Almost all fruits and berries are healthy and nutritious, but some of them stand out for their high content of vitamins, minerals, dietary fiber and antioxidants.
Eating fruits and berries as part of a balanced diet helps control weight and may reduce the risk of developing chronic diseases, including cardiovascular disease, type 2 diabetes and some types of cancer.
Here are 10 types of fruits and berries that doctors and scientists consider especially beneficial for health:
Many studies confirm that blueberries help improve health and protect our bodies from chronic diseases, including cardiovascular problems and type 2 diabetes [1].
Blueberries are extremely rich in flavonoids and anthocyanins, which have anti-inflammatory and antioxidant properties. They are also high in fiber, vitamins C and K, and manganese.
2. Cherry
Cherries of all varieties (both sweet and sour) contain polyphenols – including anthocyanins, catechin, epicatechin and hydroxycinnamates. All these substances have antioxidant and anti-inflammatory properties.
Eating cherries may help reduce the risk of developing inflammatory diseases (such as arthritis), cardiovascular disorders, and some types of cancer [2]. Berries also contain healthy fiber and a variety of vitamins and minerals, including vitamin C and potassium.
3. Raspberry
Raspberries are particularly high in fiber (about 6.5 grams per 100 grams of berries; it is recommended to consume about 25 grams of fiber per day). Fiber (insoluble dietary fiber) promotes normal digestion, prevents constipation and stimulates the growth of beneficial bacteria in the microflora of the stomach and intestines.
Fiber also helps us feel full faster and stay fuller longer, thereby avoiding overeating.
In addition to dietary fiber, raspberries contain vitamin C (and other vitamins, but in small quantities), manganese and various flavonoids with antioxidant and anti-inflammatory effects [3].
4. Grenades
Edible pomegranate seeds, sweet and crunchy, are extremely rich in beneficial substances – including vitamin C (which has powerful antioxidant properties and improves the functioning of the immune system) and folic acid, important for blood formation processes and especially necessary for pregnant women.
Research shows that consuming pomegranate seeds and pomegranate juice helps improve athletic performance, strengthens the health of the cardiovascular system, improves brain function, increases the level of “good” cholesterol in the blood, and improves the composition of intestinal microflora [4].
5. Avocado
This unsweetened fruit tastes more like a vegetable. However, avocado is precisely a fruit, and one of the healthiest. Its composition is also unusual for a fruit, because avocado contains a large amount of fat, presented in the form of healthy unsaturated fatty acids, which help maintain optimal cholesterol levels in the blood.
Avocados are high in fiber and relatively low in carbohydrates, so they are often included in low-carb diets.
They are also high in vitamins C and E, magnesium and folic acid.
According to research, eating avocado helps normalize blood sugar levels, helps control weight and improves cardiovascular health [5].
6. Oranges
Like other citrus fruits, oranges are especially rich in vitamin C; one fruit can contain up to 80–90% of the recommended daily value of this vitamin.
Vitamin C is important for optimal functioning of the immune system, collagen synthesis (health of the skin, cartilage, and joints depends on it), and proper absorption of iron in the body. It also has powerful antioxidant properties, protecting our cells from damage.
Regular consumption of citrus fruits helps reduce the risk of developing type 2 diabetes and certain types of cancer (including colorectal cancer) [6].
7. Apples
Apples are especially beneficial for cardiovascular health. They are rich in antioxidant polyphenols and soluble dietary fiber, which help normalize weight, digestive processes and blood cholesterol levels.
Large-scale studies have confirmed that eating apples helps reduce levels of “bad” cholesterol, lower blood pressure and reduce signs of inflammatory processes in the body. All these factors together reduce the risk of developing cardiovascular diseases. Scientists say that for this it is enough to eat just one small apple (about 100–150 grams) every day [7].
8. Peaches
Fresh peaches are rich in antioxidants and substances with anti-inflammatory properties (many of these are lost when the fruit is processed, which is why peach jam, for example, is not as beneficial). Peaches are best eaten with the peel – it contains much more antioxidant polyphenols than the pulp of the fruit. The fruits are also rich in vitamins A and C, potassium and dietary fiber. [8].
9. Blackberry
Juicy and sweet blackberries are especially rich in antioxidants: anthocyanins, flavonols, ellagitannins. These substances reduce inflammatory activity in the body and protect cells from damage. They (especially anthocyanins) also help lower blood pressure and normalize cholesterol levels, thereby reducing the risk of cardiovascular disease [9].
10. Strawberry
Strawberries are not only tasty, but also very healthy. Its berries are very rich in vitamin C (150 grams is enough to meet our daily requirement for this vitamin). It also contains manganese and folic acid in moderate quantities.
The antioxidant flavonoids contained in strawberries (anthocyanins, ellagitannins, phenolic acids, etc.) help reduce the risk of developing type 2 diabetes and cardiovascular diseases (including by reducing the level of “bad” cholesterol) [10].
How many fruits and berries should you include in your diet?
The World Health Organization recommends consuming a total of at least 400g of fruits and vegetables per day (excluding potatoes and other starchy foods).
A diet rich in fruits and vegetables can help reduce your risk of developing chronic diseases and improve your overall health.
Fresh fruits, despite their sweet taste, are also beneficial for patients with type 2 diabetes. Eating fruits and berries as part of a therapeutic diet helps diabetics. monitor fasting glucose levels [11].
However, you should not consume fruits and berries in excess either. Nutritionists emphasize that a healthy diet should be varied; in addition to fruits, your diet should include, for example, nuts, legumes, whole grains, and fatty fish.
How to eat fruits and berries correctly
To get maximum benefits for the body, it is better to eat fruits and berries fresh or thawed (after freezing they retain most of their properties). Fruit juices are not nearly as healthy as fresh fruit and may even be harmful (especially if they have added sugar).
Dried fruits and canned fruits also often contain added sugar, which increases the risk of obesity, type 2 diabetes and cardiovascular disease.
Unlike added sugar, the natural sugar found in fruits and berries is absorbed much more slowly and does not cause sudden spikes in blood sugar levels (since the fiber contained in fruits significantly slows down the absorption of sugar).