Research consistently demonstrates that diets rich in fruits and vegetables are associated with a reduced risk of heart disease, certain cancers, and all-cause mortality.Fruit is naturally rich in vitamins, minerals, fiber, antioxidants, disease-fighting phytochemicals, and more. Eating a variety of fruits maximizes nutrition, providing different types of antioxidants and beneficial compounds.
The U.S. Department of Agriculture (USDA) MyPlate recommendations for fruit vary based on calorie needs. For example, for people who eat a 2,000-calorie-a-day diet, it is recommended to have about 2 cups of fruit per day.Other considerations include your health goals and nutrient requirements.
1. Apples
Apples come in thousands of varieties and are one of the most popular fruits worldwide. They contain ample amounts of nutrition and their crunchy, sweetness makes for a great sensory experience.
One medium apple with the skin on provides 4 grams of fiber (soluble and insoluble).Soluble and insoluble fiber is important for gut health, blood sugar regulation, cholesterol, and satiety.Apples also containpolyphenols(quercetin, catechin, chlorogenic acid, anthocyanin), which have antioxidant effects.
2. Grapefruit
Pink grapefruit containslycopene. This carotenoid is responsible for the pink color.Lycopene is an antioxidant associated with maintaining bone strength, reducing the risk of certain cancers (specifically prostate), and supporting heart and vascular health.
Grapefruit can interact with many types of medications.If you have a medical condition requiring you to take medication, reach out to your healthcare provider to ensure it’s safe to eat grapefruit.
3. Lemons
Lemonsare one of the lower-sugar fruits, with only 1.5 grams in one lemon. They are also rich in vitamin C, providing 33% to 40% of your daily needs in one serving.Pairing foods high in vitamin C with iron-rich foods can increase iron absorption.
Use lemon zest in salad dressing, marinades, pasta dishes, sauces, and more.
4. Limes
Limes are a refreshing and tasty addition to beverages like water, dips like guacamole, salad dressings, and marinades.
One whole lime contains 7 grams of carbohydrates, 2 grams of fiber, and only 1 gram of sugar.Limes are also rich in vitamin C.
5. Oranges
The different varieties of oranges—including blood oranges, navels, Valencias, and mandarins, among many others—have unique colors, shapes, and flavors and slightly different nutrient profiles. Not only areoranges considered delicious and hydrating, but they are also rich in vitamin C and fiber and containcalcium,potassium, folate, phosphorus, andbeta-carotene.
Oranges provide a dietary source of the flavanoneshesperidinand naringenin, which have been researched for their potential to reduce blood pressure and improve blood vessel health.
The juice of an orange in marinades and dressings can add flavor and nutrition while limiting fat and sodium.
6. Blackberries
With their deep purple-black color, blackberries are one of the most antioxidant-rich fruits. Their antioxidants includeanthocyanins(a phytonutrient that gives them their color) and polyphenols. Blackberries include compounds that are linked with improved brain health, enhanced memory, and reduced inflammation and oxidative stress.
They are also rich in fiber, vitamin K, vitamin C, manganese, and folate. One cup of blackberries has a whopping 8 grams of fiber or about 21% to 32% of your daily needs.
7. Blueberries
Commonly referred to as a superfood,blueberries are nutrient-dense. Blueberries are full of fiber and anthocyanins, and they contain vitamin C, vitamin K, magnesium, and manganese.
Observational studies suggest that eating even a small amount of blueberries daily (about one-third cup) is associated with reduced risk of certain chronic disease.Research on the health benefits of blueberries for cognitive, heart, and metabolic health is ongoing.
Astudy published in 2022suggests that adding wild blueberries to your eating plan may reduce age-related cognitive changes affecting how your brain processes information.People with cognitive decline who consumedblueberry powderdaily had improved processing speed compared to the placebo group (a control group in a study given a substance of no medicinal value).
Add blueberries to oats, low-fat yogurt, whole-grain pancakes, baked goods, grain dishes, salads, smoothies, fruit bowls, and more.
8. Kiwifruit
The entirekiwifruit(skin and all) can be consumed. It is packed with fiber, folate, potassium, and plant-based compounds.Eating the skincan double the fiber content.Fiber is important for gut health, bowel regularity, and satiety and supports healthy cholesterol and blood sugar.
