Eating a lot of fruits and vegetables is strongly associated with a lower risk of premature deaths and non-communicable diseases ; particularly, cardiovascular diseases, such as coronary heart disease and stroke, and certain cancers i.

Eating fruits and vegetables is also linked to a lower risk of other diseases, including dementia, certain eye diseases, rheumatoid arthritis, osteoporosis, asthma, chronic obstructive pulmonary disease, depression, pancreatic diseases and hip fractures, although with a lower strength of evidence.

The World Health Organisation WHO recommends eating at least g of fruits and vegetables per day. Anti-nutrients are chemicals that are found in plant-based foods that can interfere with how your body absorbs nutrients.

Some studies have shown that anti-nutrients may cause negative health effects when eaten in very high amounts, without any form of food processing, or in isolated form e. not as part of a food.

However, often the health effects seen in these studies are not easily comparable to potential effects of eating them as part of our every diet. For example, much of the research on anti-nutrients linking them to negative health outcomes is performed in animals, which cannot tell us what happens in humans.

This is because the diverse and complex interactions of all the chemicals in our foods and food combinations affect how our body digests and absorbs nutrients, and any resulting health effects. There is however consistent evidence showing that a eating a lot of fruits and vegetables is linked to a reduced risk of various diseases.

So, although fruits and vegetables contain anti-nutrients, the health benefits of eating them outweighs any potential negative nutritional effects. Food processing techniques such as boiling, steaming or peeling the skins specifically for fruits high in tannins can also reduce the amount of anti-nutrients present in fruits and vegetables.

In a small number of people who have or are at high risk for certain illnesses, anti-nutrients might cause problems e. No single fruit or vegetable is best for health. All fruits and vegetables are good for health and provide different nutrients. Eating a variety of types and colours provides us with a range of different nutrients the body needs.

Some studies have found that specific fruits and vegetables may be more strongly related to reducing our disease risk. Both fresh and frozen fruits and vegetables are nutritious choices and count towards the recommended daily intake.

Generally, produce picked at peak ripeness offers the highest amount of vitamins and minerals. During sorting, transporting and distribution, fruits and vegetables lose some of their vitamins and minerals.

Frozen fruits and vegetables are often frozen within a few hours of harvesting at peak ripeness, and so they retain the most nutrients. However, some vegetables are blanched before freezing, which reduces the levels of less stable water-soluble vitamins, such as vitamins B1 and C, as well as antioxidants.

Frozen fruits and vegetables are convenient, often cheaper than fresh and allow us greater variety year-round. They can help to reduce food waste. Fruits are a healthy choice at any time of the day.

The myth that eating fruits at night is bad for you stems from the idea that eating fruit will raise your blood glucose levels and that if your body does not have time to stabilise those levels before bed, it may lead to weight gain. However, there is no evidence to suggest that eating fruit at night is harmful or leads to weight gain.

Any carbohydrate-containing food, including fruits but also vegetables, bread, pasta and pulses, will temporarily increase your blood sugar while glucose is being absorbed by the body, regardless of the time of day.

Numerous studies have pointed to the health benefits of a diet high in anthocyanins, such as a lower risk of type 2 diabetes, heart disease, overweight, obesity, high blood pressure, certain types of cancer, and cognitive decline 8 , 9 , 10 , 11 , 12 , Other berries high in anthocyanins include blackberries, bilberry, elderberry, cherries, and chokeberries 8.

The benefits of bananas go beyond their potassium content. In addition, they offer a wide variety of plant compounds called polyphenols and phytosterols, both of which support your overall health.

Both of these have been linked to a number of health benefits, including improved blood sugar control and better digestive health 20 , Meanwhile, ripe bananas are an excellent source of easily digested carbs, making them great to fuel up on before a workout 22 , Studies have found that consuming whole oranges may lower levels of inflammation, blood pressure, cholesterol, and post-meal blood sugar 24 , Varieties that include the pulp do include some fiber, so opt for these over juices without pulp.

