While all fruits are healthy, registered dietitian nutritionist Danielle Crumble Smith recommends one nutrient-packed fruit in particular – wild blueberries. Blueberries contain lots of fiber, which keeps you fuller for longer. They also rank among the fruits and vegetables with the highest antioxidant content.
Regular fruit consumption as part of a healthy diet may also help: control blood pressure and cholesterol. improve gut and digestive health. protect against certain types of cancer.
It's important that you eat enough of them. Evidence shows there are significant health benefits to getting at least 5 portions of a variety of fruit and vegetables every day. That's 5 portions of fruit and veg in total, not 5 portions of each.
Examples of fruit with the highest sugar content include bananas, apples, grapes, cherries, and figs. Although some fruit varieties have more sugar than others, all fruit is rich in fiber and nutrients with beneficial health properties.
It can lead to nutritional deficiencies
“Our bodies need a wide range of macro- and micronutrients, and eating a wide variety of foods, especially fruits and vegetables, can help us meet our body's needs,” says Wesley Delbridge, RDN, spokesperson for the Academy of Nutrition and Dietetics.
We need vitamin C to support the immune system, promote radiant skin and help blemishes heal. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes.
Bottom Line. For the general public, sugar in fruit is not bad as long as you consume the whole fruit and not just fruit juice or products that contain sweetened fruit pieces. When we are seeking to limit sugars, added sugars are more of a concern.
Eating citrus fruit regularly is thought to improve heart health since a diet high in citrus flavonoids – the plant compounds found in the likes of grapefruit – may help lower the risk of stroke. Grapefruit is also rich in potassium and fibre which help manage blood pressure.
A banana a day is not too much sugar. There are two types of sugar: natural and refined, and since bananas have fructose (a naturally occurring sugar), it's a good source of carbohydrates.
Kiwis. This small exotic fruit has become a grocery store favorite. Not only are these little greens low in sugar, kiwi is packed with vitamin C, which can improve your immune system.
Blueberries: A whole cup of blueberries contains 15 grams of sugar. Not bad, considering these berries are packed with antioxidants and fiber!
The average-sized apple, while lower in calories overall than an average-sized banana, actually has approximately five grams more sugar. But that doesn't mean the banana is the better choice.
Fruit can provide several essential nutrients, including fiber, antioxidants, and other healthful compounds that help protect the body from disease. Including whole fruits in a no-sugar diet can still be healthful.
On an average, a person can have one to two apples in a day. If you are having more than that, you can possibly experience some dangerous and uncomfortable side effects.