Eatingtwo kiwifruit a daycan fill your daily vitamin C needs.One study suggeststhat for people deficient in vitamin C, eating two kiwifruit per day can improve feelings of vitality, including mood and energy.
9. Pomegranate
Theedible seeds of pomegranates, called arils, can be purchased in containers or removed from their whole fruit form.Pomegranatesare a good source of fiber, folic acid, and vitamins C and K.They contain polyphenols, which have anti-inflammatory and anticancer effects.
Pomegranate juice contains compounds associated with reduced low-density lipoprotein (LDL) cholesterol (“bad cholesterol”) and increased high-density lipoprotein (HDL) cholesterol (“good cholesterol”).
10. Strawberries
Strawberries are naturally delicious and nutritious. One cup contains 100% of your daily needs forvitamin C,a vitamin that supports your immune system, the formation of collagen (a protein important for skin health), and wound healing.
In addition,strawberriesare rich in fiber,manganese, and other antioxidants.You can snack on whole strawberries, mix them in yogurt or smoothies, or add them to salads.
11. Cherries
Cherriesare delicious fruits rich in vitamin C, fiber, and anthocyanins.
Tart cherries are a great source of melatonin, a hormone that assists in sleep.Tartcherry juicehas also been studied for its ability to enhance muscle recovery after exercise.
12. Peaches
A fan favorite in the summertime,peachesare aromatic, beautiful, delicious, and nutritious. Peaches contain a variety of nutrients, including vitamin A, vitamin C, potassium, niacin, magnesium, and phosphorous.
Peaches also contain antioxidants, such as beta-carotene, lutein, and zeaxanthin, which contribute to overall well-being and may help reduce the risk of chronic diseases. Lutein and zeaxanthin intake is associated with a decreased risk of progression ofage-related macular degeneration(a problem with the eye’s retina, affecting central vision)and cataracts (clouding of the lens of the eye).
Freeze peaches for a refreshing after-dinner snack, eat them whole or slice them into yogurt, oats, or salads.
13. Bananas
Bananasare convenient, portable, and economical and are available all year long. They are rich in carbohydrates (great for energy) and contain fiber, various B vitamins, magnesium, and potassium.
One medium banana provides about 9% of the recommended daily value (DV) for potassium, an essential nutrient that supports heart and bone health.Snack on a banana before a workout, add sliced bananas to your oats or blend it into a smoothie.
14. Dragon Fruit
Dragon fruit, also known as pitaya, pitahaya, or strawberry pear, is a hydrating tropical fruit that contains antioxidants, fiber, and vitamin A.The fruit has an oval shape and small, black edible seeds (similar to kiwi), and the pulp has a sweet and sour taste.
Dragon fruit varieties are most commonly found in specialty stores or Asian supermarkets. You can blend it into smoothies, eat cubes raw, add it to mocktails, or dice it and mix it with onions, tomatoes, and spices for a refreshing salsa.
15. Durian
Durian (Durio zibethinus) is known in some regions of the world as the “king of fruits.” It is nutrient-dense, high in vitamin C, fat, fiber, manganese, B9 (folate), B1, and a good source of potassium, B2, and B6.
Durian is a Southeast Asian tropical plant known for its spine-covered fruit and strong odor, which is often described as like sulfur or onions.
16. Guava
Guava is a tropical fruit rich in fiber, clocking in at 9 grams per serving in 1 cup. Guava also contains 419% of your daily vitamin C in 1 cup, along with nutrients such as magnesium, potassium, B vitamins including folate, vitamin E and vitamin A.Add guava to tropical fruit salads, smoothies, desserts, jams, marinades and more.
17. Lychee
Rich in vitamin C,lychee (Litchi chinensis)is also low in calories and contains polyphenols, which have anti-inflammatory and antioxidant properties.
Adults need about 75 to 90 milligrams of vitamin C daily.A 100 gram serving of lychee contains about 72 milligrams or 86% of vitamin C needs, while 1 cup of lychee provides 136 milligrams of vitamin C, more than a day’s worth of your needs.
You can eat lychees on their own or use in a sauce. They can also be sliced and added to oatmeal, whole-grain pancakes, nut butter toast, and smoothies.
