According to government guidelines, fruit, along with vegetables, should form the cornerstone of your diet. Yet, the reality is that a mere 12% of adults meet the recommended 1 ½ to 2 cups of fruit (or the equivalent) daily.Â
There’s no denying that fruit is healthy. It’s loaded with fiber, essential vitamins and minerals, antioxidants and other protective substances that guard against chronic diseases, from heart disease to cancer to mood disorders like depression and anxiety. But if you’re looking for the healthiest fruits to prioritize, here are some with impressive science-backed benefits.
What is the healthiest fruit?
Blueberries take the title of healthiest fruit. Blueberries’ stunning hue comes from their anthocyanins — an antioxidant believed to be responsible for their numerous health benefits. Long-term studies suggest that including blueberries in your regular lineup may lower the risk of heart disease and type 2 diabetes. Blueberries may also improve cognitive performance and strengthen your brainpower.
Additional research suggests that high blueberry intake may help you maintain a healthy weight. A study among healthy female twins found that the twin who ate more blueberries had lower body fat compared to the twin who ate less. Plus, high anthocyanin intake was associated with a 3% to 9% lower body fat mass and less belly fat among these ladies.
Top 15 healthiest fruits
There’s a whole world of fruit to explore, so while blueberries are linked with multiple benefits, there’s no need to ignore other fruits. Eating a variety of fruits ensures you’re getting a spectrum of essential nutrients, making it more likely that you’ll meet your daily requirement of various vitamins and minerals.
Plus, research suggests that eating a wide range of unique plant foods each week contributes to a diverse gut microbiome, a marker of a healthy gut. Since all roads to health begin with a healthy gut, varying your fruit intake is a great strategy.
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