The Ultimate List of the Healthiest Fruits on Earth (2023)

The Ultimate List of the Healthiest Fruits on Earth (1)

Like green leafy vegetables, fruits are also as important as a source of vitamins and minerals. But when compared to each other, fruits usually get the shorter end of the stick. It may be because of its sugar content that fruits are less popular. Despite this, fruits are here to stay. They are a good source of vitamins, mineral fibers, and dietary fiber. And best of all, they are wholesome and delicious.

In this article, we’ll go through some of healthiest fruits on the planet. When a person knows what’s healthy, he can have an inkling of what to buy during the next visit to the grocer. Here’s a listing of nutrient-dense fruits also known as powerhouse fruits. Have them juiced, smoothies or just eat them as they are. However, they are served, fruits will soothe anyone in any weather and at the same time, also tickle the palate.

Acai Berries

The Ultimate List of the Healthiest Fruits on Earth (2)

This is a relatively new berry introduced in North America. Studies have shown this berry is even richer in antioxidants and fibers than the other common berries. This fruit is great for digestion, will keep you well hydrated, cleanses the colon and contains a good amount of good fats. Packaging for the acai fruits is done in air-tight containers as they tend to rot very fast when exposed to air.


Perhaps this is the world’s most popular fruit and has become a main member of the dining table display. Not known to everybody, the apple is incredibly nutritious as they contain high amounts of fiber, vitamins A, C, K and B, potassium. Conducted studies have proven that the antioxidants in apples are good for the heart and can reduce the risk of different diseases. Further research has also linked the antioxidants in apple with increasing bone density. One other health benefit of the apple is their pectin content. This is a prebiotic fiber that feeds the good bacteria in the intestines which helps improve digestion and metabolic health. With all these nutrients, an apple a day will truly keep the doctor away.


Avocado differs from most fruits because of its content. Most fruits have high carbohydrate contents. With the avocado, it is not the case as it is low in carbs but high on healthy fats. This fat contained in the fruit is mostly oleic acid, a monounsaturated fat that has been linked to reduced inflammation and better heart health. Aside from this healthy fat, the avocado is also loaded with potassium, fiber, and magnesium. An adequate intake of these minerals is associated with reduced blood pressure and consequently, a lower stroke risk.

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Maybe the second most popular fruit around, the banana is also rich in vitamins and minerals and of course, potassium. The carbohydrate makeup of the banana is unique. In green, unripe ones, the carbohydrates consist of resistant starch which can improve blood sugar control at the same time makes one feel full. The fruit also contains pectin which may improve blood sugar control and the digestive health.


The Ultimate List of the Healthiest Fruits on Earth (3)

Another incredibly healthy fruit that is packed with vitamins, minerals, fiber, and antioxidants is the blackberry. The berry contains an impressive amount of vitamin C and K and manganese. Just a cup of blackberries provides 8 grams of fiber, and the fruit’s antioxidants have been proven to reduce inflammations and the aging of our arteries. These two antioxidant effects may protect against chronic illnesses such as heart diseases and cancer.


We have read about blueberries as an excellent source of antioxidants, and this is true. For their small size, blueberries offer powerful health benefits. Their nutrition profile includes as being a great source of dietary fiber, vitamins C and K, and manganese. But their antioxidant content is the highest of all the most commonly consumed fruits, and as studies have shown, antioxidants reduce the risk of chronic conditions. Blueberry antioxidants also have powerful effects on the immune system where their regular consumption can increase natural killer cells in the body. These killer cells in turn help defend the body against oxidative processes and viral infections. Furthermore, antioxidants may have a protective effect on the brain.


Cherries too are rich in nutrients and minerals, especially vitamin C, potassium, and fiber. Their antioxidants can help reduce inflammation and may help prevent the occurrence of several diseases. An important substance found in cherries is melatonin, a hormone which signals the brain when it is time to sleep. Eating cherries, therefore, may help treat insomnia or other sleeping disorders.


