Fruits with most vitamins and minerals. It is popular to eat fruits and vegetables since they are packed with nutrients. This snack is rich in vitamins and minerals making it a healthy addition to your diet. If you love eating a variety of fruits, then you might be interested in knowing which fruits are the most nutritious. There are so many delicious fruits out there and they vary significantly in their nutritional value, vitamin and mineral contents.
The best foods for vitamins and minerals
How to ensure you get the right vitamins and minerals in the right amounts
Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, they protect you from a variety of diseases.
Vitamins and minerals get thrown together, but they are quite different. Vitamins are organic substances produced by plants or animals. They often are called “essential” because they are not synthesized in the body (except for vitamin D) and therefore must come from food.
Minerals are inorganic elements that originate from rocks, soil, or water. However, you can absorb them indirectly from the environment or an animal that has eaten a particular plant.
Two types of each
Vitamins are divided into two categories: water soluble—which means the body expels what it does not absorb—and fat soluble where leftover amounts are stored in the liver and fat tissues as reserves. The water-soluble vitamins are the eight B vitamins (B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12) and vitamin C. The fat-soluble vitamins are A, D, E, and K.
There are many minerals, but certain ones are necessary for optimal health. Minerals are split into two groups: major and trace. Major ones are not necessarily more important than trace, but it means there are greater amounts in your body.
The top food sources
Federal guidelines suggest minimum daily amounts for vitamins and key minerals. However, unless you need to increase your intake for specific ones because of a deficiency or other medical reason, following so many numbers can be confusing.
The best approach to ensure you get a variety of vitamins and minerals, and in the proper amounts, is to adopt a broad healthy diet. This involves an emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products. The good news is that many common foods contain multiple mineral and vitamin sources, so it is easy to meet your daily needs from everyday meals.
Here are some of the best foods for vitamins and minerals from the Harvard Medical School Special Heath Report, Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy:
Vitamin Sources
Water soluble:
B-1: ham, soymilk, watermelon, acorn squash
B-2: milk, yogurt, cheese, whole and enriched grains and cereals.
B-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoes
B-5: chicken, whole grains, broccoli, avocados, mushrooms
B-6: meat, fish, poultry, legumes, tofu and other soy products, bananas
B-7: Whole grains, eggs, soybeans, fish
B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice
B-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals
Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts
Minerals
Major:
Calcium: yogurt, cheese, milk, salmon, leafy green vegetables
Chloride: salt
Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread
Potassium: meat, milk, fruits, vegetables, grains, legumes
Sodium: salt, soy sauce, vegetables
Trace:
Chromium: meat, poultry, fish, nuts, cheese
Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes
The 9 Healthiest Fruits To Beat Inflammation, Lose Weight & Boost Brain Health
Joseph Hooper is a Manhattan-based freelance writer with a degree from Stanford University. He frequently covers integrative health, the health sciences, and adventure sports for a variety of national publications.
Leah Johansen, M.D., practices alongside Robert Rountree, M.D., at Boulder Wellcare in Boulder, Colorado. Johansen earned her medical degree from Trinity School of Medicine and completed her residency training in family and community medicine at Case Western Reserve University.
In a strict sense, it’s impossible to rank the healthiest fruits. They’re all good, and most of us don’t eat as many servings as we should. In fact, one large survey found that a poor diet was the leading cause of death and disability in the United States—worse even than smoking—and one of the most damaging aspects of that crummy diet was not eating enough fruit.
But of all the choices out there, from fiber-rich apples to antioxidant-packed blueberries and everything in between, which fruits pack the most powerful punch for overall health and weight loss?
Knowing which fruits to prioritize can go a long way in boosting your health while eliminating that all too common choice paralysis you experience in the produce section of Whole Foods Market. So we tapped some of our favorite nutrition experts for their top picks.
What makes a fruit extra healthy?
Before we dive into our list of healthiest fruits, it’s important to have a rough understanding of what makes a particular fruit a standout choice. So we asked nutrition experts for some perspective.
“I tend to encourage high-fiber, lower-sugar fruits and to watch portion sizes. Ideally, you also should consume fruit in the context of a balanced meal or snack that also provides protein and/or fat,” says Jessica Cording, M.S., R.D., CDN, registered dietitian and health coach.
