16 super healthy fruits

Each fruit provides its own unique mix of vitamins, minerals and bioactive compounds, so including a variety of fruits in your diet is the best way to reap the full range of health benefits they offer.

Here are some super nutritious fruits for health:

Blueberry

According toToday, the anthocyanin compound in blueberries is an antioxidant that has many health benefits. Some studies show that blueberries have anti-aging effects, are linked to a reduced risk of heart disease and type 2 diabetes, and may improve cognitive performance.

Blueberries may also help maintain a healthy weight.

Strawberry

In 8 strawberries, you'll get 100% of your daily vitamin C requirement. Vitamin C supports healthy immune function and collagen production, which promotes healthier skin and joints. There's also evidence that strawberries can reduce harmful markers of inflammation and improve total and "bad" LDL cholesterol in people with high baseline cholesterol levels.

Raspberries

One cup of raspberries provides 8g of the recommended 25-38g of fiber per day. They also provide important nutrients like magnesium, potassium, and vitamin C. They are also high in ellagic acid and quercetin, antioxidants that protect cells from disease-causing damage.

Avocado

Most of the fat in avocados is monounsaturated fat, the type found in extra virgin olive oil and a key component of the extremely healthy Mediterranean diet.

One study found that replacing some carbohydrates in a meal with half or a whole avocado was associated with some improvements in heart health markers in overweight and obese people.

Watermelon

One cup of watermelon has less natural sugar than the same serving of many other fruits, including blueberries.

Watermelon and 100% watermelon juice contain a compound called l-citrulline, which has been shown to reduce muscle soreness after exercise. Watermelon is also about 90% water, so it can help you rehydrate quickly.

Dates

Although dates are sweet and make a great substitute for sugar in many recipes, they have a surprisingly low glycemic index. This means they don't cause a spike in blood sugar.

Additionally, the natural sugars in dates provide a quick source of fuel, while the fiber content slows digestion. This balance makes dates a great source of steady energy.

Kiwi

In addition to providing more than 100% of your daily vitamin C needs, kiwis may support better sleep, digestion, and mood. Kiwis are thought to be rich in nutrients, antioxidants, and bioactive compounds that are linked to kiwi's health benefits.

Cherry

Cherries have some unique health benefits when it comes to supporting sleep and an active lifestyle. Whether sweet or sour, cherries are rich in melatonin, a hormone that regulates your sleep-wake cycle, suggesting they may help you sleep better. Eating cherries may also reduce exercise-induced muscle soreness, helping you recover faster.

Banana

You don't have to worry about carbohydrates or sugar in bananas. They are one of the healthiest fruits because they are rich in nutrients, including fiber, potassium, copper, magnesium, and vitamin B6.

Plus, they're portable, convenient, and naturally sweet, making them the ideal snack.

Apple

An apple a day really can keep the doctor away. In addition to providing fiber, apples are also packed with powerful antioxidants.

Daily consumption of this fruit has been shown to reduce blood pressure, unhealthy LDL cholesterol, and inflammation while increasing good HDL cholesterol and supporting healthy endothelial function (a measure of how well blood vessel linings function).

Grapefruit

The vitamin C in grapefruit helps promote collagen production, thus protecting the skin from wrinkling and sagging. This antioxidant also supports healthy immune function.

It may also be a great weapon against cancer. Compounds in grapefruit may have anti-cancer properties. Studies on vitamin C show that people who consume more vitamin C have lower rates of many types of cancer, including bladder, breast, lung, pancreatic, and prostate cancer.

However, eating grapefruit while taking certain prescription medications can cause serious health problems, so consult your doctor or pharmacist before eating grapefruit if you are taking prescription medications.

Pomegranate

The chemical compounds in pomegranates act as an internal sunscreen, protecting you from UVB rays. Other potential benefits of consuming pomegranates and pomegranate juice include improved memory, protection against cancer, lower blood pressure, and reduced muscle soreness and fatigue after exercise.

Papaya

Papaya is rich in vitamin C and vitamin A, nutrients that support immune health and promote youthful skin. Papaya also contains folate, potassium, and magnesium, which contribute to heart health and help maintain healthy blood pressure.

What really sets papaya apart, however, is its enzyme content. Papain, a digestive enzyme found in papaya, aids in the breakdown of proteins and may promote healthy digestion.

Mango

Carotenoids give mangoes their yellow color, and they're also linked to mango's health benefits. Two of these nutrients—lutein and zeaxanthin—promote better vision, while a third, mangiferin, protects against cancer. Early research also suggests this nutrient may help reduce acne.

Black raspberries

In addition to being rich in fiber, compounds in black raspberries have antiviral and antibacterial properties that target bacteria linked to tooth decay and gum disease. Additionally, evidence suggests that black raspberries may help promote insulin sensitivity and protect against obesity.

Pear

The high fiber content in pears promotes digestive health, blood sugar control, heart health, and weight management. Additionally, evidence suggests that eating two pears a day improves markers of metabolic health in people with metabolic syndrome./.

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