Cranberries have their health benefits, and their nutrition profile is also quite impressive. The fruits are rich in Vitamin C, E, and K1 as well as manganese and copper. An antioxidant called flavanol polyphenols may be used to improve health. Juices and extracts taken from cranberries can help prevent urinary tract infections. The A-type proanthocyanin’s compound in the juices is responsible for this effect because they prevent bacteria from attaching to the lining of the bladder and the urinary tract.


The Ultimate List of the Healthiest Fruits on Earth (4)

Durian has been named the “king of fruits” and mostly comes from southeast Asia. Although notorious for its aroma, the fruit is very rich in nutrients. A cup of the fruit’s pulp provides a lot of vitamin C. It is also rich in manganese, B vitamins, copper, folate, and magnesium. Aside from all these, the fruit is also rich in antioxidants.

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This fruit is considered a powerhouse of energy because of its high sugar and fiber content. It also has an almost complete composition of vitamins and minerals. It is an instant source of energy because of its sugar content. Aside from these, figs are also rich in antioxidants, a chemical which aids in the following processes: curing constipation, preventing intestinal disorders, is good for the skin, reduces the risk of colon cancer and regulates blood pressure.


Grapefruit has been a regular item on the breakfast table, at least in the USA. It is one of the healthiest citrus fruit being a good source of vitamins and minerals. Its health benefits include its ability to aid in weight loss, in reducing cholesterol levels as well as insulin resistance in cells, and helps in preventing kidney stone formation.


These bunched fruits are also very healthy and what makes them stand out is their antioxidant contents. The anthocyanins and resveratrol in grapes have both been proven to reduce inflammation. Experiments conducted in lab animals have shown that the plant compounds in the fruit may help in protecting the heart, eyes, joints, and brain. The red and purple grape varieties are rich in nutrients that can reduce inflammations and lower your risk of disease.


This fruit is perhaps the richest one when it comes to vitamin C content. Aside from that, the fruit is also rich in fiber, folate, vitamin A, potassium, copper, and manganese. The guava’s antioxidants ability to protect cells from oxidative damage is an indication that such may help in reducing the risk of chronic diseases. Like the banana, this fruit also contains pectin which helps the digestive system and may prevent the occurrence of colon cancer.


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Although thought to have originated in New Zealand, the kiwifruit is a native to Northern China. Kiwi is a good source of vitamin C, dietary fiber, vitamin B5 and E, and folate. It also contains a significant amount of potassium with other metals in moderate quantities. Its antioxidants protect the body from free radical damage, alleviates symptoms of asthma, it’s anti-cancer, maintains heart health, may control diabetes, and can slow down aging.


Lemons and other citrus fruits are always associated with vitamin C as they are. The vitamin is particularly helpful in promoting cardiovascular health due to their potential to lower blood lipids and blood pressure. Other proven health benefits of the plant compounds found in lemons include prevention of weight gain and may help treat kidney stones.


Aside from being an excellent source of vitamin C, mangoes also contain soluble fibers which provide many health benefits and antioxidants. They also contain anti-inflammatory properties that may reduce the risk of disease.

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Mangosteen is an evergreen tree that has its origins in Southeast Asia, especially in Indonesia. This fruit is known for its delicious and exotic taste. Its fiber content is considered significant and is rich in vitamins and manganese. Traces of other nutrients are also found in the fruit. Its calorie count is low but has an impressive number of antioxidants which can benefit the body in many ways. It can improve blood flow and lower bad cholesterol. It’s also anti-bacterial and anti-fungal. Mangosteen can hasten cell repair, and it also aids in weight loss.


Another very popular citrus fruit is the orange. It has been favored because of its vitamin C content and consuming just one will provide a significant amount of the vitamin. But it is also a great source of B vitamins, folate, potassium, and more. The fruit also contains plant compounds which help increase iron absorption and consequently, prevent anemia.


