eat between meals? Read on to discover a world of fruity goodness...

	Fruit	Description
1	Blueberries	When asked ‘What are the healthiest fruits?’ Many people will mention the superfood fruit blueberries. They gained a lot of good press in recent years and quite rightly so. Blueberries are low in calories but utterly jam packed full of nutrients. Eat blueberries and you’re getting lots of dietary fiber, a good amount of vitamins C and K and also 25% of your recommended daily amount of manganese. A bowl of blueberries is one of the healthiest fruit snacks you can eat. Perfect to have on your desk to graze on throughout the day. Blueberries are a powerful antioxidant. It is also believed that they can help reduce oxidative DNA damage which will help to protect you from cancer, and also help to slow the ageing process. So blueberries not only make you healthier, they can make you look better too! Additionally, this reduction of oxidative DNA damage helps to prevent LDL cholesterol from oxidising, which is very good for protecting us from heart disease, one of the biggest killers in the world today. If you have high blood pressure, then be sure to add blueberries into your diet as they have been shown to lower blood pressure too.
2	Grapes	If the only grapes you consume are in a glass of wine, then you’re missing out on a fruit that’s really good for you. Grapes are high in a particular antioxidant called resveratrol which has been shown to slow the growth of many types of cancer tumour. While this antioxidant is present in red wine, too much alcohol is bad for your health, so you can drink the odd glass of red wine without feeling guilty, and you might just have some benefits to your health, be sure not to overdo it. Eating your grapes fresh and whole is the very best way to get the most from this beneficial fruit. Grapes are great for heart health and good for keeping your blood pressure at the correct level due to the high potassium content. Being both high in fiber and high in water, grapes are also a great way to reduce constipation and keep your bowel movements regular. There have also been some studies of animals that have shown that grapes can help alleviate allergies. While there is yet no conclusive evidence that this works with humans, if you suffer from allergies then it’s certainly worth a try. It may help your allergies, but it will definitely give you lots of other health benefits.
3	Pomegranates	Some people say that pomegranate juice is the healthiest fruit juice you can drink and good news is that it’s becoming more widely available in the shops. The health benefits of pomegranates is nothing new, they’ve been eaten for their medicinal qualities for thousands of years and what’s more, they also taste delicious! Eating a whole pomegranate can be fiddly, as you have to pick out all the seeds to eat, so if you find it too much like hard work, then pomegranate juice is a great alternative. Pomegranates get their rich red color from the polyphenols they contain, these are very powerful antioxidants. You get a higher level of antioxidants in pomegranate juice than you do in green tea! The antioxidants in pomegranates will help to protect your cells and reduce inflammation. This makes them very good for your digestive health. They’re also a good anti-inflammatory and so can help to alleviate the symptoms of arthritis. If you’re feeling under the weather, then a glass of pomegranate juice will help to fend off illness as it is both antiviral and antibacterial.
4	Bananas	While the banana is not the lowest calorie fruit, don’t be put off by that because they are massively good for you. Their creamy texture makes them popular with people who aren’t really keen on other fruit that is more watery. They are well known for being high in potassium which is great for keeping your electrolytes in balance, as well as helping to keep your heart working well. Bananas are high in fiber, so they leave you feeling fuller for longer, making them a great fruit to snack on if you feel hungry between meals. The starch in bananas works as a prebiotic, so it’s good for maintaining a healthy balance of bacteria in your digestive system. Even the skin of the banana can be used to benefit your health as it can help to soothe a mosquito bite. Just rub your skin with the inside of the banana peel and you should find that the itching subsides and the swelling and redness are reduced.
5	Papaya	While it is low on calories, papaya is full of nutrition, and has even more vitamin C than orange. It’s a fruit that’s loaded up with fibre, folate, potassium and vitamin A. Not just that, it also consists of zeaxanthin and lutein, substances that guard your eyes from ageing -related blindness. Furthermore, papaya aids prevention of heart diseases, diabetes and atherosclerosis. The folic acid present in papaya is required for converting a substance in human body known as homocysteine, a type of amino acid. If left unconverted, this substance can be directly responsible for damage to the blood vessel walls, and if its levels get extremely high, it can be a very possible cause of a heart stroke and an attack. Not to forget, papaya is an excellent source of fibre too, that helps in lowering of cholesterol levels in the body, and eases up the discomfort caused by constipation. The fibre present in it can bind the cancer-causing toxins inside the colon, and keep them from affecting the healthy colon cells.