18. Mango
Fresh or frozen,mangoesare a delicious addition to your eating plan. Rich in vitamins C and A, mangoes also contain fiber, folate, copper, vitamin E, vitamin B6, niacin, and potassium.
19 Pineapple
Pineappleis a versatile tropical fruit that can be eaten sliced, frozen, or used in sweet or savory dishes. Pineapple contains vitamin C (about 64% in 1 cup).Bromelain, an enzyme found in pineapple, has been studied for its benefits in digestion, vascular health, and reducing inflammation.
20. Watermelon
Watermelonis a hydrating fruit containing 92% water, perfect for hot summer days. The combination of carbohydrates (natural sugars), water, and electrolytes (charged minerals such as potassium) makes watermelon a great recovery food post-workout.
Watermelon also contains vitamins A and C, potassium,and lycopene.Lycopene is a type of carotenoid pigment found in red, pink, and orange fruits and vegetables, such as watermelon, tomatoes, apricots, melons, and papayas. Lycopene has been studied for its many potential health benefits.
Watermelon can be also classed as a a type of berry, and can be cultivated outside of the tropics.
21. Grapes
Grapesare convenient, portable, delicious, and nutritious. Rich in water, grapes are also packed with plant-based antioxidants, potassium, and vitamin K.Vitamin K is an important fat-soluble vitamin that contributes to bone health and blood-clotting.
Grapes contain phytonutrients, especially flavonoids such asresveratrol(found in the skins of red grapes)andquercetin, which may help protect cells from damage.
Grapes are convenient and versatile. You can freeze them, eat them whole, or slice them and add them to salads or side dishes.
22. Avocado
Avocadoshave a different flavor, texture, and nutrition than most other fruits. Rich, creamy, full of fiber, and monounsaturated fat,avocados are versatile and can be used in sweet and savory dishes.
Diets rich in monounsaturated fat can support healthy cholesterol, as it can help lower LDL cholesterol and raise HDL cholesterol.
Depending on when you will use them, you can purchase avocados at various stages of ripeness. Frozen avocados are a great addition to smoothies and baked goods.
23. Olives
Olives are a fruit rich in monounsaturated fat (mainly oleic acid) and plant-based polyphenolsassociated with heart health, including supporting healthy cholesterol.
What Is the Healthiest Fruit?
It’s nearly impossible to determine which is the healthiest fruit. Fruits contain different types of fiber, vitamins, minerals, and plant-based compounds.These work together to promote health and well-being.
Certain fruits contain higher amounts of specific vitamins, minerals, fat, and sugar, which have specific health benefits. Eat many different fruits to get multiple benefits,
If you havespecific dietary needs or goals,allergies, or issues withdigesting specific types of fiberor fructose,, you may have to avoid some fruits.
What Are the Best Low-Sugar Fruits?
Most fruits contain somefructose, a monosaccharide (single sugar molecule) considered a natural sugar. There are no added sugars in fruit unless they are dried and sweetened.
The amount of sugar in fruit will depend on the water and fiber content and the serving size. For example:
Berries, melons, and citrus fruits (lemons, limes, oranges) are among the lower-sugar fruits. Certain fruits also have alower glycemic index,a complex rating system that ranks carbohydrates on a scale of 1 to 100 based on how much they raise blood sugar.
This does not mean fruits that are higher in sugar per serving are unhealthy. There are times when a high-sugar fruit is welcomed, such as after a workout or when recovering from an illness.