Here are some other good tips to keep in mind:
- Colorful is good, the deeper the better. The fruit’s immune system lies in its skin in the form of dark phytonutrient pigments. These phytonutrients (e.g., anthocyanins in blueberries and carotenoids in apricots) protect the fruit from environmental stressors like the sun’s UV rays and insects, and they’re also what impart many of fruits’ powerful antioxidant and anti-inflammatory properties. “These phytochemicals stress our own cells in small, healthy ways that stimulate our immune system’s antioxidant defenses against threats like inflammation, cancer, and premature aging,” says Maya Shetreat, M.D., integrative pediatric neurologist, author of The Dirt Cure, and an all-around plant food expert.
- Tart is good, the tarter the better. Some plants also evolved to contain phytonutrient compounds that impart a sharp taste to their fruit in order to ward off predators (e.g., the tanginess of raspberries or the pucker of pomegranates). Much like phytonutrient pigments, these tart compounds often indicate a richer storehouse of micronutrients and phytonutrients that function as powerful antioxidants.
- Organic means more antioxidants. Organic fruits and vegetables have also been shown to contain, on average, 20 to 40 percent more antioxidants than their conventionally grown counterparts—so if you do opt for organic, any of the choices below will be even healthier. Plus, you’ll be steering clear of literally hundreds of pesticides.
- Both fresh and frozen are good options. All fruits lose nutrients over time, too, so it’s important to eat them while they’re fresh. Buying locally grown vegetables from a farmers market or food co-op is great for this reason but not essential. Buying organic frozen fruits is great, too, as they’re frozen at peak fresh
All that said, don’t get stuck on just one fruit being healthy or the healthiest, says Dr. Shetreat. Develop your palate and go for variety. The broadest range of vitamins, minerals, and phytonutrients is what you’re after. Use this list simply as a guide to help you narrow down your choices when you’re feeling indecisive.
9 of the healthiest fruits on the planet.
Even with the guidelines above, we wanted the experts to help us identify which fruits really go above and beyond, based on their nutrient profile and the latest research. So we asked Cording and Dr. Shetreat to share some top picks that would make it onto their healthiest fruits list:
1.
Raspberries
With a quick scan of this list, it’s safe to say berries are the equivalent of leafy greens in the vegetable world. They’re packed with fiber (8 grams per cup—that’s about a third of your daily needs!), contain a variety of phytonutrients, and their net antioxidant effect is, gram for gram, second only to herbs and spices.
Additionally, a 2011 study showed that consuming 60 grams of black raspberry powder slowed the growth rate of colorectal cancer cells and the blood vessels that supply them in two to four weeks. Researchers believe that the fruit phytochemicals stimulate our own enzyme defenses that neutralize cellular waste products known as free radicals, which, left unchecked, promote cellular deterioration and lead to cancerous mutations.
Admittedly, most of the berry/cancer research has measured the effect of a berry extract on human cancer cells in a test tube. But Dr. Shetreat believes that berries as a complementary therapy for cancers of the colon, prostate, and breast looks promising. The colon cancer connection makes especially good intuitive sense, she adds, since the fiber in the fruit feeds good bacteria in the gut, which then produce organic acids, which then feed the cells that protect the colon’s lining. Bonus: Raspberries are also a great source of vitamin C.
Try it: This beet, apple, and raspberry salad with herbed millet is loaded with filling, digestion-friendly fiber.
2.
Cranberries
These little red berries pack a similar phytochemical punch as their berry brethren but with an added bonus. They have been well-studied for their ability to protect against the strains of bacteria that cause urinary tract infections (UTIs). They’re not an antibiotic and may not do much for a full-blown UTI but rather a prophylactic, “preventing bacteria from latching on to the epithelial cells that line the urinary tract,” says Dr. Shetreat.
Try it: This cranberry thyme spritz lets you imbibe without the guilt. Just ensure that the cranberry juice you’re using doesn’t have any added sugars, as sugar can stimulate the growth of bacteria.
3.
Blueberries
Smaller, tarter wild blueberries are phytonutrient powerhouses. Wild blueberries are one of the top fruit antioxidants, according to the Nutrient Data Laboratory from the US Dept of Agriculture. But even the plump blueberries at your local grocery store or farmers market are remarkable. They have a pleasingly sweet taste but are fairly low in calories and low on the glycemic index, says Dr. Shetreat. In fact, the best research suggests that berries are positively good for blood sugar control. The fiber in the fruit forms a gel in the gut that can slow down the release of glucose into the bloodstream, and certain phytonutrients in the fruit may actually block sugar from being absorbed through the gut wall and into the bloodstream.
