10 Top Healthy Fruits You Should Eat Daily and 7 You Should Avoid for Better Health

Hold up, are you really eating enough fruit?

Let’s talk about fruit for a sec…

Did you know that only 1 in 10 adults meet the daily required amount of fruit, which is at least one and a half to two cups per day?

We are seriously missing out.

Generally speaking, most fruits are good for your health. Research studies have shown that eating a minimum of four to five servings per day helps to boost mood and reduce your risk of heart disease, obesity, and type 2 diabetes.

This is because they're packed with vitamins, antioxidants, and all that good stuff that keeps your body happy and glowing, thus enhancing clear skin, better digestion, and more energy.

Eating the right fruits can change your life. Although there are a few fruits that are unhealthy as well.

In today's post, we are diving deep into the world of fruit and discussing both types of fruit that you should eat regularly and the ones that you should avoid.

Let's begin with the healthy ones…

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Apples: An Apple a Day Keeps the Doctor Away.

For real! Apples are the ultimate grab-and-go snack. They are loaded with fiber, which is amazing for digestion and keeps you feeling full.

Apples are nutritious fruits that offer a variety of health benefits. They contain coratin, which has anti-inflammatory properties and may help to protect against Alzheimer's disease.

As said earlier, apples are also a good source of fiber, which can help to lower blood pressure and improve cholesterol levels. Eating the skin of the apple is particularly beneficial as it contains flavonoids that can reduce the risk of heart disease.

Additionally, research studies have suggested that apples can be a helpful part of a weight loss program.

So dress them up with a little peanut butter, almond butter, or a sprinkle of cinnamon for a gourmet snack. Apples are really pretty much the best, but don't sleep on apples, my friend.

Oranges: Nature's Little Vitamin C Powerhouses

Talking of oranges, they're the official fruit of sunshine and good vibes.

Oranges are an excellent source of vitamin C and potassium. Vitamin C isn't just about fighting off colds; it's amazing for your skin, helps your body absorb iron, and boosts your immune system. Research studies suggest that one orange practically has your entire daily vitamin C dose.

They also contain flavonoids and plant nutrients with anti-inflammatory properties, unlike some other fruits. Additionally, oranges are not excessively sweet, which can help reduce cravings for sugary snacks after eating.

They are also a great choice of fruit to eat before long training runs or other aerobic activities.

An orange juice is also a good source of vitamins and minerals, although eating a whole orange is better because you get the added benefits of fiber.

A medium-sized orange contains around 69 calories and provides 3 G of fiber.

Papaya: The Tropical Treat That's Good For Your Eyes

Jet-setting to a tropical island, we meet our stunning papaya! This is an exotic fruit, which is seriously underrated. Papaya is packed with papain, an enzyme that aids digestion. It helps break down tough proteins and keeps things moving.

But do you know what’s the real shocker?

Papaya is low in calories and full of nutrition. Papaya has more vitamin C than an orange, and it's loaded with vitamin A, potassium, folate, and fiber. It also contains lutein and zeaxanthin substances, which help protect your eyes from age-related blindness and harmful blue light from your phone and computer screen.

It helps in the prevention of atherosclerosis, diabetes, and heart disease. It also contains folic acid, which is needed for the conversion of a substance called homocysteine because, when left unconverted, it can directly damage blood vessel walls and be considered a significant risk factor for heart attack and stroke.

The antioxidants in papaya fight the cholesterol present in the blood and prevent it from building into plaque that clogs the arteries.

Furthermore, the rich fiber content of fruit breaks down toxic substances into easily absorbable amino acids, reducing the chances of heart stroke.

Blueberries: Tiny but Mighty Brain-Boosting Wonders

Let's be real, blueberries are basically nature's candy. They're small, sweet, and ridiculously easy to snack on.

But did you know they're also nutritional powerhouses?

Blueberries are one of the top fruits rich in antioxidants, especially anthocyanins, which give them their blue color. Antioxidants protect our bodies from damage caused by free radicals linked to aging and diseases.

They also have a sweet taste and are fairly low in calories and glycemic index; in fact, research suggests that they are good for blood sugar control.

The fiber in the fruit forms a gel in the gut that can slow down the release of glucose in the bloodstream.

They also contain certain phytonutrients that may block sugar from being absorbed through the gut wall and into the bloodstream; additionally, research suggests that blueberries can help protect the heart, lowering bad cholesterol and slowing plaque buildup, thanks in part to soluble pectin fibers.