That said, try to eat whole oranges more often, and keep juice portions to 1 cup mL or less per serving. Also known as pitaya or pitahaya, dragon fruit is rich in many nutrients, including fiber, iron, magnesium, and vitamins C and E.

People in Southeast Asian cultures have regarded dragon fruit highly for hundreds of years as a health-promoting fruit. Over recent decades, it has gained popularity in Western countries In particular, mangoes are high in mangiferin, a potent antioxidant.

Unlike most other fruits, avocados are high in healthy fats and low in natural sugars. They also contain high amounts of potassium, fiber, vitamin B6, folate, vitamins E and K, and two carotenoids known as lutein and zeaxanthin, which support eye health 32 , 33 , In fact, a high quality study found a significant decrease in cholesterol levels and an increase in blood lutein levels among participants who consumed an avocado per day for 5 weeks When compared by weight, avocados are higher in calories than most other fruits.

However, studies have linked them to better weight management. Researchers have proposed that this is because their high fat and fiber contents promote fullness 33 , 36 , Lychee , which is also known as litchi and Chinese cherry, is packed with nutrition.

These include 38 , 39 :. Pineapple is one of the most popular tropical fruits. Manganese supports metabolism and blood sugar regulation and acts as an antioxidant 41 , Pineapple also contains a number of polyphenolic compounds that have antioxidant and anti-inflammatory properties 41 , Additionally, pineapple contains an enzyme known as bromelain, which people commonly use to tenderize meats.

Strawberries are a favorite fruit for many. In particular, strawberries are a good source of vitamin C, folate, and manganese Though known for its pungent smell, durian is incredibly nutritious.

It also contains plenty of other B vitamins, copper, folate, and magnesium Finally, durian pulp has probiotic effects, which may support healthy gut diversity 49 , Cherries are a great source of fiber and potassium, both of which are important for heart and gut health 51 , 52 , Though they may not readily come to mind when you think of fruit, olives are a great addition to your diet.

In fact, whole olives and olive oil make up a large component of the Mediterranean diet , which studies have shown may lower the risk of heart disease, type 2 diabetes, cognitive decline, overweight, and obesity 55 , 56 , 57 , Watermelon is a highly nutritious summer favorite.

In particular, watermelon is one of the top sources of lycopene , a carotenoid that gives watermelon its pink-red color. A diet high in lycopene is linked to lower levels of oxidative stress and inflammation. The nutrient may also decrease the risk of heart disease, cancer, and type 2 diabetes 60 , 61 , Interestingly, lycopene and beta carotene may also provide minor skin protection from ultraviolet UV rays, reduce the risk of sunburns, and help your skin heal faster 63 , 64 , Finally, watermelon has a uniquely high water content.

A single wedge grams provides Also known as the Chinese gooseberry, kiwi is great for your health. Furthermore, people have used it in traditional Chinese medicine for hundreds of years to support gut health and digestion.

These benefits are due to its soluble and insoluble fiber, polyphenols, and digestive enzymes such as actinidin 66 , One small study showed that consuming 2 kiwis daily for 3 days increased stool frequency and softened stool, suggesting it may help treat mild constipation Peaches are another summer favorite.

They also contain the carotenoids lutein, zeaxanthin, and beta carotene While the flesh and skin are both nutritious, the skin contains higher amounts of antioxidants, which can help fight free radicals in your body.

Therefore, make sure you eat the peach skin to reap the greatest health benefits 70 , Fortunately, the nutrient content of peaches appears to be similar whether you consume them fresh or canned. Guava is a fantastic source of vitamin C. Along with this, guava contains some of the highest amounts of lycopene compared with other lycopene-rich foods like tomatoes, watermelon, and grapefruit 73 , Because guava is so high in nutrients and antioxidants, consuming it regularly may support the health of your eyes, heart, kidneys, and skin It may likewise protect against chronic diseases and support a healthy immune system Grapes are convenient, healthy, and particularly high in potassium and vitamin K, which both support heart health.

These compounds include 75 , 76 :. While all varieties of grapes provide benefits, red and purple grapes have the highest antioxidant content. In particular, they produce purple-red pigments called anthocyanins, which have been linked to better heart and brain health 8 , Pomegranates are known for their high antioxidant content.