Additionally, research suggests that blueberries help protect the heart, lowering “bad” LDL cholesterol and slowing plaque buildup, thanks in part to their soluble pectin fibers. While other research suggests blueberries help protect the brain from oxidative stress and may be protective against dementia. “They’re also included in the MIND diet, which was designed to protect against Alzheimer’s disease,” says Cording.
Try it: This brain-boosting blueberry smoothie will keep you focused all morning long.
4.
Tart cherries
All cherries are loaded with the usual polyphenolic phytonutrient suspects as well as a good dose of heart-healthy potassium. But tart cherries, especially in the form of tart cherry juice, have been the best studied for their anti-inflammatory effects, including their ability to reduce joint pain and muscle soreness after exercise. A 2018 review of the health benefits also found some evidence for a reduction in hemoglobin A1C, which indicates improved blood sugar control.
Try it: This beet and cherry smoothie is the ideal post-workout drink.
5.
Elderberry
Elderberries are a special case, says Dr. Shetreat, who grows them in her backyard in the Bronx. They’re not meant to be eaten raw—they’ll cause stomach upset—but when they’re cooked and reduced into a syrup or a jam, they’re remarkably effective against the flu. In Dr. Shetreat’s family, a daily teaspoon of the syrup usually wards off that unwelcome wintertime visitor when taken at the first signs of illness. Research also suggests that the syrup may fight back against MRSA (methicillin-resistant staph aureus) and reduce inflammation in the brain.
Try it: Here’s how to make an elderberry syrup shot at home—which our health editor recommends taking before every flight!
10 Ordinary Fruits With Amazing Health Benefits
Forget exotic, pricey produce: These supermarket staples can help lower your cancer risk, drive down your cholesterol, reduce body fat, and more.
Grapes are a smart choice in an anti-inflammatory diet.
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Fancy superfruits like guava, mangosteen, acai, and goji tout sky-high levels of antioxidants and vitamins. And with their standout nutrient profiles, as the University of California in Davis notes, it’s no wonder food marketers often call them “super.” But the truth is, a wealth of research has shown that the ordinary apples, grapes, and other fruits that make our shopping lists week after week boast some pretty impressive health benefits of their own.
RELATED: 15 of the Most Powerful Superfoods
Eating even slightly more fruits (as well as vegetables) may lower your odds of developing type 2 diabetes, a study published in July 2020 in The BMJ suggested. And note: Eating fancy superfruits wasn’t a requirement to reap these diabetes prevention perks.“The truth is, all fruits promote health and provide a variety of essential nutrients, such as fiber, antioxidants, vitamins, and minerals, making them worth building into our daily diets, no matter how basic and accessible they might be,” says Malina Malkani, RDN, creator of Solve Picky Eating, and author of Simple & Safe Baby-Led Weaning, who is based in Rye, New York.
Plus, the accessibility of ordinary fruits may mean a greater likelihood you’ll add them to your plate. “One of the great things about fruit that’s easy to find is that consumers are more familiar with what they are and how they taste, and they are more comfortable with them in the kitchen, allowing them to put those fruits to use in a variety of ways,” says Jessica Levinson, RDN, culinary nutrition expert in New Rochelle, New York.
RELATED: 5 Tricks for Getting Enough Fruit and Veggies
And yes, eating fruits whole for snacking is a good idea, but so, too, is incorporating them into meals in less expected ways. “As a dietitian and mom of three, I’ve seen how truly impactful it can be to help kids learn to enjoy all sort of fruits — the widely available ones, too — by getting creative in the kitchen and experimenting with different preparations, such as baked, sautéed, fresh, roasted, poached, in muffins, or as toast toppings,” adds Malkani.
While there’s nothing wrong with splurging on imported power fruits, some of the best finds in the produce department are the ones you’ve probably been eating all along. Read on to see just how good those shopping-cart staples are for your health. Bear in mind, though, that most of the following research is limited. Primarily that’s because conducting nutrition research in humans poses a number of challenges, including relying on self-reported data, per an article published in March 2020 in Science. Much research, in turn, is conducted on animals — and what works in animals can’t necessarily be used to inform human health behaviors, a researcher noted in an October 2015 article in Cambridge Quarterly of Healthcare Ethics.
