Eating fruit every day is important for optimal health and wellbeing. Fruits provide essential vitamins, minerals, fiber, and plant compounds that can help reduce disease risk and promote longevity.
Why is fruit good for you?
Fruits contain important nutrients that are underconsumed in the average American diet, including:
- Vitamin C – boosts immunity and acts as an antioxidant.
- Potassium – helps control blood pressure.
- Fiber – promotes digestive and heart health.
- Folate – critical for cell growth and development.
- Antioxidants – protect cells from damage and lower inflammation.
Diets rich in fruits are associated with reduced risks of:
- Heart disease
- Stroke
- Type 2 diabetes
- Certain cancers
Fruits can also help with weight loss and maintenance because they are low in calories, high in fiber, and satisfy hunger.
How much fruit should you eat daily?
Health authorities around the world recommend getting 2-3 servings or 2-4 cups of fruit per day as part of a healthy diet. A serving is:
- 1 medium whole fruit (apple, banana, orange)
- 1 cup chopped, cooked, or canned fruit
- 1⁄2 cup dried fruit like raisins or cranberries
- 1⁄4 cup dried fruit like apricots or figs
- 6 oz (170g) fruit juice
This recommendation is part of a balanced diet containing vegetables, protein foods, dairy, grains, and healthy fats. Focus on getting a variety of fruits to maximize your nutrient intake.
What are the healthiest fruits to eat every day?
All fruits are healthy, but some stand out for their exceptional nutrient content. Here are some of the healthiest fruits to aim for daily:
Berries
Berries like strawberries, blueberries, raspberries, and blackberries are rich in vitamin C, manganese, and antioxidant polyphenols that fight inflammation. The anthocyanins that give berries their red, blue, and purple color are unique antioxidants. Try adding fresh or frozen berries to yogurt, oatmeal, salads, or smoothies.
| Berry | Serving | Key Nutrients |
|---|---|---|
| Strawberries | 1 cup | Vitamin C, manganese, folate |
| Blueberries | 1 cup | Vitamin C, manganese, anthocyanins |
| Raspberries | 1 cup | Vitamin C, manganese, fiber |
| Blackberries | 1 cup | Vitamin C, manganese, anthocyanins |
Citrus Fruits
Oranges, grapefruits, lemons, limes, and tangerines are loaded with vitamin C, an essential nutrient that acts as an antioxidant, promotes immunity, and helps make collagen. Citrus fruits also contain potassium, folate, and phytonutrients like flavonoids.
Squeeze some lemon or lime into water or tea, add citrus segments or juice to salads and smoothies, or enjoy the whole fruit for a snack.
| Citrus Fruit | Serving | Key Nutrients |
|---|---|---|
| Oranges | 1 large | Vitamin C, potassium, thiamin |
| Grapefruits | 1⁄2 medium | Vitamin C, potassium, lycopene |
| Lemons | 1 whole | Vitamin C, potassium, flavonoids |
| Limes | 1 whole | Vitamin C, potassium, flavonoids |
Bananas
Bananas are rich in potassium, an essential mineral involved in blood pressure control and muscle contractions. They also provide vitamin B6, vitamin C, manganese, and fiber. The resistant starch in underripe bananas may support gut health.
Bananas are a versatile, grab-and-go fruit perfect for breakfast, snacks, and desserts. Add them to smoothies, oatmeal, or yogurt.
Apples
Apples contain antioxidants like quercetin that may protect against heart disease and neurodegenerative conditions. They are also a good source of fiber, including pectin, which benefits digestion and cholesterol levels. The old saying “an apple a day keeps the doctor away” has merit.
Enjoy apples whole, sliced with nut butter, baked into oatmeal, or added to salads. Their sweet-tart flavor works for desserts too.
| Apple | Serving | Key Nutrients |
|---|---|---|
| Red apples | 1 medium | Vitamin C, fiber, quercetin |
| Green apples | 1 medium | Vitamin C, fiber, quercetin |
Pomegranates
Pomegranates contain three times the antioxidant activity of red wine and green tea. They are especially high in anthocyanin antioxidants that give pomegranates their deep red color. Research shows pomegranates have beneficial effects on heart health, diabetes, cancer, arthritis, and other conditions.
Try sprinkling pomegranate seeds on salads, yogurt, cereal, or oatmeal. Pomegranate juice and extract supplements are also popular.
Mangoes
Mangoes supply over 20 different vitamins and minerals, making them a superfood. They are high in vitamin C, vitamin A (as beta-carotene), copper, B vitamins, fiber, and potassium. As a great source of the antioxidants zeaxanthin and lutein, mangoes can help protect eye health.
Add mango slices to smoothies, overnight oats, fruit salads, and desserts. Or enjoy on their own for a naturally sweet and refreshing snack.
Pineapple
Pineapples are loaded with vitamin C and manganese along with enzymes like bromelain that aid digestion. Pineapple is an anti-inflammatory food that may help with recovery after surgery or strenuous exercise. Enjoy fresh pineapple chunks in fruit salads, smoothies, and salsa.
Avocados
Avocados are technically a fruit and have earned superfood status. Unlike most fruits, avocados are low in sugar and high in monounsaturated fat that benefits heart health. They also contain fiber, vitamins C, E, K, folate, potassium, and lutein for eye health.
Enjoy avocado sliced or mashed on toast, in salads, dips like guacamole, in sandwiches, or diced in salsa.
Tips for getting enough fruit in your diet
Here are some simple tips for fitting more fruit into your regular diet:
- Make a fruit smoothie for breakfast by blending milk or yogurt with berries, bananas, mango, etc.
- Mix fresh or unsweetened frozen fruit into oatmeal and yogurt.
- Snack on whole fruits like apples, bananas, grapes, and oranges.
- Use fruits like berries, banana, pineapple, and mango to sweeten smoothies instead of sugar.
- Add citrus juice, fruits, or slices to water for a refreshing beverage.
- Keep a bowl of fresh fruit visible on your kitchen counter or table.
- Slice fruits like kiwi, strawberries, grapefruit, and melon to add variety to salads.
- Substitute diced fruit for candies or chocolate chips in trail mixes.
- Serve fresh fruit kabobs as part of a healthy appetizer platter.
- Freeze blended banana and berries in popsicle molds for healthy fudgesicles.
Fruit precautions
While fruit is very healthy, a couple precautions are worth noting:
- Fruit juice contains less fiber than whole fruits. Limit juice to 1 small glass (6 oz) per day.
- Dried fruits like raisins, cranberries, and cherries are higher in sugar and calories than fresh varieties. Enjoy in moderation, about 1⁄4 cup daily.
- Fruit contains natural sugars (fructose). People with diabetes or prediabetes should portion fruit carefully and avoid fruit juice.
- If trying to lose weight, limit high-sugar fruits like mangoes, grapes, and bananas.
- Rinse firm fruits well under running water before peeling, cutting, or eating to reduce pesticide residues.
Conclusion
Eating fruit daily is recommended for the vitamins, minerals, antioxidants, and fiber it provides. Aim for at least 2 cups of fruit per day for good health. The healthiest fruits to focus on are berries, citrus fruits, bananas, apples, pomegranates, mangoes, pineapple, and avocados. Include fruit in smoothies, salads, yogurt, oatmeal, snacks, and desserts for a nutritious boost to any diet.