They may also help protect the brain from oxidative stress and against dementia; they're included in the mind diet, which was designed to protect against Alzheimer's disease.

Kiwi: The Fuzzy Little Fruit That's Big on Flavor and Vitamins

It's got that fuzzy brown exterior, but inside is vibrant green flesh that just screams, “Eat me, I'm good for you.”

Kiwi fruit is loaded with vitamin C—one Kiwi has more vitamin C than an orange! But what really makes Kiwi fruit stand out is its fiber content, especially probiotics.

Prebiotics are like food for the good bacteria in your gut, helping them thrive. So, Kiwi fruit is a total rockstar. It's delicious, unique, and packed with nutrients.

It'll keep your insides happy and your taste buds satisfied.

Fresh Apricots: The golden gems of summer

They're the golden gems of summer, with their fuzzy skin and sweet, slightly tart flavor.

Fresh apricots are a good source of fiber, essential for a healthy digestive system. They have a low glycemic index, making them a safe and healthy snack for people who need to manage their blood sugar.

Also, fresh apricots are a good source of vitamins A and C as well as potassium.

Vitamin A is essential for eye health, vitamin C supports immune function, and potassium is crucial for muscle function and hydration.

Grapes: The kings of wine

Grapes are a popular fruit that have been cultivated for thousands of years, with over 72 million tons produced annually.

According to research studies, grapes may also have a favorable effect on blood lipids, decreasing inflammation and reducing blood pressure, in addition to being a good source of potassium, which is essential for muscle function and can help prevent muscle cramps.

Raspberry: The Equivalent of Kale from the Vegetable World

Raspberries are the equivalent of kale in the vegetable world because of their high fiber content and a variety of phytonutrients.

They also have a net antioxidant effect that is second only to herbs and spices; additionally, a study showed that black raspberry powder can slow down the growth rate of colorectal cancer cells and the blood vessels that supply them.

Potentially, this is due to the fruit's phytochemicals that stimulate enzyme defenses and protect against free radicals, which can lead to cancerous mutations.

Avocado: Most nutritious fruit in the world

It is often known as the most nutritious fruit in the world due to its high content of essential nutrients, including vitamins A, B, C, E, and K, copper, iron, phosphorus, magnesium, and potassium.

It also contains fiber, protein, and beneficial phytochemicals such as beta-carotene, glutathione, and lutein, which help protect against various diseases and illnesses.

Avocado is one of the high-calorie fruits due to its higher fat content, which is approximately 20 times higher than the average of other fruits; however, these fats are considered healthy monounsaturated fats that can help improve cholesterol levels and reduce the risk of heart disease.

It also contains a good amount of vitamin C essential for the growth and repair of tissues in the body, including the production of collagen.

Pomegranates: The Jewels of the Fruit World

Pomegranate seeds and their juice are a rich source of phytonutrients and antioxidants, containing two to three times more antioxidant activity than green tea or red wine.

Several research studies suggest that pomegranate can help protect against cancer, lower blood pressure, improve cholesterol levels, and enhance cognitive function.

In one small research study, a group of older subjects who drank 8 ounces of pomegranate juice daily for 4 weeks scored higher on memory tests than a control group.

One downside is that pomegranates can be challenging to eat due to their hard outer skin and numerous seeds.

Now let's move on to the fruits that are less healthy…

Dried Fruit: Handle with Caution

It's time for dried fruit. It's convenient, portable, and can be a tasty snack. But dried fruit is often loaded with sugar and calories.

When fruits are dried, the water is removed, concentrating the sugar content. Many dried fruits are coated in added sugar, making them even sweeter. And because dried fruit is so small and portable, it's easy to overeat.

Though dried fruit can offer some of the same nutrients as fresh fruit, the only problem is the added sugars and preservatives to improve its taste and shelf life. These added sugars can make dried fruit similar in sugar content to candy.

Research has shown that drying fruit can significantly reduce the amount of vitamin C present; therefore, while some types of dried fruit can be a healthy snack in moderation, it's important to read the labels and choose brands that don't have added sugars or preservatives.

Mangoes: Tropical Sweetness, Best Enjoyed Mindfully

They're the kings and queens of the tropics with their vibrant colors, juicy flesh, and intoxicating aroma. But mangoes can be a little high in sugar. They're naturally sweet and delicious, but that sweetness comes with a fair amount of natural sugar.