Another very healthy fruit coming from the tropics is papaya. It is high in vitamins A and C, potassium, and folate. It contains lycopene which can prevent or reduce the risk of cancer. Lycopene from the papaya fruit is better absorbed by the body as against the lycopene from other fruits and vegetables. There is evidence that papaya can improve digestion and that the papain enzyme in the fruit makes protein easier to digest.


It may come as a surprise, but the peach fruit has its origins in China. It is rich in dietary fiber and a good source of vitamins. Peaches are also important in promoting weight loss and reducing hair loss. It’s an effective de-worming agent in the intestine and a natural diuretic. It helps control diabetes, inhibits tumor growth, strengthens kidney functions, and improve sleep quality.


Pear fruit is what we may refer to as a safe fruit because it is moderate in almost every nutritional requirement. Although high in dietary fiber and sugars, vitamins and minerals in them are moderate. They contain anti-carcinogens making it anti-cancer. Pears are good for controlling blood pressure. They cleanse the colon, supply instant energy and are anti-inflammatory. They aid in the faster healing of wounds, help prevent osteoporosis, help control blood sugar levels, and reduce bad cholesterol in the body.


One of the most nutritious foods coming from the tropics is the pineapple. This superstar contains bromelain, an enzyme known for its inflammatory properties and its ability to digest protein. It is also a great source of dietary fiber.


This fruit is a favorite in the Mediterranean region but has its origin in Iran and the Himalayas. This is also one of the healthiest fruits you can eat. The fruit is nutrient-dense and contains powerful plant compounds that are responsible for most of its health benefits. Its antioxidant levels alone are three times higher than those in green tea a red wine. It also has anti-inflammatory effects and may help reduce the risk of cancer.


Strawberries are very nutritious fruits, with high contents of vitamins and minerals. The fruit is very low in its glycemic index, making it ideal for weight watchers and diabetics. The blood sugar will not spike when eating these berries. Their high antioxidant content can reduce the risk of chronic diseases. Also, studies have shown that they may help prevent cancer and the formation of tumors.

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This summer refresher is a good source of vitamins and is rich in some antioxidants. These antioxidants have been studied for their anti-cancer effects. Lycopene has been linked to reducing cancer risk in the digestive system and can also promote heart health because of its ability to the reduce cholesterol count and blood pressure. While cucurbitacin E can inhibit tumor growth. Watermelon also is a great hydrating agent because of its water content.

Benefits of Eating Fruits

The Ultimate List of the Healthiest Fruits on Earth (6)

Fruits are nature’s delicious gift to man. They provide the body with fiber, vitamins, and minerals, not to mention carbohydrates, fats, and proteins. Each fruit may have its distinct taste and smell, but most are the same when we consider their health benefits:

They contain antioxidants.These are found in most fruits. They help in blocking free radicals which cause damage, they strengthen the immune system, and slow down or prevent cancer.

They have a high-water content.This makes them good as hydrating agents. The water content can restore the body’s electrolyte balance lost from heavy exercise and other activities

They contain essential dietary fiber.They aid in the digestive process, help prevent constipation, and cleanses the colon.

They’ll provide you with the good cholesterol.Not too many fruits contain sufficient amounts of fats, but the fats found in fruits contain good cholesterol. This fight and reduces the levels of bad cholesterol in the body.

They’re excellent sources of vitamins and minerals.These components are good for the bones and teeth, and they can lower the risk of degenerative diseases. They promote healthy hair and hair growth, reduces falling hair and premature greying. They also help maintain blood pressure, lower cholesterol which is good for the heart. Finally, they are great as a cosmetic product because they maintain the skin is looking youthful, reduces spotting, and delays aging and wrinkling.

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What is the number 1 healthiest fruit in the world? ›

1. Lemons. Share on Pinterest Lemons contain vitamin C and other antioxidants that benefit health. Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits.

