Discover the Best and Worst Fruits for Your Health Today

Nutritionists emphasize the importance of incorporating a variety of fruits into our diets, highlighting their numerous health benefits. According to the UK National Health Service (NHS), only a quarter of men and around three in ten women in the UK consume the recommended five portions of fruit and vegetables daily. With this in mind, it is essential to focus on fruits that offer the most nutritional value.

I consulted with registered dietitian and author of *How Not to Eat Ultra-Processed*, Nichola Ludlam-Raine, to identify the best and worst fruits to include in your shopping basket. The following list outlines 18 popular fruits, detailing their nutritional benefits and the healthiest ways to enjoy them.

Top Fruits for Health

Blueberries are often hailed as one of the best fruits due to their high antioxidant content. Ludlam-Raine notes that they are particularly rich in anthocyanins, a flavonoid that supports brain health and may lower heart disease risk. Research indicates that consuming 200 grams of blueberries can enhance cognitive performance.

The healthiest ways to enjoy blueberries include adding them to yogurt, blending them into smoothies, or stewing them for homemade jam. Opting for frozen blueberries can also be beneficial, as they retain more nutrients than fresh ones that have spent days in transit.

Strawberries rank equally high on the list for their immune-boosting properties. Packed with vitamin C, manganese, and antioxidants, these berries can help lower cholesterol and reduce inflammation. They contain only 26 calories and 4.8 grams of sugar per serving.

To maximize their benefits, Ludlam-Raine suggests adding strawberries to salads, smoothies, or dipping them in dark chocolate for a treat.

Raspberries are praised for their high fiber content, with 5.2 grams per serving. This fiber is essential for digestive health and supports gut bacteria. Raspberries are also rich in vitamin C and antioxidants, promoting heart health.

Ludlam-Raine recommends mixing raspberries into porridge or yogurt and suggests buying them frozen to minimize food waste.

Other Notable Fruits

Kiwifruit is another nutritional powerhouse, offering more vitamin C than the recommended daily intake per serving. Eating the skin can enhance nutrient intake, and studies indicate that consuming two kiwifruits a day can alleviate constipation.

The fruit can be enjoyed whole, sliced into salads, or added to yogurt for a health boost.

Oranges are well-known for their vitamin C content, crucial for collagen production and skin health. They also provide potassium and antioxidants. Research suggests that regular consumption of orange juice may improve cognitive function in the elderly.

For optimal health, it is best to consume oranges as part of a meal to mitigate acidity’s effects on dental health.

Apples are rich in pectin, a type of fiber that supports digestive health and may lower cholesterol levels. They also contain quercetin, which has heart-protective properties.

Eating apples whole with nuts is recommended to slow sugar absorption, while slices can be added to salads or baked into crumbles.

Pears are high in fiber and water, aiding in weight management. Research indicates that high consumption of pears and apples can lower the risk of stroke by 55%.

Ludlam-Raine suggests slicing pears into salads, baking them into desserts, or enjoying them with cheese.

Peaches and nectarines offer vitamins A and C, promoting skin and immune health. They also contain antioxidants that may reduce allergy symptoms.

These fruits can be grilled, added to salads, or blended into smoothies for a nutritious treat.

Cherries are particularly beneficial for sleep, rich in antioxidants and melatonin. Montmorency cherries, in particular, can aid muscle recovery post-exercise.

They can be enjoyed fresh, added to yogurt, or baked into desserts.

Grapefruits are high in vitamin C and antioxidants, supporting skin health and blood sugar regulation. However, they can interact with certain medications, so caution is advised.

To enjoy grapefruits, they can be halved and eaten with a spoon, sliced into salads, or blended into smoothies.

Mangoes are a rich source of vitamins A and C, beneficial for eye and skin health. They also have a high sugar content, so portion control is essential, especially for individuals with diabetes.

Fresh mango can be cubed, added to yogurt, or blended into smoothies.

Lastly, grapes are a hydrating snack but are higher in natural sugars. They contain antioxidants that support heart health but should be consumed in moderation.

The healthiest way to enjoy grapes is to freeze them for a refreshing snack or add them to salads.

Fruits to Approach with Caution

Bananas contain a significant amount of natural sugar, with 18.1 grams per serving. They are convenient and provide quick energy, but overripe bananas can contain even more sugar as starch converts to sugar.

Bananas can be consumed before exercise, added to wholegrain toast with nut butter, or frozen for smoothies.

Plums are less nutrient-dense compared to other fruits, but they can support digestive health, especially in their dried form as prunes. Eating five to six prunes daily can help with constipation and preserve bone health in post-menopausal women.

Pineapple is rich in vitamin C and bromelain, an enzyme that aids digestion. However, it is high in natural sugars and acidic. Pineapple can be eaten fresh or tinned, grilled, or added to smoothies.

Lastly, melon varieties like cantaloupe and honeydew are hydrating but lack the nutritional punch of other fruits. While low in calories, they should not replace more nutrient-dense options.

Melon can be enjoyed as refreshing slices or cubed in fruit salads.

Incorporating a diverse array of fruits into your diet is essential for optimal health. Each fruit offers unique benefits, and understanding these can help you make informed choices about your five-a-day intake.