Regular consumption of fruits can promote good health.
But not all fruits are the same. Some of them offer unique health benefits.
Here are the 20 healthiest fruits in the world.
Grapefruit is one of the healthiest citrus fruits.
In addition to being a good source of vitamins and minerals, it is known for its ability to help weight loss and reduce insulin resistance.
For example, in a study in 91 people who ate half fresh grapefruit before meals, 2.9 pounds (1.3 kg) lost more weight than those who did not.
In the same study, the grapefruit group had a significant reduction in insulin levels and reduced insulin resistance.
The consumption of grapefruit also lowers cholesterol levels and prevents kidney stones.
Grapefruit is very nutritious. Consumption can lower insulin resistance and cholesterol and help prevent kidney stones. Grapefruit can also be useful for weight loss.
Among the tropical fruits, the pineapple is a nutritional superstar. One cup (237 ml) of pineapple yields 131% of the reference daily intake (RDI) for vitamin C and 76% of the RDI for manganese.
Pineapple also contains bromelain, a mixture of enzymes known for their anti-inflammatory properties and their ability to digest protein.
Test tube and animal studies indicate that bromelain may help protect against cancer and tumor growth.
Pineapple is rich in vitamin C and manganese. Its bromelain content can fight inflammation and reduce the risk of cancer.
Avocado is different than most other fruits.
Most fruits are rich in carbohydrates, while the avocado is low in carbohydrates and mainly composed of healthy fats.
The majority of avocado fat is oleic acid, a monounsaturated fat associated with reduced inflammation and better heart health.
In addition to healthy fats, avocados are loaded with potassium, fiber and magnesium.
A whole avocado provides 28% of the RDI for potassium. Sufficient potassium intake is associated with decreased blood pressure and a lower risk of stroke.
Avocados are rich in healthy fats and potassium, both known for their role in promoting heart health.
Blueberries have strong health benefits.
They have an impressive nutritional profile and are high in fiber, vitamin C, vitamin K and manganese.
Blueberries are also exceptionally rich in antioxidants.
In fact, they are thought to contain the highest levels of antioxidants of the most commonly consumed fruits.
Antioxidants in blueberries can reduce the risk of chronic diseases such as heart disease, diabetes and Alzheimer’s.
Blueberries are also known for their powerful effect on the immune system.
One study found that regular consumption of blueberries can increase natural killer cells in the body. These help to protect you against oxidative stress and viral infections.
In addition, the antioxidants in blueberries can have a protective effect on your brain. For example, it has been shown that the consumption of blueberries improves memory in older adults.
Blueberries are rich in some important nutrients. They have high antioxidant capacity and immune-enhancing properties that can protect the body from disease.
Apples are among the most popular fruits and are also incredibly nutritious.
They contain high levels of fiber, vitamin C, potassium and vitamin K. They also contain some B vitamins.
Studies suggest that apple antioxidants can promote heart health and reduce the risk of type 2 diabetes, cancer and Alzheimer’s.
Antioxidant activity in apples has also been associated with increased bone density in animal and test tube studies.
Another notable health benefit of apples is their pectin content.
Pectin is a prebiotic fiber that nourishes the good bacteria in the intestines and improves digestion and metabolic health.
Apples are very nutritious. Their nutrients, antioxidants and fiber can reduce the risk of disease and improve digestion.
Pomegranates are among the healthiest fruits that you can eat.
Not only are they nutrient-rich, they also contain powerful plant compounds that account for most of their health benefits.
The antioxidant content of pomegranate has been shown to be three times higher than that of green tea and red wine.