Super Fruits to Add to Your Diet Today

1. Plums

In addition to their pleasing taste, plums offer a high concentration of vitamins, minerals, and health-protective plant compounds. They’re particularly rich in hydroxycinnamic acids, which are a type of polyphenol antioxidant. By reducing cellular damage caused by unstable molecules called free radicals, antioxidants may reduce your risk of various diseases.
Plums Fruit

Plums are also rich in vitamin C and provitamin A carotenoids, both of which have antioxidant and anti-inflammatory properties.

2. Strawberries

Strawberries are particularly high in antioxidants like vitamin C, anthocyanins, phenolic acids, and flavonoids. In a 3-week study, 21 women who ate 9 ounces (250 grams) of frozen strawberries daily experienced a significant increase in antioxidant activity in their blood.

Strawberries Fruit Health Benefits

What’s more, these healthy berries may slash your risk of disease.

Research suggests that eating strawberries may help reduce heart disease risk factors, lower inflammatory markers, and increase fiber intake, all of which may protect against chronic health conditions like heart disease and certain cancers.

3. Grapes

Despite their small size, grapes pack a serious nutritional punch. Many varieties exist, and while all make a healthy choice, some are higher in antioxidants than others. In a recent study comparing 30 grape varieties, Black Pearl, Summer Royal Black, Pearl Green, Seedless Green, and Seedless Red grapes exhibited the strongest antioxidant and free-radical-scavenging activities.

Grapes Fruit Benefits

These varieties were found to be packed with antioxidants like caffeic acid, epicatechin, catechin gallate, protocatechuic acid, gallic acid, and rutin.

Indeed, these antioxidants may be the reason why these tasty fruits are associated with a reduced risk of heart disease and certain cancers.

4. Apples

Apples are associated with a variety of health benefits, including a reduced risk of heart disease and several cancers, including colorectal cancer. Notably, they’re a concentrated source of flavonoid antioxidants.

Apples Fruit Benefits

A study in over 56,000 people linked a higher intake of apples and other flavonoid-rich foods to a reduced risk of death from all causes, including from cancer and heart disease.

5.Peaches

Peaches are often enjoyed in jams and pies, but it’s best to eat peaches raw. That’s because fresh peach peels and pulp have higher antioxidant and anti-inflammatory activity than cooked peach products.

Peach Fruit Benefits

In addition to phytonutrients like phenolic acids and carotenoids, peaches provide a good source of fiber, vitamin C, provitamin A, and potassium.

6.Avocados

Avocados are not only creamy and delicious but also packed with nutrients like fiber, healthy fats, potassium, magnesium, folate, and vitamins C and K1.

Avocados Fruit Benefits

In fact, studies suggest that these fatty fruits may help reduce weight, blood sugar levels, and heart disease risk factors like LDL (bad) cholesterol.

7.Blueberries

The impressive benefits of blueberries are well documented. These berries contain several potent antioxidants and are especially rich in anthocyanins, which are plant pigments that account for up to 60% of their total polyphenol compounds (25).

Blueberries Fruit Benefits

Eating fresh blueberries each day, even in moderate amounts of 1/3 cup (113 grams), has been linked to a reduced risk of heart disease and type 2 diabetes, as well as slower rates of mental decline in older adults (25).

8.Cherries

Thanks to their high concentration of vitamin C and polyphenol antioxidants, cherries have powerful anti-inflammatory properties. Both sweet and tart cherries — as well as their juice and powder — are associated with many health benefits.

Cherries Fruit Benefits

For example, a review of 29 studies found that consuming these foods led to reductions in markers of oxidative stress and inflammation, as well as decreased blood pressure, VLDL cholesterol, and HbA1c — a marker of long-term blood sugar control.

9.Grapefruits

Grapefruits may help improve the nutrient content of your diet. A review of studies in over 12,000 people showed that people who ate this citrus fruit had higher intakes of magnesium, vitamin C, potassium, and fiber, compared with those who didn’t eat it.

Grapefruits Benefits

Plus, the analysis found that women who ate grapefruit had lower body weights, as well as lower levels of triglycerides and the inflammatory marker C-reactive protein (CRP), plus higher levels of HDL (good) cholesterol.

10.Blackberries

Blackberries are packed with anthocyanin pigments, and evidence suggests that eating them regularly benefits your health. An 8-week study in 72 people with high blood fat levels gave one group 10.1 ounces (300 mL) of blackberry juice and pulp daily.

Blackberries Fruit Benefits

Those who drank this combo experienced significant reductions in blood pressure and CRP levels, as well as significant increases in HDL (good) cholesterol, compared with a control group.

11.Black chokeberries

Black chokeberries (Aronia melanocarpa) are native to eastern North America and typically found in jams, juices, and purées. They’re a concentrated source of phenolic acids and flavonoids, including anthocyanins, proanthocyanidins, and flavonols.

Black chokeberries

In a 12-week study, 66 healthy men who consumed chokeberry powder and extract daily experienced improved blood flow and increased blood levels of phenolic antioxidants, which may improve heart health.

12.Tomatoes

Although often considered a vegetable, tomatoes are a type of fruit. They’re one of the richest sources of lycopene, a carotenoid pigment that’s associated with powerful heart benefits.

Tomatoes Fruit Benefits

It should be noted that tomato peels contain significantly higher levels of antioxidants than the pulp. For this reason, be sure to enjoy tomatoes — and tomato products — unpeeled.

HEALTHLINE NEWSLETTER
Get our twice weekly wellness email
To inspire you to exercise and eat well, we’ll send you our top health tips and stories, plus must-read news.