What is the number 1 healthiest food in the world? ›

Lemons. Lemons have been widely regarded in the health industry as the world's healthiest food. The sour fruit is an alkalising powerfood; they have strong anti-inflammatory qualities and can even help to inhibit the growth of cancer cells.

What is the cleanest fruit to eat? ›

EWG's Clean Fifteen for 2022
  • Avocados.
  • Sweet corn.
  • Pineapple.
  • Onions.
  • Papaya.
  • Sweet peas (frozen)
  • Asparagus.
  • Honeydew melon.
Apr 7, 2022

What is the best fruit of all time? ›

Top Ten Favorite Fruits
  • 1 Strawberries. These are the best! ...
  • 2 Watermelon. The Tradition in some British households on Christmas is that Santa is meant to give you an orange. ...
  • 3 Mango. ...
  • 4 Apples An apple is a sweet, edible fruit produced by an apple tree. ...
  • 5 Grapes. ...
  • 6 Bananas. ...
  • 7 Pineapples. ...
  • 8 Oranges.

What is the number 1 fruit in the world? ›

Bananas are the most popular fruit in the world. This may be a little bit surprising, since they are a tropical fruit that doesn't grow in most places. They don't grow in most of the United States, but the average American eats 26 pounds of bananas each year.

What fruit to eat everyday? ›

Some of the healthiest fruits include pineapple, apples, blueberries, and mangos. You should eat three servings of fruit a day as part of a healthy diet. Eating fruit improves heart health, reduces inflammation, and boosts your immune system.

What fruit has plenty of health benefits? ›

Pineapples are loaded with vitamins and minerals including vitamin A, vitamin C, calcium, phosphorus and potassium. It is also rich in fiber and calories. On top of it all, this fruit is low in fat and cholesterol. Since pineapples are rich in vitamin C, they can fight off viruses that cause cough and colds.

What is the one food you should eat everyday? ›

Experts suggest that there are certain foods that people should eat every day. These include lean protein and a variety of vegetables. Additionally, including foods such as olive oil, nuts, and berries can help people lower their risk of certain chronic conditions.

What should you eat everyday? ›

How to Eat a Healthy Diet
  • 6 to 8 servings of grains. ...
  • 2 to 4 servings of fruits and 4 to 6 servings of vegetables. ...
  • 2 to 3 servings of milk, yogurt, and cheese. ...
  • 2 to 3 servings of meat, poultry, fish, dry beans, eggs, and nuts. ...
  • Use fats, oils, and sweets sparingly.
May 20, 2009

What is the number 1 unhealthiest food? ›

These are the worst foods for your health, experts say
  • Fried food. ...
  • Potato chips. ...
  • Added sugars. ...
  • Processed oils. ...
  • Hydrogenated fats. ...
  • Refined carbohydrates. ...
  • Breakfast sausages. ...
  • Processed meat.
Jan 29, 2022

What fruit has most sugar? ›

5 Highest-Sugar Fruits
  1. Pomegranate. Pomegranates are high on the sugar scale, with 1 cup of the juicy kernels serving up nearly 24 grams of sugar . ...
  2. Mango. One cup of mango can bring 23 grams of sugar to the table, but it also provides two-thirds of your daily needs for vitamin C. ...
  3. Cherries. ...
  4. Banana. ...
  5. Oranges.

What fruits should you not eat together? ›

Try not to mix acidic fruits, such as grapefruits and strawberries, or sub-acidic foods such as apples, pomegranates and peaches, with sweet fruits, such as bananas and raisins for a better digestion. However, you can mix acidic with sub-acidic fruits. For a similar reason, you should not mix guavas and bananas.

What is the king of fruits? ›

The southeast Asian plant Durian has been called the King of Fruits but, like Marmite, it sharply divides opinion between those who love the taste of its custard-like pulp and those revolted by its putrid smell.

