Fruits are a powerhouse of nutrition, but which ones top the list for health benefits? Truth is, every fruit contributes something valuable to your well-being—so the more variety, the better.
You’ve probably heard the old saying, “An apple a day keeps the doctor away.” There’s wisdom in that.
With over 2,000 fruit varieties around the world, it can be tough to choose—but healthcare experts agree: fruits are tasty, nutrient-rich, and easy to include in any diet.
Each fruit delivers its own combination of vitamins, minerals, and antioxidants. To get the most out of them, aim to eat a colorful mix—each hue offers a different set of nutrients that benefit your body in unique ways.
Here are the top 07 healthiest fruits to enjoy on a regular basis.
- Apples Among the most beloved fruits worldwide, apples pack a powerful nutritional punch.
They’re loaded with both soluble and insoluble fiber—like pectin, hemicellulose, and cellulose—which play a key role in regulating blood sugar, enhancing digestion, and promoting both heart and gut health.
Apples also provide a healthy dose of vitamin C and plant-based polyphenols, natural compounds known for their protective, disease-fighting properties. Regularly including apples in your diet may help reduce the risk of heart disease, stroke, certain cancers, excess weight, and neurological conditions.
Since most of these beneficial polyphenols are found just beneath the skin, it’s best to enjoy apples unpeeled to get the full advantage.
- Blueberries Celebrated for their powerful antioxidant and anti-inflammatory qualities, blueberries are a nutritional standout.
They’re especially rich in anthocyanins—the natural pigments that give them their deep blue-purple hue. These flavonoids help neutralize harmful free radicals in the body, potentially lowering disease risk.
A growing body of research links anthocyanin-rich diets to reduced chances of developing type 2 diabetes, cardiovascular disease, high blood pressure, certain cancers, excess weight, and even age-related cognitive decline.
One large-scale study involving over 200,000 people found that for every 17 grams of anthocyanin-rich berries consumed daily, the risk of type 2 diabetes dropped by 5%.
Other fruits packed with anthocyanins include blackberries, bilberries, elderberries, cherries, and chokeberries.
- Bananas Bananas offer far more than just their well-known potassium boost. In fact, a single banana provides about 7% of your daily potassium needs. They’re also packed with key nutrients, including:
Vitamin B6: 27% of the Daily Value (DV)
Vitamin C: 12% of the DV
Magnesium: 8% of the DV
Beyond these, bananas contain health-supporting plant compounds like polyphenols and phytosterols. They’re also a rich source of prebiotics—a type of fiber that nourishes the beneficial bacteria in your digestive system.
Interestingly, green, unripe bananas are higher in resistant starch and provide pectin, both of which may help regulate blood sugar and support a healthy gut. On the flip side, ripe bananas are a quick source of easily digestible carbohydrates—ideal for a pre-workout energy boost.
- Oranges Oranges are a top-tier source of vitamin C—just one fruit offers around 91% of your daily requirement. They’re also packed with potassium, folate, thiamine (vitamin B1), fiber, and beneficial plant polyphenols.
Research suggests that regularly eating whole oranges can help lower inflammation, reduce blood pressure and cholesterol levels, and stabilize blood sugar after meals.
While 100% orange juice contains many of the same nutrients and antioxidants, it typically lacks fiber. Juices with pulp retain a bit more fiber, making them a better option than pulp-free varieties.
Still, whole oranges are your best bet. Aim to enjoy the fruit itself more often, and when reaching for juice, keep servings to about 1 cup (235 mL) or less.
- Dragon Fruit Also called pitaya or pitahaya, dragon fruit stands out for its impressive nutritional profile. It’s loaded with fiber, iron, magnesium, and key vitamins like C and E. This vibrant fruit is also a rich source of beneficial carotenoids, including lycopene and beta carotene.
In Southeast Asia, dragon fruit has been treasured for centuries for its health-supportive properties. In recent years, its striking appearance and health benefits have helped it rise in popularity across the Western world as well.
- Mangoes Often crowned the “king of fruits,” mangoes offer a rich blend of essential nutrients. They’re packed with potassium, folate, fiber, and a wide range of vitamins—including A, C, B6, E, and K. On top of that, they’re brimming with plant-based polyphenols known for their powerful antioxidant and anti-inflammatory effects.
One standout compound is mangiferin, a potent antioxidant believed to help guard against chronic conditions like type 2 diabetes, heart disease, Alzheimer’s, Parkinson’s, and certain cancers.
Plus, their natural fiber content supports smooth digestion and regular bowel movements, making mangoes as good for your gut as they are for your taste buds.
- Avocados Avocados are a unique fruit—low in natural sugars but rich in healthy fats, particularly oleic acid, a heart-friendly monounsaturated fat.
They also deliver a wide array of nutrients, including potassium, fiber, vitamin B6, folate, and vitamins E and K. On top of that, avocados contain lutein and zeaxanthin, two carotenoids known to support eye health.
One well-regarded study from 2020 found that eating one avocado daily for five weeks led to lower cholesterol and higher blood levels of lutein—clear signs of potential heart and eye benefits.
Although avocados are more calorie-dense than many other fruits due to their fat content, research suggests they may actually support healthy weight management. That’s likely thanks to their ability to keep you feeling fuller for longer.