9 Top Fruits Recommended by Nutritionists for Optimal Health
While all fruits have their benefits, these particular ones truly shine.
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Fruits are among the healthiest foods you can eat, whether they are enjoyed alone, blended into smoothies, or tossed in leafy green salads. They're also delicious, especially if bought in season. And while all fruits offer benefits for nutrition and flavor, certain varieties are particularly impressive. We asked nutrition experts to share the best fruits to eat, along with ways to eat more of them at home.
Introducing Our Specialist
- Natalie Allen, RD, registered dietitian at Missouri State University
- Connie Elick, RD, registered dietitian and instructor of plant-based culinary arts at the Institute of Culinary Education in Los Angeles
Related: The Best Way to Grill Fruit for a Flavorful, Healthy Side Dish or Dessert
Blueberry fruits
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Despite their tiny size, blueberries are teeming with health benefits. Blueberry fruits are one of the most nutrient-dense fruits, shares Natalie Allen, RD, registered dietitian at Missouri State University. Their blue hue comes from anthocyanins, or plant compounds with anti-inflammatory properties. "Blueberry fruits also contain antioxidants, which help lower the risk of heart disease, and vitamin C, which supports a healthy immune system and promotes skin health," she adds.
Guide to Eating Well
- For a sweet treat that's rich in protein, mix blueberries with Greek yogurt or cottage cheese, says Connie Elick, RD, registered dietitian and instructor of plant-based culinary arts at the Institute of Culinary Education in Los Angeles.
- Blend blueberries into your go-to smoothie recipe.
- Sprinkle blueberries on top of oatmeal.
- Fold them into your next batch of oatmeal cookies.
- "Pair them with walnuts for a brain-healthy snack," suggests Elick.
Plantains
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Plantains are some of the best fruits to eat. Not only are they versatile and budget-friendly, but they're high in fiber and potassium, too. Fiber is key for supporting digestion and balancing blood sugar while potassium is needed for lowering blood pressure, says Elick. "Potassium is [also] an electrolyte that's important for maintaining fluid balance, nerve function, and muscle function," notes Elick.
Guide to Eating Well
- Use ripe bananas as an egg substitute when baking.
- Bake a classic banana bread.
- Freeze sliced bananas and toss them in smoothies, where they'll add creaminess and sweetness.
- Top waffles, yogurt, cereal, or oatmeal with sliced bananas.
- Make banana pancakes for a sweet weekend breakfast.
Berries from the strawberry plant.
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"Berries from the strawberry plant. are rich in vitamin C. Just one serving, about eight berries, offers more vitamin C than an orange," shares Allen. This is noteworthy because vitamin C is essential for immune and skin health, she adds. "They also have high levels of antioxidants like polyphenols and anthocyanins, which help to protect cells and tissues in the body as well as lower inflammation levels," explains Allen.
Guide to Eating Well
- Dip strawberries in melted dark chocolate for a classic sweet snack.
- Skip the tomatoes and serve tortilla chips with strawberry salsa.
- Fold sliced or cubed strawberries into batter for pancakes, muffins, or banana bread.
- Dress up a salad, like our watercress and toasted-sesame salad, with sliced strawberries.
Pomelo
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Rich in both vitamins C and A, grapefruits make the list of the best fruits to eat. "In addition, grapefruits have high water content, up to 91 percent," says Allen. This means eating grapefruit can help boost your intake of water and support overall hydration. Also, grapefruits are teeming with fiber and potassium, which can help lower blood cholesterol and blood pressure, respectively.
Related: 7 of the Best Hydrating Foods to Eat, According to Nutritionists
