There's no single "top 3," as different fruits offer unique benefits, but berries (blueberries, strawberries, blackberries), avocados, and apples consistently rank high for antioxidants, fiber, healthy fats, and essential vitamins, supporting brain, heart, and gut health, so they're excellent choices to include in your diet.
While there's no single "number 1" healthiest fruit, blueberries are consistently ranked at the top for their exceptional antioxidant power (anthocyanins), supporting brain health, heart function, and potentially reducing inflammation and risk of chronic diseases like type 2 diabetes and heart disease. Other top contenders include avocados for healthy fats and fiber, raspberries for fiber, and pomegranates for antioxidants, but blueberries often stand out as a top choice.
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What are the healthiest fruits?
1. Almonds. There you have it — the humble almond can be considered the most nutrient-dense food on the planet. Used to the spotlight by now, almonds have been at the center of multiple studies on heart health and diabetes-related benefits.
Citrus Fruits
Citrus fruits have been crowned as superfoods because of their fiber and vitamin C content. The sweet and sour bite of citrus fruits like grapefruit, oranges, lemons, and limes is also low in calories and high in water.
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Mangoes, known as the “king of fruits” for good reason, are juicy, luscious, sweet, and full of sunshine—they would surely be the fruit of choice if summer had a delectable flavour. Its aromatic flavor and sunshine-like colour amaze everyone.
Dark green, leafy vegetables may all be considered superfoods, but many think kale wins the prize for its high levels of vitamins C and K – needed for normal bone function and blood clotting. Kale also contains lutein and zeaxanthin, two nutrients thought to be important for eye health.
Watermelon can help reduce your body fat and waist circumference due to its high water content. Watermelon is also rich in vitamins A and C, which can help with skin health and metabolism.
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A peanut butter and jelly sandwich (PB&J) adds about 33 minutes to your healthy lifespan per serving, according to a University of Michigan study that measured life expectancy impacts of over 5,850 foods using the Health Nutritional Index (HNI). This sandwich tops the list for adding time, with nuts and seeds also being highly beneficial (around 25 mins) and processed items like hot dogs subtracting time.
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Spotlight the Super Six:
When it comes to the plants you eat, you want to eat from across the six different plant groups: vegetables, fruits, wholegrains, legumes (beans and pulses), nuts and seeds, and herbs and spices.
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Examples of nutritious fruits include lemons, strawberries, oranges, limes, grapefruit, blackberries, apples, pomegranate, pineapple, bananas, avocado, and blueberries. Different fruits have different health benefits. For the best results, add a variety of fruits to the diet.