Summary
Eating a variety of fruits is a great way to include water, fiber, vitamins, minerals, and antioxidants. Fruit adds color, texture and flavor to meals and snacks and can serve as a naturally sweet dessert. The best fruit to eat are the ones that are accessible, affordable, meet your nutrition and health goals, and the ones you enjoy eating.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Aune D, Giovannucci E, Boffetta P, et al.Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies.Int J Epidemiol.2017;46(3):1029-1056. doi:10.1093/ije/dyw319.USDA MyPlate.Your MyPlate plan, 2000 calories, age 14+ years.U.S. Department of Agriculture.Apples, raw with skin.Harvard T.H. Chan School of Public Health.Fiber.Koutsos A, Tuohy KM, Lovegrove JA.Apples and cardiovascular health–is the gut microbiota a core consideration?Nutrients.2015;7(6):3959-98. doi: 10.3390/nu7063959.U.S. Department of Agriculture.Grapefruit, raw, white, all areas.Story EN, Kopec RE, Schwartz SJ, Harris GK.An update on the health effects of tomato lycopene.Annu Rev Food Sci Technol.2010;1:189-210. doi: 10.1146/annurev.food.102308.124120.Khan UM, Sevindik M, Zarrabi A, et al.Lycopene: food sources, biological activities, and human health benefits.Oxid Med Cell Longev.2021;2021:2713511. doi:10.1155/2021/2713511Food and Drug Administration.Grapefruit juice and some drugs don’t mix.U.S. Department of Agriculture.Lemons, raw, without peel.Skolmowska D, Głąbska D.Effectiveness of dietary intervention with iron and vitamin C administered separately in improving iron status in young women.Int J Environ Res Public Health. 2022;19(19):11877. doi:10.3390/ijerph191911877U.S. Department of Agriculture.Limes, raw.U.S. Department of Agriculture.Oranges, raw, navels.Salehi B, Fokou PVT, Sharifi-Rad M, et al.The therapeutic potential of naringenin: A review of clinical trials.Pharmaceuticals (Basel). 2019;12(1):11. doi:10.3390/ph12010011Valls RM, Pedret A, Calderón-Pérez L, et al.Effects of hesperidin in orange juice on blood and pulse pressures in mildly hypertensive individuals: a randomized controlled trial (Citrus study).Eur J Nutr. 2021;60(3):1277-1288. doi:10.1007/s00394-020-02279-0Martins MS, Gonçalves AC, Alves G, Silva LR.Blackberries and mulberries: berries with significant health-promoting properties.Int J Mol Sci.2023;24(15):12024. doi: 10.3390/ijms241512024.U.S. Department of Agriculture.Blackberries, raw.U.S. Department of Agriculture.Blueberries, raw.Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R.Recent research on the health benefits of blueberries and their anthocyanins.Adv Nutr.2020;11(2):224-236. doi:10.1093/advances/nmz065Cheatham CL, Canipe LG, Millsap G.Six-month intervention with wild blueberries improved speed of processing in mild cognitive decline: A double-blind, placebo-controlled, randomized clinical trial.Nutritional Neuroscience. 2022:1-15. doi:10.1080/1028415x.2022.2117475U.S. Department of Agriculture.Kiwi fruit, raw.Dimidi E, Staudacher HM.Could a kiwifruit a day keep the doctor away?Lancet Gastroenterol Hepatol. 2020;5(7):648. doi:10.1016/S2468-1253(20)30163-1Conner T, Fletcher B, Pullar J, et al.KiwiC for vitality: results of a randomized placebo-controlled trial testing the effects of kiwifruit or vitamin C tablets on vitality in adults with low vitamin C levels.Nutrients. 2020;12(9):2898. doi:10.3390/nu12092898U.S. Department of Agriculture.Pomegranate, raw.UCLA Health.Health benefits of pomegranates extend throughout the body.Kojadinovic M, Glibetic M, Vucic V, et al.Short-term consumption of pomegranate juice alleviates some metabolic disturbances in overweight patients with dyslipidemia.J Med Food.2021;24(9):925-933. doi:10.1089/jmf.2020.0122.U.S. Department of Agriculture.Strawberries, raw.National Institutes of Health Office of Dietary Supplements.Vitamin C.Academy of Nutrition and Dietetics.A very berry summer.Kelley DS, Adkins Y, Laugero KD.A review of the health benefits of cherries.Nutrients. 2018;10(3):368. doi:10.3390/nu10030368Cheon J, Kim M.Comprehensive effects of various nutrients on sleep.Sleep Biol Rhythms. 