6	Grapefruit	Grapefruit has a very high water content, so it’s a really good fruit to eat on a hot day to ensure you keep hydrated. Some studies have shown that eating grapefruit can actually speed up your weight loss, so its the perfect fruit for dieters. Grapefruit is a great low calorie breakfast, and if you have half a grapefruit as a starter before your main meal of the day, you’re very likely to consume less calories overall. When you eat your grapefruit, don’t leave the pith, that’s the white bit between the skin and the flesh. The pith contains lots of great beneficial nutrients and antioxidants, and it’s a good source of fiber too. Grapefruit is high in vitamins C and A and so it is good for giving your immune system a boost. It’s the perfect fruit to eat when the winter weather sets in and everyone else around you is coming down with a cold. Eat grapefruit and you’re increasing your chances of fending it off effectively.
7	Apples	As the saying goes, an apple a day keeps the doctor away, and there’s a lot of truth in that. Apples are one of the healthiest fruits that are eaten all over the world in huge quantities. They’re cheap to buy and readily available in many stores. They’re so easy to pop in your bag to take to work or school and of course apple juice is one of the healthiest fruit juices you can drink. Buy apple juice from the store, or invest in a juicing machine and you can have the fun of making your very own fresh apple juice. By making your own, you know you’re getting 100% fresh apple juice without any added sugar or artificial additives. Apples are a super source of vitamin C and they’re also very high in antioxidants. They’re a good source of dietary fiber too. Recent research shows that eating apples can be good for your brain health, improving the symptoms of Alzheimer’s disease and preventing the onset of dementia. By eating apples on a regular basis, you are lowering your risk of stroke and diabetes and helping to prevent breast cancer. Apples have also been shown to aid in the lowering of LDL cholesterol, that’s the ‘bad’ cholesterol. Just remember not to eat the seeds. Apple seeds contain cyanide which is a poison.
8	Oranges	Oranges are juicy and delicious, but they’re also very good for you. Drinking orange juice can help to reduce your risk of getting kidney stones, and can also help to protect your kidneys from disease. Additionally, oranges have been shown to be beneficial in the fight against cancer. The citrus limonoids in oranges can help combat various forms of cancer, and mandarin oranges in particular could help to prevent liver cancer, due to the vitamin A compounds they contain. Oranges are high in vitamin C, so you’re getting that extra level of protection for your cells that only comes with vitamin C. They are also high in potassium which is great for keeping your heart rhythm steady. Eat oranges, and you’ll even help to protect yourself from viral infections due to the high level of polyphenols in them. Being high in soluble fibre, orange can actually help to lower the levels of LDL or bad cholesterol in your blood stream, which is another great health benefit of oranges.
9	Kiwis	Another great fruit to eat is the kiwi. It’s a good antioxidant and it’s a decent source of both vitamins C and E. Due to the high levels of vitamin C (you get more vitamin C from a kiwi than you do from an orange!), kiwis can help to boost collagen production in your body which helps to keep your skin supple and young looking, as well as helping to maintain the health of your bones, muscles and tendons. As we grow older, the collagen in our skin breaks down, so the older we get, the more important it is to consume a good source of vitamin C such as kiwi fruit. Kiwis have been shown in studies to be helpful for anyone suffering from respiratory ailments, and they appear to have a particularly beneficial effect on children who suffer from asthma. Giving children fruit to eat is always a good idea, they love the sweet flavour, and they are more likely to be happy about eating fruit than vegetables, so if your child suffers from asthma, kiwi fruit is certainly a good option.
10	Mangoes	The final item on our list of the healthiest fruits is the delicious mango. Last but not least, the mango is packed full of goodness. First of all, it’s high in fiber. This will help to prevent constipation and can also help ease the symptoms of irritable bowel syndrome (IBS). It’s a good source of vitamins, being particularly high in vitamin C, vitamin A and vitamin B6. It’s a great source of minerals too, such as copper, magnesium and potassium. The high levels of the dietary fiber pectin contained in mangoes, could help to protect from gastrointestinal cancers. It has other benefits for overall digestive health too, helping to reduce acidity in the gut and ensuring that your digestive system works efficiently. One thing that makes mangoes stand out from the other top healthy fruits is that it is high in iron. For anyone who is anaemic, mangoes could be very beneficial, and for vegetarians and vegans who often find it hard to get enough iron in their diet, mangoes could certainly be the key to addressing this unbalance.