They contain a lengthy list of beneficial plant compounds, such as flavonoids, tannins, and lignans. These have strong antioxidant and anti-inflammatory properties that help fight free radicals and reduce your risk of chronic disease 77 , 78 , 78 , One high quality study found that people experienced significantly lower levels of inflammation after drinking 8.

Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press.

Fruit is often considered a healthy snack. And for good reason. Overachievers may be wondering, of all the fruits, which are the healthiest to eat? We had doctors, nutritionists, and health experts weigh in to help you pick the healthiest fruits to eat, in all colors of the rainbow.

In fact, Americans have now upped our avocado consumption to nearly 8 and a half pounds per person, per year! Blueberries are easy to snack on, and so healthy to eat. This helps keep our blood vessels running smoothly, and therefore is important for overall heart health.

Breanna Guan , a neuropathic practitioner, dubs raspberries the best fruit for skin and hormone health. Their naturally perfect packaging makes them easy to eat on-the-go, for both children and athletes. They are also rich in potassium, for heart health and alkalinity.

Pucker up, lemons are your new healthy fruit friend. Known as a cleansing fruit, lemon reduces inflammation and supplies many benefits, including to stimulate digestion. Mix [lemon juice] with warm water and ginger to help ward off seasonal illness.

Use their zest and their juice for the most out of every lemon. And there are so many ways to enjoy the fruit. Everyone enjoys a nice slice of watermelon. The vitamin lineup is impressive for watermelon, with carotenoids and lycopene, excellent for ocular, heart, and men's health, and cancer prevention.

Grown on date palm trees, dates are a fruit indigenous to the Middle East, but are now more common across North and Central America. High in fiber, just a few dates, typically served dried, can help you feel fuller longer, making them a great snack that also packs in potassium, calcium , magnesium , selenium, and more minerals.

They provide such a big nutrition boost for very little calories. or even pureed for babies. Strawberries also freeze nicely , so you can enjoy them all year round.

They are a good source of fiber, potassium, and vitamin C, and contain other vitamins and minerals, too! High in vitamin C and manganese, pineapples also pack in vitamin B6 , copper, thiamin, folate , and potassium, and are low in fat.

Though they do pack in natural sugars, pineapple slices are a great option for sweet tooths instead of or in addition to , more processed desserts. Like their blue and red counterparts, blackberries are yet another super healthy berry you should eat regularly.

They boast high levels of anthocyanins, an antioxidant, plus tons of vitamin C, vitamin K, manganese, and fiber. Blackberry and steak salad can be a quick weeknight staple, and add some fun color into your dinner routine.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. This relative of the furry-fleshed kiwi is much smaller but just as nutritious.

Smooth-skinned with the same sweet tartness as larger kiwis, the kiwiberry is a robust source of vitamin C and also contains lutein a player in eye health , as well as other essential nutrients such as potassium, calcium and zinc. This is what your cold-busting elderberry syrup is made from, and the fruit itself has a sweet and tart flavor that's great on its own or as a compote or jam.

This tropical fruit boasts an impressive list of nutrients. Papaya is a good source of vitamins A, C and E, which play a role in immunity, skin health and heart health, as well as fiber especially if you eat the seeds, which some people may find a bit bitter, but they're totally edible. You may be more familiar with the dried version of this tangy stone fruit, but if you see the fresh kind at your supermarket or farmers market, grab some!

Apricots are a good source of several nutrients involved in vision health , such as lutein, vitamin E and beta-carotene, a plant compound that our body converts to vitamin A. What makes watermelon an extra great hydration helper is that it's also a source of potassium and magnesium, two minerals that function as electrolytes to help balance fluid levels and offset excess sodium in your diet.

Try it in a salad with feta and mint — or grill it for a summery dessert! An apple a day may in fact keep your cardiologist away. Evidence has shown that frequent apple consumption may reduce total cholesterol , which can help reduce your risk of heart disease.