2022;20(4):449-458. doi:10.1007/s41105-022-00408-2Vitale KC, Hueglin S, Broad E.Tart cherry juice in athletes: a literature review and commentary.Curr Sports Med Rep.2017;16(4):230-239. doi:10.1249/JSR.0000000000000385U.S. Department of Agriculture.Peaches.Zhao B, Sun M, Li J, et al.Carotenoid profiling of yellow-flesh peach fruit.Foods.2022;11(12):1669. doi:10.3390/foods11121669Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827U.S. Department of Agriculture.Banana, ripe and slightly ripe, raw.National Institute of Health. Office of Dietary Supplements.Potassium.U.S. Department of Agriculture.Dragon fruit.Nishikito DF, Borges ACA, Laurindo LF, et al.Anti-Inflammatory, antioxidant, and other health effects of dragon fruit and potential delivery systems for its bioactive compounds.Pharmaceutics.2023;15(1):159. doi: 10.3390/pharmaceutics15010159.U.S. Department of Agriculture.Durian, raw or frozen.Fruitsandveggies.org.Durian.Teh BT, Lim K, Yong CH, et al.The draft genome of tropical fruit durian (Durio zibethinus).Nat Genet. 2017;49(11):1633-1641. doi:10.1038/ng.3972U.S. Department of Agriculture.Guavas, common, raw.Kilari EK, Putta S.Biological and phytopharmacological descriptions of litchi chinensis.Pharmacogn Rev.2016;10(19):60-5. doi:10.4103/0973-7847.176548.U.S. Department of Agriculture.Litchis, raw.U.S. Department of Agriculture.Mangos, raw.U.S. Department of Agriculture.Pineapple, raw, all varieties.U.S. Department of Agriculture.Watermelon, raw.U.S. Department of Agriculture.Grapes, American type (slip skin), raw.National Institutes of Health Office of Dietary Supplements.Vitamin K: fact sheet for consumers.Oregon State University.Resveratrol.Anand David AV, Arulmoli R, Parasuraman S.Overviews of biological importance of quercetin: a bioactive flavonoid.Pharmacogn Rev. 2016;10(20):84-89. doi:10.4103/0973-7847.194044U.S. Department of Agriculture.Avocado, raw, all commercial varieties.American Heart Association.Monounsaturated fat.Rocha J, Borges N, Pinho O.Table olives and health: a review.J Nutr Sci. 2020;9:e57. doi:10.1017/jns.2020.50Foscolou A, Critselis E, Panagiotakos D.Olive oil consumption and human health: a narrative review.Maturitas. 2018;118:60-66. doi:10.1016/j.maturitas.2018.10.013Sadiq Z, Noeman A.Selection of edible oil for cooking.J Cardiovasc Dis. 2019;15(1):1 - 2).American Heart Association.How to eat more fruit and vegetables.U.S. Department of Agriculture.Bananas, raw.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Aune D, Giovannucci E, Boffetta P, et al.Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies.Int J Epidemiol.2017;46(3):1029-1056. doi:10.1093/ije/dyw319.USDA MyPlate.Your MyPlate plan, 2000 calories, age 14+ years.U.S. Department of Agriculture.Apples, raw with skin.Harvard T.H. Chan School of Public Health.Fiber.Koutsos A, Tuohy KM, Lovegrove JA.Apples and cardiovascular health–is the gut microbiota a core consideration?Nutrients.2015;7(6):3959-98. doi: 10.3390/nu7063959.U.S. Department of Agriculture.Grapefruit, raw, white, all areas.Story EN, Kopec RE, Schwartz SJ, Harris GK.An update on the health effects of tomato lycopene.Annu Rev Food Sci Technol.2010;1:189-210. doi: 10.1146/annurev.food.102308.124120.Khan UM, Sevindik M, Zarrabi A, et al.Lycopene: food sources, biological activities, and human health benefits.Oxid Med Cell Longev.2021;2021:2713511. doi:10.1155/2021/2713511Food and Drug Administration.Grapefruit juice and some drugs don’t mix.U.S. Department of Agriculture.Lemons, raw, without peel.Skolmowska D, Głąbska D.Effectiveness of dietary intervention with iron and vitamin C administered separately in improving iron status in young women.Int J Environ Res Public Health. 2022;19(19):11877. doi:10.3390/ijerph191911877U.S. Department of Agriculture.Limes, raw.U.S. Department of Agriculture.Oranges, raw, navels.Salehi B, Fokou PVT, Sharifi-Rad M, et al.The therapeutic potential of naringenin: A review of clinical trials.Pharmaceuticals (Basel). 2019;12(1):11. doi:10.3390/ph12010011Valls RM, Pedret A, Calderón-Pérez L, et al.Effects of hesperidin in orange juice on blood and pulse pressures in mildly hypertensive individuals: a randomized controlled trial (Citrus study).Eur J Nutr. 2021;60(3):1277-1288. doi:10.1007/s00394-020-02279-0Martins MS, Gonçalves AC, Alves G, Silva LR.Blackberries and mulberries: berries with significant health-promoting properties.Int J Mol Sci.2023;24(15):12024. doi: 10.3390/ijms241512024.U.S. Department of Agriculture.Blackberries, raw.U.S. Department of Agriculture.Blueberries, raw.Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R.Recent research on the health benefits of blueberries and their anthocyanins.Adv Nutr.2020;11(2):224-236. doi:10.1093/advances/nmz065Cheatham CL, Canipe LG, Millsap G.Six-month intervention with wild blueberries improved speed of processing in mild cognitive decline: A double-blind, placebo-controlled, randomized clinical trial.Nutritional Neuroscience. 2022:1-15. doi:10.1080/1028415x.2022.2117475U.S. Department of Agriculture.Kiwi fruit, raw.Dimidi E, Staudacher HM.Could a kiwifruit a day keep the doctor away?Lancet Gastroenterol Hepatol. 2020;5(7):648. doi:10.1016/S2468-1253(20)30163-1Conner T, Fletcher B, Pullar J, et al.KiwiC for vitality: results of a randomized placebo-controlled trial testing the effects of kiwifruit or vitamin C tablets on vitality in adults with low vitamin C levels.Nutrients. 2020;12(9):2898. doi:10.3390/nu12092898U.S. Department of Agriculture.Pomegranate, raw.UCLA Health.Health benefits of pomegranates extend throughout the body.Kojadinovic M, Glibetic M, Vucic V, et al.Short-term consumption of pomegranate juice alleviates some metabolic disturbances in overweight patients with dyslipidemia.J Med Food.2021;24(9):925-933. doi:10.1089/jmf.2020.0122.U.S. Department of Agriculture.Strawberries, raw.National Institutes of Health Office of Dietary Supplements.Vitamin C.Academy of Nutrition and Dietetics.A very berry summer.Kelley DS, Adkins Y, Laugero KD.A review of the health benefits of cherries.Nutrients. 2018;10(3):368. doi:10.3390/nu10030368Cheon J, Kim M.Comprehensive effects of various nutrients on sleep.Sleep Biol Rhythms. 2022;20(4):449-458. doi:10.1007/s41105-022-00408-2Vitale KC, Hueglin S, Broad E.Tart cherry juice in athletes: a literature review and commentary.Curr Sports Med Rep.2017;16(4):230-239. doi:10.1249/JSR.0000000000000385U.S. Department of Agriculture.Peaches.Zhao B, Sun M, Li J, et al.Carotenoid profiling of yellow-flesh peach fruit.Foods.2022;11(12):1669. doi:10.3390/foods11121669Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827U.S. Department of Agriculture.Banana, ripe and slightly ripe, raw.National Institute of Health. Office of Dietary Supplements.Potassium.U.S. Department of Agriculture.Dragon fruit.Nishikito DF, Borges ACA, Laurindo LF, et al.Anti-Inflammatory, antioxidant, and other health effects of dragon fruit and potential delivery systems for its bioactive compounds.Pharmaceutics.2023;15(1):159. doi: 10.3390/pharmaceutics15010159.U.S. Department of Agriculture.Durian, raw or frozen.Fruitsandveggies.org.Durian.Teh BT, Lim K, Yong CH, et al.The draft genome of tropical fruit durian (Durio zibethinus).Nat Genet. 2017;49(11):1633-1641. doi:10.1038/ng.3972U.S. Department of Agriculture.Guavas, common, raw.Kilari EK, Putta S.Biological and phytopharmacological descriptions of litchi chinensis.Pharmacogn Rev.2016;10(19):60-5. doi:10.4103/0973-7847.176548.U.S. Department of Agriculture.Litchis, raw.U.S. Department of Agriculture.Mangos, raw.U.S. Department of Agriculture.Pineapple, raw, all varieties.U.S. Department of Agriculture.Watermelon, raw.U.S. Department of Agriculture.Grapes, American type (slip skin), raw.National Institutes of Health Office of Dietary Supplements.Vitamin K: fact sheet for consumers.Oregon State University.Resveratrol.Anand David AV, Arulmoli R, Parasuraman S.Overviews of biological importance of quercetin: a bioactive flavonoid.Pharmacogn Rev. 2016;10(20):84-89. doi:10.4103/0973-7847.194044U.S. Department of Agriculture.Avocado, raw, all commercial varieties.American Heart Association.Monounsaturated fat.Rocha J, Borges N, Pinho O.Table olives and health: a review.J Nutr Sci. 2020;9:e57. doi:10.1017/jns.2020.50Foscolou A, Critselis E, Panagiotakos D.Olive oil consumption and human health: a narrative review.Maturitas. 2018;118:60-66. doi:10.1016/j.maturitas.2018.10.013Sadiq Z, Noeman A.Selection of edible oil for cooking.J Cardiovasc Dis. 2019;15(1):1 - 2).American Heart Association.How to eat more fruit and vegetables.U.S. Department of Agriculture.Bananas, raw.
