This Is the #1 Healthiest Fruit You Can Eat, According to Registered Dietitians
Healthy fruits
Anytime you reach for a piece of fruit instead of an ultra-processed sweet treat, it’s absolutely a health win. Fruit is nature’s candy and unlike the peanut butter cups and chocolate bars you’ll find lining check-out aisles, incorporating it into your diet regularly is scientifically proven to benefit health in many ways.
Unfortunately, most people in the U.S. don’t eat the recommended 1 to 2.5 cups of fruit a day. According to the Centers for Disease Control and Prevention, only one in 10 adults eats enough fruit or vegetables.
While incorporating any fruit into your diet is beneficial, there’s one fruit that registered dietitians say is the healthiest of all. If you’re not sure which fruit to prioritize, it’s a good one to go with.
Related: Meet the 25 Healthiest Fruits—From Berries to Bananas
What Is the Healthiest Fruit?
Registered dietitians Elysia Cartlidge, RDN and Kristi Ruth RDN, CNSC, LDN are both in agreement that while all fruits have nutritional benefits, the healthiest one is blueberries. “If their bold color doesn't say enough, blueberries rank high on the list of the healthiest fruits because they are packed with various nutrients—most notably anthocyanins and polyphenols which are potent phytochemicals,” Ruth says.
Cartlidge agrees, saying that the anthocyanins in blueberries have been shown to reduce inflammation in the brain as well as support memory, cognition and mood. This makes them an excellent food for brain health.
The antioxidants in blueberries are also good for cardiovascular health. Scientific research shows that regularly eating blueberries is linked to a reduced risk of heart disease as well as maintaining a healthy weight and reducing the risk of type 2 diabetes.
Related: These 15 Fruits Are Your Best Bet for a Sweet, Low-Carb Snack
Cartlidge says that blueberries are good for gut health too. “The phytochemicals found in blueberries also serve as nourishment for beneficial gut bacteria, while their fiber content further enhances their gut-friendly qualities,” she explains, adding that blueberries also contain vitamin C and manganese (both of which support immune health) and rank among the top sources of vitamin K (which supports bone health).
With all these benefits, it’s easy to see why this small and mighty fruit comes out on top. But other fruits are jam-packed with nutritional benefits too.
Other Healthy Fruits To Incorporate Into Your Diet
Registered dietitian and Rooted Wellness founder Sarah Rueven, MS, RDN, CDN, says that apples are among the healthiest fruits because, similar to blueberries, they’re full of fiber, vitamin C and polyphenols, a type of antioxidants. Rueven points to scientific research showing that regularly eating two apples a day can help lower LDL cholesterol (that’s the “bad” kind), making it a heart-healthy food.
“The fiber in apples can also slow gastric emptying, proving beneficial for weight loss and anti-obesity effects,” Rueven says, adding that another benefit of apples is that they’re portable and easy to eat on the go.
Cartlidge and Ruth both agree that apples are among the healthiest fruits. “Research reveals that individuals who consume an apple on a daily basis require fewer prescription medications,” Cartlidge says. So an apple a day really can keep the doctor away!
Strawberries are another food that tops Ruth’s healthiest fruits list. “These pretty heart-shaped berries are an excellent source of fiber and various vitamins and minerals, including vitamin C, along with various bioactive compounds that have been shown to play a role in human health promotion and disease prevention,” she explains.
If you’re a watermelon lover, you’re in luck. Cartlidge says this is another one of the healthiest fruits you can eat. Since it’s made primarily of water (hence its name), she points out that eating watermelon is a great way to stay hydrated. “Packed with lycopene, a natural antioxidant, as well as vitamin A, vitamin C and various antioxidants, watermelon plays a large role in promoting skin health,” Cartlidge explains, adding that scientific research shows that regularly eating watermelon is linked to lowering the risk of heart-related diseases and diabetes too.
It bears repeating that all fruit has nutrient value. So if you want to incorporate more fruit into your diet, it can help by simply going for the fruit you like the taste of the most, whether that’s bananas, kiwis, blackberries or another fruit. But if you want to go for the healthiest fruit possible, reach for a handful of blueberries. They may be small, but they sure are powerful!
Next up, you know what the healthiest fruit is, but can you guess what the healthiest vegetables are?
Sources
Elysia Cartlidge, RDN, registered dietitian and founder of Haute & Healthy Living and Healthy Kids Recipes
Kristi Ruth RDN, CNSC, LDN, registered dietitian and creator of Carrots and Cookies
Sarah Rueven, MS, RDN, CDN, registered dietitian and Rooted Wellness founder