And there are so many ways to eat them, from simple slices dipped in nut butter or yogurt, to stuffed with nuts and raisins and baked, or even as part of a salad or sandwich. Munch on mango for a summery, delicious tropical treat filled with vitamin C , potassium- and beta-carotene.

Plus, the prep gets your little ones involved in the kitchen, and that kabob adds an extra layer of fun! Diced mango is wonderful in salsa, a salad, or freeze chunks to throw into smoothies. And some research suggests eating kiwi as a pre-bedtime snack may lead to better sleep!

Mix some into a slaw, or slice some for a cooling side dish. RELATED: The Sneaky Foods That Make You Sleepy. Bananas are an easy grab-and-go snack that are a source of prebiotic fiber, which is necessary for good gut health.

They also contain potassium, which supports heart health. For an extra heart-healthy boost, slice bananas on top of morning oats with a tablespoon of chia seeds and walnuts—it's a hearty, energy-packed breakfast loaded with fiber, vitamin B6, potassium, magnesium, vitamin C and manganese.

RELATED: 25 Cheap Healthy Foods You Can Buy at the Grocery Store. You already knew that oranges came packed with vitamin C, but get this: Citrus fruits have been shown to have anti-inflammatory , antioxidant and anti-cancer properties. Oranges are wonderful on their own, sliced into a salad, or used in cooking or baking.

Feeling stressed? Grab a handful of cherries. In addition to their multitude of antioxidant benefits, these little stone fruits contain quercetin, a type of antioxidant linked to promoting feelings of calmness, London says.

Grapes contain compounds with antioxidant properties, which may help reduce cellular damage, says London. Frozen grapes are a wonderful, hydrating summer treat, but also consider roasting grapes along with veggies on a sheet pan!

Give your immune system a boost with guava. They're rich in vitamin C, potassium and fiber, and have a fair amount of folate.

With a tropical tang, guavas can be used to make a tasty jam, or turned into a syrup or glaze to use in a host of recipes.

Cantaloupe is high in potassium, vitamin C and folate. The flavonoids found in melon have anti-inflammatory, blood sugar-stabilizing, and immune-boosting properties. Plus, water-filled cantaloupe offers a hydration boost.

You can make a cool salad with cantaloupe and cucumber, with granola sprinkled on top for a bit of crunch! Strawberries are a great source of antioxidants — especially vitamin C. The same serving also contains about 80 calories and up to 9 grams of fiber, a combo that helps you enjoy maximum flavor and fullness for a minimal number of calories.

Use their sweetness to create wonderful desserts! Like other citrus, grapefruit packs tons of vitamin C. Make it easy to get those citrusy sections with a grapefruit knife and add them to salad, yogurt, granola or oatmeal.

RELATED: 35 Foods That Can Help Lower Your Cholesterol. One cup can provide about half of the vitamin C you need each day. Plus, they're a good source of both vitamin K and manganese.

However, often the health effects seen in these studies are not easily comparable to potential effects of eating them as part of our every diet. For example, much of the research on anti-nutrients linking them to negative health outcomes is performed in animals, which cannot tell us what happens in humans.

This is because the diverse and complex interactions of all the chemicals in our foods and food combinations affect how our body digests and absorbs nutrients, and any resulting health effects.

There is however consistent evidence showing that a eating a lot of fruits and vegetables is linked to a reduced risk of various diseases. So, although fruits and vegetables contain anti-nutrients, the health benefits of eating them outweighs any potential negative nutritional effects.

Food processing techniques such as boiling, steaming or peeling the skins specifically for fruits high in tannins can also reduce the amount of anti-nutrients present in fruits and vegetables.

In a small number of people who have or are at high risk for certain illnesses, anti-nutrients might cause problems e. No single fruit or vegetable is best for health. All fruits and vegetables are good for health and provide different nutrients. Eating a variety of types and colours provides us with a range of different nutrients the body needs.

Some studies have found that specific fruits and vegetables may be more strongly related to reducing our disease risk. Both fresh and frozen fruits and vegetables are nutritious choices and count towards the recommended daily intake. Generally, produce picked at peak ripeness offers the highest amount of vitamins and minerals.