One mango has about 30 G of carbohydrates and about 26 G of sugar, which is relatively high compared to some other fruits.

Mango also has a middle to high glycemic index value of around 60, which means that it can cause a rapid rise in blood sugar levels as the fruit ripens; its glycemic index can increase even further.

Therefore, if you enjoy eating mangoes, it's a good idea to consume them in moderation and opt for smaller serving sizes. You should also be mindful of them as sweetening ingredients in your smoothies and guacamole, as they can significantly increase the overall sugar content.

Cherries: Sweet Indulgences with a Sugar Spike

These are the little drops of Summer Sunshine, with their sweet flavor and vibrant color, but cherries can have a significant impact on blood sugar levels.

Cherries contain a moderate amount of sugar compared to other fruits, with one cup containing approximately 17 g of sugar. This makes them a less ideal fruit choice for people with diabetes or those trying to limit their sugar intake.

Some may experience bloating after consuming cherries due to the presence of compounds such as fructose, which are difficult to digest; however, this depends on the individual's digestive system and is not a universal effect.

Coconut: The Tropical Allure with High-Fat Factor nutrients

It's the ultimate symbol of tropical paradise—the creamy flesh, the refreshing water, the endless culinary possibilities.

Coconut products such as coconut oil, sugar, and water have been touted as healthy alternatives to their traditional counterparts; however, it is true that coconut products are high in saturated fat, which has been linked to an increased risk of heart disease when consumed in excess.

It's important to note that not all saturated fats are created equal, and some research studies suggest that the type of saturated fat in coconut products may have different effects.

Coconut sugar and water may be a better alternative to refined sugar and sugary drinks, but they still contain calories, so people with a history of heart disease should be cautious when consuming coconut products.

Lychee

Chi researchers have found that chi, particularly unripe ones, contain a toxin called hypoglycin, which can inhibit the body's ability to synthesize glucose.

This can lead to low blood sugar levels, which can cause symptoms such as seizures, coma, and even death in severe cases; therefore, it is recommended that people with blood sugar management issues avoid consuming chi or consume them in moderation.

Bananas

Bananas are a good source of potassium and other micronutrients, but they are also relatively high in sugar and carbohydrates, so they are a good grab-and-go option. Eating 2 to 3 bananas every day could lead to weight gain if you consume them in excess of your daily caloric needs.

In exchange, it is suggested to use fruits like raspberries or blueberries, which offer similar nutrients with fewer calories and less sugar.

Bananas can still be a healthy addition to a balanced diet when consumed in moderation and not used as a meal replacement very often.

Pineapple: Enjoy This Tropical Treat in Moderation

Pineapple is the symbol of tropical paradise—sweet, juicy, and perfect for cocktails and fruit salads. But pineapples are naturally high in sugar, especially compared to some other fruits on our list.

If you're watching your sugar intake, enjoy pineapple in moderation. Stick to smaller portions and pair it with foods that are lower in sugar.

Although the good news is pineapple is still packed with vitamins, minerals, and antioxidants. It's a good source of vitamin C, manganese, and an enzyme called broman, which aids digestion. So, enjoy pineapple, but be mindful of your portions.

Watermelon: The Ultimate Summer Refresher (In Moderation)

Watermelon is the quintessential summer fruit—big, juicy, and incredible refreshing. But watermelon has a high glycemic index, which measures how quickly a food raises your blood sugar level. While watermelon is delicious and hydrating, it can cause a blood sugar spike if you eat a lot of it.

Enjoy watermelon in reasonable portions and pair it with foods that have a lower GI, like protein or healthy fats.

Although the good news is that watermelon is still a superhydrating fruit packed with vitamins and minerals. It's a great source of vitamin A and C, as well as lycopene, an antioxidant linked to a reduced risk of heart disease and cancer.

So, What Did We Learn About Fruit?

We just went on a wild ride through the world of fruits!

We talked about all-stars like apples, oranges, and blueberries, which are basically the superheroes of the fruit world. Then, we discussed some trickier fruits like pineapple, watermelon, and dried fruit, which can be high in sugar.

Remember, it's all about balance and moderation. Experiment with different fruits; find your favorites and make them a regular part of your diet. Your body will thank you.

Do you have any of your favorite fruits mentioned on this list? Let us know in the comment section below🙂