Which fruits add blood? ›

Fruits: Raisins, prunes, dried figs, apricots, apples, grapes and watermelons not only get the red blood cells flowing but also improve the blood count. Citrus fruits like oranges, amla or Indian gooseberry, lime and grapefruit help to attract iron. They play a very important role in increasing blood count.

What fruit gives you energy in the morning? ›

10 Fruits for an Extra Energy Boost in Your Morning Smoothie
  • 10 Fruits for an Extra Energy Boost in Your Morning Smoothie. Brain fog and a lack of energy is all too common in the morning. ...
  • Banana. Bananas are high in natural, complex sugars and rich in fiber. ...
  • Goji Berries. ...
  • Avocados. ...
  • Oranges. ...
  • Watermelon. ...
  • Dates. ...
  • Black Sapote.

What is the most special fruit? ›

Try these 10 unusual fruits
  • Durian. ...
  • Pitaya or dragon fruit. ...
  • Jackfruit. ...
  • Lychee or rambutan. ...
  • Kiwano or horned melon. ...
  • Gold kiwifruit. ...
  • Persimmon. ...
  • Cherimoya or custard apple.
Jan 9, 2022

Which fruit is the lowest in sugar? ›

Learn which fruits have the lowest sugar content to satisfy your sweet tooth without breaking the sugar bank.
  1. Lemons and limes. High in vitamin C, lemons and their green counterparts are fairly sour fruits. ...
  2. Raspberries. ...
  3. Strawberries. ...
  4. Blackberries. ...
  5. Kiwis. ...
  6. Grapefruit. ...
  7. Avocado. ...
  8. Watermelon.

What is the healthiest type of meat? ›

5 of the Healthiest Meats
  1. Sirloin Steak. Sirloin steak is both lean and flavorful – just 3 ounces packs about 25 grams of filling protein! ...
  2. Rotisserie Chicken & Turkey. The rotisserie cooking method helps maximize flavor without relying on unhealthy additives. ...
  3. Chicken Thigh. ...
  4. Pork Chop. ...
  5. Canned Fish.
Jan 6, 2020

What is the healthiest drink? ›

Water is the best choice for quenching your thirst. Coffee and tea, without added sweeteners, are healthy choices, too. Some beverages should be limited or consumed in moderation, including fruit juice, milk, and those made with low-calorie sweeteners, like diet drinks.

What are the 3 foods to quit? ›

What are the 3 foods to quit?
  • Processed Meats. Foods such as bacon, sausages and some deli meats are not only high in calories and sodium, but also in saturated fat as well as some nitrates and nitrites. ...
  • Sugary Coffee Drinks. Gottfried recommends omitting sugary coffee drinks from your diet. ...
  • Sugary Cereals.

What is the healthiest thing to snack on? ›

Tips for Healthy Snacking
  • Fresh fruits and vegetables.
  • Frozen fruit.
  • Fruits canned in water or their own juice.
  • Whole grain bread, crackers and cereals.
  • Lower fat yogurt.
  • Lower fat cheese.
  • Unsalted nuts and seeds and their butters.
  • Hummus.
Mar 1, 2021

Are pickles good for you? ›

Health Benefits

Fermented pickles are full of good bacteria called probiotics, which are important for gut health. Fights diseases. Cucumbers are high in an antioxidant called beta-carotene, which your body turns into vitamin A.

Can you eat eggs everyday? ›

For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.

What 3 foods should you eat daily? ›

3 Foods To Eat Everyday For Better Overall Health
  • Leafy Greens. Leafy greens such as spinach, kale, fresh lettuce and others, are a great way to increase the portion size of your meal, without actually increasing the calories that you consume. ...
  • Eggs. Eggs are high in protein as well as in healthy fats. ...
  • Nuts.
Sep 21, 2018

What is the deadliest food? ›

1. Fugu. Fugu is the Japanese word for pufferfish and the dish prepared from it can be lethally poisonous. The ovaries, intestines and liver of fugu contain tetrodotoxin, a neurotoxin up to 1,200 times more deadly than cyanide.

