Eating fruit on a regular basis can boost health.
However, not all fruits are created equal. Some of them provide unique health benefits.
Here are the 5 healthiest fruits on earth.
Grapefruit is one of the healthiest citrus fruits.
Besides being a good source of vitamins and minerals, it is known for its ability to aid weight loss and reduce insulin resistance.
For example, in a study in 91 people, those who ate half a fresh grapefruit before meals lost 2.9 pounds (1.3 kg) more weight than those who didn’t (1).
In the same study, the grapefruit group had a significant reduction in insulin levels and reduced insulin resistance (1).
Also, eating grapefruit has been shown to reduce cholesterol levels and help prevent kidney stones (2, 3, 4).
BOTTOM LINE:Grapefruit is highly nutritious. Eating it may reduce insulin resistance, cholesterol and help prevent kidney stones. Grapefruit may also be useful for weight loss.
Among the tropical fruits, pineapple is a nutrition superstar. One cup (237 ml) of pineapple provides 131% of the Reference Daily Intake (RDI) for vitamin C and 76% of the RDI for manganese (5).
Pineapple also contains bromelain, a mixture of enzymes known for its anti-inflammatory properties and ability to digest protein (6).
Test-tube and animal studies suggest that bromelain may help protect against cancer and tumor growth (7, 8).
BOTTOM LINE:Pineapple is rich in vitamin C and manganese. Its bromelain content may fight inflammation and reduce the risk of cancer.
Avocado is different from most other fruits.
Most fruits are high in carbs, while avocado is low in carbs and comprised mainly of healthy fats.
The majority of the fat in avocado is oleic acid, a monounsaturated fat linked to reduced inflammation and better heart health (9, 10).
In addition to healthy fats, avocados are loaded with potassium, fiber and magnesium (11).
One whole avocado provides 28% of the RDI for potassium. Adequate potassium intake is associated with reduced blood pressure and a lower risk of stroke (11, 12).
BOTTOM LINE:Avocados are rich in healthy fats and potassium, both of which are well known for their role in promoting heart health.
Blueberries have powerful health benefits.
They have an impressive nutrition profile, being particularly high in fiber, vitamin C, vitamin K and manganese (13).
Blueberries are also exceptionally high in antioxidants.
In fact, they are believed to contain the highest antioxidant content of the most commonly consumed fruits (14).
The antioxidants in blueberries may reduce the risk of chronic conditions, such as heart disease, diabetes and Alzheimer’s (15).
Blueberries are also known for their powerful effects on the immune system.
One study found that eating blueberries regularly may increase natural killer cells in the body. These help defend you against oxidative stress and viral infections (16).
Additionally, the antioxidants in blueberries may have a protective effect on your brain. For example, eating blueberries has been shown to improve memory in older adults (17, 18).
BOTTOM LINE:Blueberries are rich in a few important nutrients. They have a high antioxidant capacity and immune-enhancing properties, which may protect the body from illness.
Apples are among the most popular fruits, and also happen to be incredibly nutritious.
They contain a high amount of fiber, vitamin C, potassium and vitamin K. They also provide some B vitamins (19).
Studies suggest that the antioxidants in apples can promote heart health and reduce the risk of type 2 diabetes, cancer and Alzheimer’s (20, 21, 22, 23).
The antioxidant activity in apples has also been linked with increased bone density in animal and test-tube studies (24).
Another notable health benefit of apples is their pectin content.
Pectin is a prebiotic fiber that feeds the good bacteria in your gut and helps improve digestion and metabolic health (25, 26).
BOTTOM LINE:Apples are very nutritious. Their nutrients, antioxidants and fiber may reduce the risk of disease and improve digestion.