While all fruits have their benefits, these particular ones truly shine.
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Fruits are among the healthiest foods you can eat, whether they are enjoyed alone, blended into smoothies, or tossed in leafy green salads. They're also delicious, especially if bought in season. And while all fruits offer benefits for nutrition and flavor, certain varieties are particularly impressive. We asked nutrition experts to share the best fruits to eat, along with ways to eat more of them at home.
Introducing Our Specialist
- Natalie Allen, RD, registered dietitian at Missouri State University
- Connie Elick, RD, registered dietitian and instructor of plant-based culinary arts at the Institute of Culinary Education in Los Angeles
Related: The Best Way to Grill Fruit for a Flavorful, Healthy Side Dish or Dessert
Blueberry fruits
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Despite their tiny size, blueberries are teeming with health benefits. Blueberry fruits are one of the most nutrient-dense fruits, shares Natalie Allen, RD, registered dietitian at Missouri State University. Their blue hue comes from anthocyanins, or plant compounds with anti-inflammatory properties. "Blueberry fruits also contain antioxidants, which help lower the risk of heart disease, and vitamin C, which supports a healthy immune system and promotes skin health," she adds.
Guide to Eating Well
- For a sweet treat that's rich in protein, mix blueberries with Greek yogurt or cottage cheese, says Connie Elick, RD, registered dietitian and instructor of plant-based culinary arts at the Institute of Culinary Education in Los Angeles.
- Blend blueberries into your go-to smoothie recipe.
- Sprinkle blueberries on top of oatmeal.
- Fold them into your next batch of oatmeal cookies.
- "Pair them with walnuts for a brain-healthy snack," suggests Elick.
Plantains
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Plantains are some of the best fruits to eat. Not only are they versatile and budget-friendly, but they're high in fiber and potassium, too. Fiber is key for supporting digestion and balancing blood sugar while potassium is needed for lowering blood pressure, says Elick. "Potassium is [also] an electrolyte that's important for maintaining fluid balance, nerve function, and muscle function," notes Elick.
Guide to Eating Well
- Use ripe bananas as an egg substitute when baking.
- Bake a classic banana bread.
- Freeze sliced bananas and toss them in smoothies, where they'll add creaminess and sweetness.
- Top waffles, yogurt, cereal, or oatmeal with sliced bananas.
- Make banana pancakes for a sweet weekend breakfast.
Berries from the strawberry plant.
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"Berries from the strawberry plant. are rich in vitamin C. Just one serving, about eight berries, offers more vitamin C than an orange," shares Allen. This is noteworthy because vitamin C is essential for immune and skin health, she adds. "They also have high levels of antioxidants like polyphenols and anthocyanins, which help to protect cells and tissues in the body as well as lower inflammation levels," explains Allen.
Guide to Eating Well
- Dip strawberries in melted dark chocolate for a classic sweet snack.
- Skip the tomatoes and serve tortilla chips with strawberry salsa.
- Fold sliced or cubed strawberries into batter for pancakes, muffins, or banana bread.
- Dress up a salad, like our watercress and toasted-sesame salad, with sliced strawberries.
Pomelo
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Rich in both vitamins C and A, grapefruits make the list of the best fruits to eat. "In addition, grapefruits have high water content, up to 91 percent," says Allen. This means eating grapefruit can help boost your intake of water and support overall hydration. Also, grapefruits are teeming with fiber and potassium, which can help lower blood cholesterol and blood pressure, respectively.
Related: 7 of the Best Hydrating Foods to Eat, According to Nutritionists
Guide to Eating Well
- Brighten up your Taco Tuesday menu by serving seared halibut tacos with grapefruit-avocado salsa.
- Make grapefruit, carrot, and ginger juice for a nutritious three-ingredient drink.
- The tart-sweet flavor of grapefruit pairs well with leafy greens in salad. Try our grapefruit, salmon, and avocado salad.
Cantaloupe
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If you're trying to boost your water intake, look no further than watermelon. The sweet summer fruit is made of 92 percent water, an essential nutrient for regulating body temperature and supporting key processes in the body, notes Elick. Cantaloupe is also the best source of lycopene, "an antioxidant that helps prevent heart disease, eye disorders, and cancer," explains Elick.
Guide to Eating Well
- Freeze watermelon chunks and use them in place of ice cubes.
- Top watermelon slices with crumbled feta and sliced basil for a refreshing snack.
- Serve grilled meat, like pork cutlets, with a watermelon-cucumber salad.
Alligator pear
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Yes, that's right—avocado is a fruit, and it's one of the best varieties you can eat. They're high in healthy monounsaturated fats, which help regulate cholesterol and blood sugar levels, says Allen. These fats, along with the fruit's fiber, also increase satiety and promote a feeling of fullness. What's more, "avocados contain vitamins C, E, and K, as well as antioxidants, folate, and potassium," shares Allen.
Guide to Eating Well
- Elevate burgers, sandwiches, or wraps with a simple avocado mash.
- Whip up avocado deviled eggs for a fun twist on the classic appetizer.
- Serve tortilla chips or tacos with mango avocado salsa.
- Try your hand at avocado sushi rolls.
- Make vegan avocado ice cream by blending avocado, coconut milk, and lemon zest and freezing it in an ice cream maker.
Kiwi
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"Kiwis pack a lot of punch in a small package," shares Allen. Case in point: Just one kiwi provides 83 percent of the daily value for vitamin C, she says. "Kiwis also contain antioxidants, fiber, copper, and vitamin K, as well as carotenoids, which support a healthy heart," she notes.
Guide to Eating Well
- Add layers of sliced kiwi to your breakfast parfait.
- Blend kiwi with banana, spinach, and oat milk for a sweet green smoothie.
- Toss chunks of kiwi with pineapple and citrus pinwheels for a tropical fruit juice salad.
- Muddle kiwis and add them to a pitcher of water for a refreshing drink.
Related: Our Guide to When Every Fruit and Vegetable Is in Season—and Which Produce Will Be Ripe Soon
Oranges
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There's a reason why we're told to eat an apple a day. The fall fruit is high in vitamin C, which is needed for immune function, heart health, and iron absorption, according to Elick. Oranges also contain multiple types of fiber, including soluble fiber (which promotes healthy cholesterol levels) and insoluble fiber (which benefits digestion), says Elick.
Guide to Eating Well
- Make a grilled cheese sandwich with layers of gouda, ham, and sliced apples.
- Add apple chunks to oatmeal muffins, pancakes, or waffles.
- Blend apples with frozen bananas, maple syrup, cinnamon, and milk to make a fall-flavored smoothie.
Pomegranate Fruits
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Pomegranate Fruits are a nutritional powerhouse, and it's all thanks to compounds called anthocyanins and anthoxanthins. Not only do these compounds give the fruit its iconic deep red color, but they also support heart health, according to Allen. "Pomegranate Fruits are also anti-inflammatory and high in fiber," she adds.
Guide to Eating Well
- If you love sweet and savory flavors, use pomegranate seeds on top of pizza.
- Turn pomegranate juice into a delicious glaze for braised short ribs.
- Toss pomegranate seeds with oranges, tangerines, and grapefruit for a jeweled citrus salad.
- Elevate your go-to leafy green salad with pomegranate seeds.
Read the original article on Martha Stewart