Aune D, Giovannucci E, Boffetta P, et al.Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies.Int J Epidemiol.2017;46(3):1029-1056. doi:10.1093/ije/dyw319.
USDA MyPlate.Your MyPlate plan, 2000 calories, age 14+ years.
U.S. Department of Agriculture.Apples, raw with skin.
Harvard T.H. Chan School of Public Health.Fiber.
Koutsos A, Tuohy KM, Lovegrove JA.Apples and cardiovascular health–is the gut microbiota a core consideration?Nutrients.2015;7(6):3959-98. doi: 10.3390/nu7063959.
U.S. Department of Agriculture.Grapefruit, raw, white, all areas.
Story EN, Kopec RE, Schwartz SJ, Harris GK.An update on the health effects of tomato lycopene.Annu Rev Food Sci Technol.2010;1:189-210. doi: 10.1146/annurev.food.102308.124120.
Khan UM, Sevindik M, Zarrabi A, et al.Lycopene: food sources, biological activities, and human health benefits.Oxid Med Cell Longev.2021;2021:2713511. doi:10.1155/2021/2713511
Food and Drug Administration.Grapefruit juice and some drugs don’t mix.
U.S. Department of Agriculture.Lemons, raw, without peel.
Skolmowska D, Głąbska D.Effectiveness of dietary intervention with iron and vitamin C administered separately in improving iron status in young women.Int J Environ Res Public Health. 2022;19(19):11877. doi:10.3390/ijerph191911877
U.S. Department of Agriculture.Limes, raw.
U.S. Department of Agriculture.Oranges, raw, navels.
Salehi B, Fokou PVT, Sharifi-Rad M, et al.The therapeutic potential of naringenin: A review of clinical trials.Pharmaceuticals (Basel). 2019;12(1):11. doi:10.3390/ph12010011
Valls RM, Pedret A, Calderón-Pérez L, et al.Effects of hesperidin in orange juice on blood and pulse pressures in mildly hypertensive individuals: a randomized controlled trial (Citrus study).Eur J Nutr. 2021;60(3):1277-1288. doi:10.1007/s00394-020-02279-0
Martins MS, Gonçalves AC, Alves G, Silva LR.Blackberries and mulberries: berries with significant health-promoting properties.Int J Mol Sci.2023;24(15):12024. doi: 10.3390/ijms241512024.
U.S. Department of Agriculture.Blackberries, raw.
U.S. Department of Agriculture.Blueberries, raw.
Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R.Recent research on the health benefits of blueberries and their anthocyanins.Adv Nutr.2020;11(2):224-236. doi:10.1093/advances/nmz065
Cheatham CL, Canipe LG, Millsap G.Six-month intervention with wild blueberries improved speed of processing in mild cognitive decline: A double-blind, placebo-controlled, randomized clinical trial.Nutritional Neuroscience. 2022:1-15. doi:10.1080/1028415x.2022.2117475
U.S. Department of Agriculture.Kiwi fruit, raw.