Is tinned fruit good for you?

If you can’t get to the stores regularly to buy fresh fruit, or you find it goes off too quickly, then stocking up the cupboards with tinned fruit is not a bad idea. Contrary to what many people think, tinned fruit is still a good source of those important nutrients. However, you need to pay close attention to just what your fruit is canned with. Some fruit will be simply canned in spring water. That’s great, the natural juices from the fruit will seep into the water giving it a lovely flavour, so the water will taste great. Others will be canned in fruit juice. You should read the label, and see if there is any extra added sugar. You should also bear in mind that when you opt for fruit juice over water, you’re also consuming extra calories. If you’re on a diet, then tinned fruit in spring water is the very best option. The very worst liquid to can fruit in is syrup. Avoid this, it’s simply water that is very high in sugar. This can make the healthiest fruit pretty bad for you. It will be high in calories, bad for your health and also bad for your teeth. So while you can safely eat tinned fruit and still benefit from all the health giving properties of those fruits, you do need to pay careful attention to exactly what you are buying!

How to add more fruit into your daily diet

Feel as if you don’t get enough fruit to eat in your diet but are wondering how to incorporate more into your daily routine? Taking fruit with you whenever you go out is always a great way to encourage yourself to eat more fruit. You never quite know when you might feel a little hungry, or just fancy a piece of fruit. If you put an apple or a banana in your bag before you set off, then you might well eat it while you’re waiting for a bus, or on a break at work. Eating fruit for breakfast is another good way to get your daily quota. Fruit is lovely with a little low fat Greek yoghurt, or if you can’t face fruit for breakfast, or you’re in a hurry, how about making a healthy and delicious fruit smoothie? Make your smoothie the night before, and you will have an instant healthy speedy breakfast drink ready for you the next morning. When you have a smoothie for breakfast, you’re much less likely to snack during the morning, than if you’d skipped breakfast altogether.

The perfect fruit for the healthiest fruit snacks

What are the healthiest fruit snacks? Well there are so many options! Berries make brilliant snacks as you can pick at them, almost as if you had a bowl of candy in front of you, but of course, much more healthy. Dried fruit also makes a brilliant snack. It’s highly portable, and you get all the goodness and nutrients condensed. It’s not messy to eat and it doesn’t take any preparation. You can have a bag of dried fruit in your pocket to nibble on a long walk. Of course the usual options such as bananas and apples and easy peeler oranges are always a good choice too.

How to buy the healthiest fruit juice

While fruit juice can count as one of your five a day, unless you make your own juice, you need to be careful with what you are buying in the stores. Unless the packaging states that the product is 100% fruit juice, then you are not getting a drink that is entirely made of fruit juice. Even then, the drink may contain a mixture of fruit juices, not just the one that is shown in the product image most clearly. If your juice is labelled as ‘fruit juice drink’ then this is a clear sign that there is not a lot of actual juice in there. The rest is likely to be made up of high fructose corn syrup which is not very good for you at all. This type of drink is certainly not the healthiest fruit juice to be drinking.

Some unusual ways to use the healthiest fruit in the world

When we eat fruit the same way every day, even the tastiest fruit can become rather dull after a while. But it’s important that we eat fruit on a regular basis, so it’s a great idea to get inventive and add fruit into your dishes in a creative way that will never become boring. Watermelon soup is a delicious starter and is so refreshing on a summer’s day. A top tip is to serve it at room temperature as this increases the amount of antioxidants in the watermelon. Another of the healthiest fruits is strawberries. While they’re undeniably delicious with cream, it’s not ideal for the waistline to eat them that way every day, so how about adding them into a pasta salad? If it’s time for a barbecue in the summer sunshine, don’t go for the fattening sausages and burgers covered in cheese. Instead go for a chicken burger and top it with apple slices and chopped kiwi salsa!

Some uses for fruit peels

We’re all concerned about food waste these days, but there’s not a lot you can do with the peel right? Wrong! Don’t throw that peel away, put it to good use instead! If you’ve used a lemon or orange, pop a piece of the peel into a bottle of olive oil to give it a natural citrus flavor. Perfect for making a healthy salad dressing with, or drizzling over a fish dish. The citric acid in lemon and lime skins, makes it perfect for polishing metal. Why waste your money on store bought polishes when you can simply use those skins you were going to throw away! Now banana peel has an incredible amount of uses. You’ll begin to regret ever throwing any of them away they are so useful. The inside of the peel is great for polishing shoes, simply rub it on your shoe then buff it up with a clean cloth. Put a banana peel in with your roast meat while it cooks and it won’t get too dry. Who would have thought a banana peel could save you from dinner party disaster? If you have a problem with green fly in the garden, just put some banana peels around the plants they are going for. While we think bananas are ones of the healthiest fruit to eat, green flies absolutely hate them!

Warning - be careful when giving grapes to children

While we have listed grapes as one of the top 10 healthiest fruits, you should be aware that they do pose a choking hazard for children. Those under the age of five are particularly at risk. This is because they can block the airway due to their shape and size. If you do give grapes to your children, be sure to cut them up into smaller segments. There are so many other healthy fruits out there, perhaps it’s simply safer just to opt for some different types of fruits until they get older?