1
Grapefruit May Help Prevent Diabetes and Other Chronic Diseases
Adding grapefruit to your diet may decrease your risk of insulin resistance, a precursor to type 2 diabetes, according to past research. When overweight adults ate one half-grapefruit, drank grapefruit juice, took a grapefruit pill, or took a placebo, once a day before a meal for 12 weeks, those who consumed grapefruit in any form had lower insulin levels (higher levels are a sign of type 2 diabetes). What’s more, the fresh grapefruit eaters lost an average of 3.5 pounds more over the course of the study than the placebo group. (But if you take any medications, talk to your doctor first, as grapefruit can interact with many different drugs, according to the FDA.)
One reason for grapefruit’s potential health perks? It contains a compound called naringenin that’s also found in other citrus fruits, and according to a review published in March 2019 in the journal Pharmaceuticals, it may provide anti-inflammatory benefits, and help protect against developing cardiovascular disease. This compound may also help prevent kidney cysts, according to preliminary past in vitro and animal research.
Another plus: A prior study in the journal Stroke found that eating citrus foods like grapefruit may lower a person’s risk for having an ischemic stroke, which happens when a vessel supplying blood to the brain gets a blockage, according to the American Stroke Association.
To put your grapefruit to use, you can have one as your a.m. meal, but also consider using grapefruit as a compliment to a seafood dish, or even add some wedges to your morning smoothie. One small grapefruit contains over 2 grams (g) of fiber, according to the U.S. Department of Agriculture (USDA), which is just over 7 percent of your daily value (DV). And of course, grapefruit shines when it comes to its vitamin C content — one small grapefruit has about 69 milligrams (mg) of vitamin C, according to the USDA, which is around 77 percent of your DV, making it an excellent source.
RELATED: How Grapefruit Can Help Boost Health and Flavor
2
Blueberries Can Help Support Healthy Weight Loss
Blueberries can help keep you healthy in more ways than one. According to a previous study, a compound called pterostilbene worked with vitamin D in cells to boost the immune system and fight off infections. However, this research is preliminary and it is unclear if the same effect would be seen in humans.
This fruit may also keep your mind sharp — past research has linked blueberries to improving memory and learning, thanks in part to the anti-inflammatory effects of anthocyanin — the antioxidants that give the fruit its bright purple hue. Another study published in February 2017 in the journal Nutritional Neuroscience showed that when older adults with early stages of cognitive decline took blueberry supplements, they experienced neurocognitive benefits.
Last but not least, research published in May 2019 in The American Journal of Clinical Nutrition found that eating 1 cup of blueberries each day lowered the odds of developing cardiovascular disease by up to 15 percent. Now that’s a reason to stock up!
“In addition to the health benefits of blueberries, they shouldn’t be overlooked because they taste great and are very versatile in the kitchen,” says Levinson. “Whether you throw some on top of cereal or yogurt for breakfast, add them to a salad for lunch, turn them into sauces and dressings, use them to make mocktails and cocktails, or use them to make dessert, there are endless ways to enjoy blueberries!”
Per ½ cup, you get 42 calories and 1.75 g of fiber (6 percent of the DV), according to the USDA.
3
Apples Can Play a Role in Zapping High Cholesterol
“That old saying of ‘an apple a day keeps the doctor away’ might just have been on to something,” says Maggie Michalczyk, RD, founder of Once Upon a Pumpkin, who is based in Chicago.
When overweight, postmenopausal women ate around a cup of dried apples each day for a year, they experienced an almost 6 percent drop in “bad” LDL cholesterol, according to a study published in October 2018 in the Federation of American Societies for Experimental Biology journal. What’s more, the women’s “good” HDL cholesterol increased by about 10 percent, and they also lost an average of 2.4 percent of their body fat. Another study, published in December 2019 in The American Journal of Clinical Nutrition, found that eating two whole apples each day lowered “bad” LDL cholesterol levels in study participants with high cholesterol.
The heart-healthy benefit may stem from the apples’ pectin (a type of fiber) and polyphenols (a group of antioxidants), according to Harvard University.
Other past research has found that apples may also protect against chronic obstructive pulmonary disease (COPD), possibly due to their high level of flavonoid antioxidants.
“Apples are a good source of many nutrients — notably fiber, which supports heart health and may help with weight loss,” says Malkani. According to the USDA, a medium apple has a whopping 4.4 g of fiber, which is almost 16 percent of your DV, making it a good source. You also score a notable amount of vitamin C — 8.4 mg, according to the USDA, which is 9 percent of your DV.
Obviously apples make for a great snack, but you can also bake with apples, or even make your own DIY applesauce.