Enter your email
Your privacy is important to us

13.Figs

Figs are fiber-rich fruits that also pack other nutrients like magnesium, potassium, calcium, and vitamins B6 and K1.

Figs Fruit Benefits

What’s more, they’re loaded with polyphenol antioxidants, which have been shown to have numerous benefits. In fact, figs are a more concentrated source of these beneficial compounds than red wine or tea.

14.Raspberries

In addition to being high in polyphenol antioxidants, raspberries are one of the richest sources of fiber among all fruits and veggies.

Raspberries Fruit Benefits

Test-tube and animal studies suggest that eating these berries may reduce your risk of heart disease, type 2 diabetes, and Alzheimer’s, though human research is needed.

15.Blood oranges

Blood oranges are a sweet orange with a reddish rind due to their high levels of anthocyanins.

Blood oranges Fruit Health Benefits

They’re also loaded with vitamin C, a water-soluble vitamin that acts as a powerful antioxidant. In fact, blood oranges typically contain 32–42 mg of vitamin C per 3.5 ounces (100 grams) — or 35–47% of the Daily Value (DV) for this vitamin.

16.Nectarines

Nectarines are high in vitamin C, beta carotene, and numerous other antioxidant compounds.

Nectarines Fruit Benefits

Consuming beta-carotene-rich fruits like nectarines may help reduce disease risk and early death. One review of studies in over 174,000 people associated beta carotene intake with a significantly reduced risk of death from all causes.

17.Pomegranates

Many studies tie pomegranates to a variety of health benefits. These fruits boast compounds like ellagitannins, anthocyanins, and organic acids, which give pomegranates potent antioxidant activity.

Pomegranates Fruit Benefits

Human research reveals that pomegranate juice and extracts may help reduce oxidative stress, blood pressure, LDL (bad) cholesterol, triglycerides, inflammation, and muscle damage. Animal and test-tube studies suggest anticancer properties as well.

18.Kumquats

Kumquats are small, orange-colored citrus fruits with tart flesh. They’re high in health-promoting nutrients and plant compounds like vitamin C, polyphenols, and carotenoids.

Kumquats Fruit Benefits

They’re native to China, where they’ve been used as a natural treatment for coughs, colds, and inflammatory conditions for centuries.

19.Mangos

Mangos are a popular tropical fruit full of antioxidants, including gallic acid, quercetin, and ellagic acid, as well as the carotenoids lutein, alpha carotene, and beta carotene, which give the fruit its yellowish hue. Mangos are also rich in fiber and may help promote healthy bowel movements.

Mangos Fruit Benefits

In a 4-week study in 36 people with chronic constipation, eating 10.5 ounces (300 grams) of mango daily significantly improved stool frequency and consistency and reduced markers of intestinal inflammation, compared with an equivalent dose of a fiber supplement.

20.Goji berries

Goji berries are native to Asia, where they’ve long been used as a functional food to promote health and increase longevity. Due to their high antioxidant levels, these fruits are incorporated into tinctures, teas, and other herbal remedies to treat conditions that affect your eyes, liver, kidneys, and digestive system.

Goji berries Fruit Benefits

Goji berries are high in fiber, polysaccharides, phenolic compounds, and carotenoid pigments, which give this fruit its bright orange-red color. Goji berries may protect your vision and lower blood levels of blood fats. Plus, they may have anticancer, immune-protecting, and brain-boosting properties.

21.Cranberries

Cranberries are packed with beneficial plant compounds. Human and animal studies note that eating cranberries and cranberry products may lower certain blood fat levels and have anti-inflammatory, antioxidant, antibacterial, and anti-diabetes effects.

Cranberries Health Benefits

Cranberries are quite tart, so they’re often enjoyed dried and sweetened, or in sweet dishes like sauces and jams. To get the most benefits, opt for low sugar or unsweetened products.

22.Lemons

Lemons are commonly used to flavor foods and beverages. This citrus fruit is rich in vitamin C, essential oils, and polyphenol antioxidants.

Lemons Health Benefits

Human studies show that daily lemon intake may help reduce blood pressure when combined with walking. What’s more, test-tube and animal research indicates that this fruit has strong anti-inflammatory, antioxidant, antimicrobial, and anti-diabetes properties.

23.Papayas

Packed with tropical flavor, papayas are rich in vitamin C, provitamin A, folate, and potassium. They also contain many antioxidants but are especially rich in lycopene.

Papayas Fruit Benefits

Eating lycopene-rich fruits like papaya may protect against heart disease and certain cancers. Interestingly, lower lycopene levels are associated with an increased risk of death from all causes.

24.Watermelons

Watermelon is a hydrating fruit that’s loaded with fiber, vitamin C, provitamin A, and many antioxidants. Animal studies demonstrate that it has powerful anti-inflammatory, brain-protective, and liver-supportive properties.

Watermelon Fruit Health Benefits

What’s more, watermelon is the richest food source of the amino acid l-citrulline. L-citrulline is needed for the synthesis of nitric oxide, a molecule that’s essential for blood vessel dilation and other bodily functions.

This may be why human studies associate watermelon intake with lower blood pressure levels.

25. Acai berries

You may have heard of acai berries due to the popularity of acai bowls, a delicious concoction made with frozen acai berries and other fruits.These berries’ polyphenol antioxidants may offer numerous benefits

For example, human studies link acai berries and juice to higher blood antioxidant levels, protection against cellular damage, and reduced levels of blood fats, blood sugar, and insulin

Leave a comment