The 10 Healthiest Fruits, According to Nutritionists

If you’re concerned about eating too much fruit, don’t be —we asked three nutritionists for their take. Their consensus? You almost definitely can't overdo it.

February 26, 2021

By: Kassondra Cloos

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Why You Should Be Eating More Fruit

Fruits come packed with different sets of nutrients. We asked three registered dietitians for their opinions on which fruits have the most health benefits, and these experts had some unexpected answers.

Before you radically change your food routines, be sure to get personalized advice from a doctor or nutritionist who can assess your own specific needs. And whatever your habits are, be kind to yourself. Shana Minei Spence is a New York-based registered dietitian nutritionist who runs a blog called The Nutrition Tea. Some people get concerned about the sugar content in fruit, but she says fruits are full of naturally occuring sugars (unlike the added sugar contained in so many processed foods we eat) and are also packed with fiber, vitamins, minerals and antioxidants. “No one is overeating fruit,” she says. “There's no need to count servings of fruits. I suggest always thinking of ways to add them into your day.”

Apples

May Zhu, a registered dietitian in Chicago who runs a blog called Nutrition Happens and works with companies like Setton Farms and Quaker Oats, says apples are on her list of the most nutrient-packed fruits. “Apples contain a source of fiber called prebiotic fiber, which can help feed the good bacteria in our digestive system to support healthy digestion,” she says.

Grapefruit

Chrissy Arsenault, the Indianapolis-based registered dietitian nutritionist who founded The Pink Pamplemousse, says grapefruits are packed with antioxidants, vitamin A and beta keratin, which can help with eye-related issues. They’re also full of anti-inflammatory flavonoids, which can help lower cholesterol and can be good for people who have or are at risk of developing diabetes. If you find raw grapefruit to be a bit too bitter for your taste, Chrissy recommends sprinkling a bit of natural sweetener on top of the flesh of a grapefruit half and broiling it for a few minutes to caramelize the natural sugars. She said the texture is similar to grilled peaches, and it can be a tasty and healthy snack. She recommends using stevia, monk fruit sweeteners or honey as an alternative to cane sugar.  

Avocado

May and Chrissy agree: Avocados are an excellent source of mono-unsaturated fats, magnesium and potassium. “Avocados are one of the fattiest plant foods in existence and are really good for lowering your bad cholesterol,” Chrissy says. They have more potassium than bananas, and are a great food to give you steady energy all day. “For a fruit, it checks off all the boxes,” she says.  

Olives

You might not think of olives as fruits, but like avocados, they are. And Chrissy says they’re a great source of fiber, mono-unsaturated fats, vitamins A and E, calcium, copper, iron and polyphenols including oleuropein, which contain strong antioxidants. Studies have linked oleuropein to reducing the risk of cancer, according to an article published in the journal BioFactors, from the International Union of Biochemistry and Molecular Biology. A study published in 2018 in the journal Nutrients also showed that oleuropein from olive leaf extract had an anti-cancer effect on melanoma cells in humans. Chrissy recommends snacking on olives between meals or using extra virgin olive oil in recipes. 

Pomegranate Seeds

Though they can certainly be time-consuming to open up yourself, May also recommends pomegranate seeds for their antioxidant qualities. Antioxidants can protect your cells against free radicals, which can play a role in causing cancer. Pomegranate seeds can have antioxidant levels up to three times higher than what you find in green tea, she says.

Watermelon

Watermelon is mostly, well, water. And that makes it an excellent source of hydration, May says. Looking for a new way to eat watermelon? When it’s back in season, try making watermelon gazpacho, a thirst-quenching twist on the standard tomato-forward gazpacho recipe.

Red Raspberries

Berries in general have a good rap for being super nutrient-rich in a fairly small package. Both Chrissy and May suggest blueberries, blackberries and raspberries in particular. They’re low in sugar and high in antioxidants, fiber, vitamin C and manganese, which activates the enzymes in your metabolism.

Blackberries

Blackberries — like many fruits — can be expensive to buy fresh, especially out of season, but there’s no shame in buying frozen berries or other fruits, Chrissy says. They can be much cheaper and have the same nutritional value as fresh fruits without the risk of going bad, she says. Frozen berries can be blended into smoothies, or you could let them thaw and mix them into other foods, like yogurt.

Blueberries

It can be easy to down a whole carton of blueberries in one sitting, as they’re a sweet and rather snackable treat. But like Shana, May says not to worry about eating “too much” fruit. “The benefits of fruit with natural sugars outweigh the benefits of foods with added sugars — mostly because fruit does typically contain higher nutrient amounts,” she says. “Unless you are eating fruit all day long and nothing else, it’s often more difficult for people to get ‘too much’ fruit compared to getting ‘too much’ food with added sugars.” Plus, blueberries earn their reputation for being a superfood — their antioxidant levels are among the highest found in fruits and vegetables.

Pineapple

Pineapples are high in vitamin C and manganese, Chrissy says, and can also help with digestion. People who don’t have enough pancreatic enzymes can eat more pineapple to digest sources of fat a little better, she says, which is why pineapple and meat often pair really well together. If fresh pineapple isn’t easy for you to come by, she suggests buying frozen or finding canned pineapple that’s packed in juice rather than syrup. Just check the nutrition labels on the cans to avoid options with high-fructose corn syrup or high amounts of other added sugars. Chrissy also recommends blending frozen pineapple with a dairy (or plant-based alternative) base for a healthy, whipped frozen treat.

The 10 Healthiest Fruits, According to Nutritionists

Related To:

Shop This Look

Why You Should Be Eating More Fruit

Apples

Grapefruit

Avocado

Olives

Pomegranate Seeds

Watermelon

Red Raspberries

Blackberries

Blueberries

Pineapple

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