Dimidi E, Staudacher HM.Could a kiwifruit a day keep the doctor away?Lancet Gastroenterol Hepatol. 2020;5(7):648. doi:10.1016/S2468-1253(20)30163-1
Conner T, Fletcher B, Pullar J, et al.KiwiC for vitality: results of a randomized placebo-controlled trial testing the effects of kiwifruit or vitamin C tablets on vitality in adults with low vitamin C levels.Nutrients. 2020;12(9):2898. doi:10.3390/nu12092898
U.S. Department of Agriculture.Pomegranate, raw.
UCLA Health.Health benefits of pomegranates extend throughout the body.
Kojadinovic M, Glibetic M, Vucic V, et al.Short-term consumption of pomegranate juice alleviates some metabolic disturbances in overweight patients with dyslipidemia.J Med Food.2021;24(9):925-933. doi:10.1089/jmf.2020.0122.
U.S. Department of Agriculture.Strawberries, raw.
National Institutes of Health Office of Dietary Supplements.Vitamin C.
Academy of Nutrition and Dietetics.A very berry summer.
Kelley DS, Adkins Y, Laugero KD.A review of the health benefits of cherries.Nutrients. 2018;10(3):368. doi:10.3390/nu10030368
Cheon J, Kim M.Comprehensive effects of various nutrients on sleep.Sleep Biol Rhythms. 2022;20(4):449-458. doi:10.1007/s41105-022-00408-2
Vitale KC, Hueglin S, Broad E.Tart cherry juice in athletes: a literature review and commentary.Curr Sports Med Rep.2017;16(4):230-239. doi:10.1249/JSR.0000000000000385
U.S. Department of Agriculture.Peaches.
Zhao B, Sun M, Li J, et al.Carotenoid profiling of yellow-flesh peach fruit.Foods.2022;11(12):1669. doi:10.3390/foods11121669
Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and zeaxanthin and their roles in age-related macular degeneration-neurodegenerative disease.Nutrients. 2022;14(4):827. doi:10.3390/nu14040827
U.S. Department of Agriculture.Banana, ripe and slightly ripe, raw.
National Institute of Health. Office of Dietary Supplements.Potassium.
U.S. Department of Agriculture.Dragon fruit.
Nishikito DF, Borges ACA, Laurindo LF, et al.Anti-Inflammatory, antioxidant, and other health effects of dragon fruit and potential delivery systems for its bioactive compounds.Pharmaceutics.2023;15(1):159. doi: 10.3390/pharmaceutics15010159.
U.S. Department of Agriculture.Durian, raw or frozen.
Fruitsandveggies.org.Durian.
Teh BT, Lim K, Yong CH, et al.The draft genome of tropical fruit durian (Durio zibethinus).Nat Genet. 2017;49(11):1633-1641. doi:10.1038/ng.3972
U.S. Department of Agriculture.Guavas, common, raw.
Kilari EK, Putta S.Biological and phytopharmacological descriptions of litchi chinensis.Pharmacogn Rev.2016;10(19):60-5. doi:10.4103/0973-7847.176548.
U.S. Department of Agriculture.Litchis, raw.
U.S. Department of Agriculture.Mangos, raw.
U.S. Department of Agriculture.Pineapple, raw, all varieties.
U.S. Department of Agriculture.Watermelon, raw.
U.S. Department of Agriculture.Grapes, American type (slip skin), raw.
National Institutes of Health Office of Dietary Supplements.Vitamin K: fact sheet for consumers.
Oregon State University.Resveratrol.
Anand David AV, Arulmoli R, Parasuraman S.Overviews of biological importance of quercetin: a bioactive flavonoid.Pharmacogn Rev. 2016;10(20):84-89. doi:10.4103/0973-7847.194044
U.S. Department of Agriculture.Avocado, raw, all commercial varieties.
American Heart Association.Monounsaturated fat.
Rocha J, Borges N, Pinho O.Table olives and health: a review.J Nutr Sci. 2020;9:e57. doi:10.1017/jns.2020.50
Foscolou A, Critselis E, Panagiotakos D.Olive oil consumption and human health: a narrative review.Maturitas. 2018;118:60-66. doi:10.1016/j.maturitas.2018.10.013
Sadiq Z, Noeman A.Selection of edible oil for cooking.J Cardiovasc Dis. 2019;15(1):1 - 2).
American Heart Association.How to eat more fruit and vegetables.
U.S. Department of Agriculture.Bananas, raw.
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