This Is the Best Fruit You Can Eat
Some are definitely better than others.
Here’s a fact. Pretty much all fresh fruits are healthy. So are frozen fruits, canned fruits and dried fruits — provided that they don’t have any added sugars. Fresh fruit also holds a lot of water, which helps to keep you hydrated. It’ll give you fiber, which is beneficial not only for keeping you fuller for longer but also for helping cholesterol levels. And fruit provide vitamins, minerals and antioxidants. So eat the fruit that you like. But if you want to choose fruit that’s especially great for you, here are five ways to go.
Does an apple a day keep the doctor away? Maybe, maybe not, but the portable fruit does rank high in nutrition. “The ultimate ‘fast food,’ apples of all colors are the perfect grab-and-go snack,” says Ginger Hultin, RD, a Seattle-based spokesperson for the Academy of Nutrition and Dietetics. “Providing fiber and vitamin C, apples also have unique antioxidants — including quercetin, which has been shown to help protect against free radical damage in the body.” Add apples to an overnight barley breakfast, apple muffins or apple crisp.
Sure, it is kind of cheating, but avocado is technically a fruit! It’s also a source of heart-healthy fat. “Avocados also provide fiber, potassium and vitamin E,” says Marisa Moore, MBA, RDN, a culinary dietitian in Atlanta. “Research suggests avocados may have a positive impact on weight management, heart disease, diabetes and more. Guacamole is a popular and easy way to have avocado, but there are many other ways to enjoy it.” Whip up avocado toast, an avocado smoothie, or avocado chocolate brownies.
“Colorful melons offer unique vitamins and antioxidants,” says Hultin. “Like other fruit, all melons offer fiber, but each type has special offerings. Cantaloupe provides vitamin C and vitamin A, for example.” And cantaloupe is incredibly hydrating, offering more than 90% water, per USDA’s FoodData Central. “Melons blend really well into smoothies,” says Hultin. “You can also dice melon into your next salsa recipe because the natural sweetness balances spicy flavors.” Also enjoy overnight cantaloupe oats, cantaloupe soup, and cantaloupe ice cream.
Yup, those juicy grapes are good for you! “Red, green and black grapes are a natural source of beneficial antioxidants and other polyphenols,” says Moore, a nutrition partner with Grapes from California. “They’re also hydrating and are a flavorful way to add color and natural sweetness to any recipe. I love skewering and grilling them with shrimp, and tossing them into salads.” Grapes are also tasty in a Greek yogurt parfait, chicken salad or warm grape cake.
“Perfectly portable, pears are a sweet and juicy way to get your fiber on the go,” says Moore. One medium pear provides about 6 grams of satiating and cholesterol-helping fiber, according to USDA’s FoodData Central, making it an excellent source. And eating white-fleshed fruits like pears may be connected with a lower risk of stroke, per research in Stroke. Moore suggests slicing pears into a salad with nuts or broiling them for a caramelized dessert. You can also make wine-poached pears, gorgonzola-pear toasts or a lentil salad.
Amy Gorin, MS, RDN, is a registered dietitian nutritionist and owner of Amy Gorin Nutrition in the New York City area. She’s a regular contributor to many publications, including EverydayHealth.com, ReadersDigest.com, NBCNews.com, and more. She also pens a recipe-focused blog, Amy’s Eat List, where she shares easy, healthy recipes. Connect with her on Instagram, Facebook, Twitter, and Pinterest.