What is the unhealthiest meat? ›

Cured meats, cold cuts, salami, and hot dogs are just a few examples of processed meats to limit or avoid. Scientific consensus confirms that eating large amounts of these processed meats will raise your risk of colon cancer. These meats are often high in both sodium and saturated fats, Malkani says.

What is the number 1 vegetable to avoid? ›

Vegetables that belong to the cabbage family such as cauliflower, Brussels, broccoli, and sprouts should never be consumed raw. These vegetables contain sugar that is difficult to digest. Eating these vegetables raw may lead to a number of gastronomical problems.

Which fruit is not good for diabetes? ›

Pineapple, watermelon, mango, lychee, and banana have a high GI, so these are the worst fruits if you are diabetic. These fruits can be included in your daily diet plan after consulting a nutrition expert. Alternatively, these fruits can be substituted with low GI fruits such as avocado, citrus fruits, berries, etc.

What fruits spike your sugar? ›

Some commonly eaten fresh fruits may raise your blood sugar more quickly than others. These include figs, grapes, mangos, cherries and bananas. Eat them in moderation and in the suggested serving size of one small fruit or 1/2 cup.

What is the number one fruit for diabetics? ›

berries — Both citrus and berries are recommended as superfoods by the American Diabetes Association. cherries. plums. grapefruit.

What is the healthiest exotic fruit? ›

Load up on vitamin C, help prevent medical conditions including cancer, and get your antioxidants with these tropical fruit.
  1. Papaya. Papayas are a favourite post-meal fruit in Asia because it aids digestion. ...
  2. Banana. ...
  3. Pineapple. ...
  4. Jackfruit. ...
  5. Mangoes. ...
  6. Avocado. ...
  7. Coconut. ...
  8. Starfruit.

What fruit Cannot be eaten with banana? ›

Avoid mixing acidic fruits with sweet fruits

Acidic and sub-acidic fruits such as grapefruits, strawberries, apples, pomegranates, and peaches, should never be combined with sweet fruits such as bananas and raisins. This is because it often leads to digestive problems, nausea, acidosis, and headaches.

Why tomato and cucumber Cannot be eaten together? ›

Thus, most of the times, the combination of cucumber and tomato is advised to be avoided. Another reason is that they both have a completely different way of digestion, Hence, they must not be consumed together as this combination can lead to acid formation and bloating. "

Which two foods Cannot be eaten together? ›

5 harmful food combinations you must avoid
  • Two high protein foods. Eggs and bacon are popular breakfast food items but it is advisable to avoid this combination. ...
  • Citrus fruit and milk. Orange juice and milk. ...
  • Milk and banana. ...
  • Fruit with your meal. ...
  • Cheesy food with cold drink.
Aug 11, 2017

What fruit should I eat everyday? ›

Some of the healthiest fruits include pineapple, apples, blueberries, and mangos. You should eat three servings of fruit a day as part of a healthy diet. Eating fruit improves heart health, reduces inflammation, and boosts your immune system.

What is the number 2 healthiest food in the world? ›

2. Kale
  • Kale is especially high in vitamin C, vitamin A, vitamin K1. ...
  • Kale may be even healthier than spinach. ...
  • Kale and other greens are also high in various bioactive compounds, including isothiocyanates and indole-3-carbinol, which have been shown to fight cancer in test-tube and animal studies ( 11 , 12).

What fruit has the most sugar? ›

5 Highest-Sugar Fruits
  1. Pomegranate. Pomegranates are high on the sugar scale, with 1 cup of the juicy kernels serving up nearly 24 grams of sugar . ...
  2. Mango. One cup of mango can bring 23 grams of sugar to the table, but it also provides two-thirds of your daily needs for vitamin C. ...
  3. Cherries. ...
  4. Banana. ...
  5. Oranges.


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