During sorting, transporting and distribution, fruits and vegetables lose some of their vitamins and minerals. Frozen fruits and vegetables are often frozen within a few hours of harvesting at peak ripeness, and so they retain the most nutrients.

However, some vegetables are blanched before freezing, which reduces the levels of less stable water-soluble vitamins, such as vitamins B1 and C, as well as antioxidants. Frozen fruits and vegetables are convenient, often cheaper than fresh and allow us greater variety year-round.

They can help to reduce food waste. Fruits are a healthy choice at any time of the day. The myth that eating fruits at night is bad for you stems from the idea that eating fruit will raise your blood glucose levels and that if your body does not have time to stabilise those levels before bed, it may lead to weight gain.

However, there is no evidence to suggest that eating fruit at night is harmful or leads to weight gain. Any carbohydrate-containing food, including fruits but also vegetables, bread, pasta and pulses, will temporarily increase your blood sugar while glucose is being absorbed by the body, regardless of the time of day.

For example, pairing fruit with a source of protein or fat can help slow down the absorption of sugar and mitigate any potential spikes in blood sugar levels. No, sugar in fruit is not bad for you. Foods in which sugars naturally occur, such as fruit, vegetables, grains or pulses, usually also contain fibre and other health-promoting nutrients, such as vitamins and minerals.

As such they are better for our health than foods containing predominantly free or added sugars and few other nutrients.

Indeed, high intake of free and added sugars is a risk factor for many preventable diseases, 16 , 17 whereas overall, high fruit and vegetable intake is associated with a lower risk of cardiovascular diseases, cancers and premature death.

Since they are often eaten raw, fresh fruit and vegetables can sometimes be a source of foodborne illness. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor.

Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications.

Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press. Fruit is often considered a healthy snack. And for good reason. Overachievers may be wondering, of all the fruits, which are the healthiest to eat?

We had doctors, nutritionists, and health experts weigh in to help you pick the healthiest fruits to eat, in all colors of the rainbow.

In fact, Americans have now upped our avocado consumption to nearly 8 and a half pounds per person, per year! Blueberries are easy to snack on, and so healthy to eat.

This helps keep our blood vessels running smoothly, and therefore is important for overall heart health. Breanna Guan , a neuropathic practitioner, dubs raspberries the best fruit for skin and hormone health. Their naturally perfect packaging makes them easy to eat on-the-go, for both children and athletes.

They are also rich in potassium, for heart health and alkalinity. Pucker up, lemons are your new healthy fruit friend.

Known as a cleansing fruit, lemon reduces inflammation and supplies many benefits, including to stimulate digestion. Mix [lemon juice] with warm water and ginger to help ward off seasonal illness.

Use their zest and their juice for the most out of every lemon. And there are so many ways to enjoy the fruit. Everyone enjoys a nice slice of watermelon. The vitamin lineup is impressive for watermelon, with carotenoids and lycopene, excellent for ocular, heart, and men's health, and cancer prevention.

Grown on date palm trees, dates are a fruit indigenous to the Middle East, but are now more common across North and Central America. High in fiber, just a few dates, typically served dried, can help you feel fuller longer, making them a great snack that also packs in potassium, calcium , magnesium , selenium, and more minerals.

They provide such a big nutrition boost for very little calories. or even pureed for babies. Strawberries also freeze nicely , so you can enjoy them all year round. They are a good source of fiber, potassium, and vitamin C, and contain other vitamins and minerals, too!

High in vitamin C and manganese, pineapples also pack in vitamin B6 , copper, thiamin, folate , and potassium, and are low in fat.

Though they do pack in natural sugars, pineapple slices are a great option for sweet tooths instead of or in addition to , more processed desserts. Like their blue and red counterparts, blackberries are yet another super healthy berry you should eat regularly.

They boast high levels of anthocyanins, an antioxidant, plus tons of vitamin C, vitamin K, manganese, and fiber. Blackberry and steak salad can be a quick weeknight staple, and add some fun color into your dinner routine.

Use limited data to select advertising. Create profiles for personalised advertising.