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<\/figure>\n\n\n\nGrapefruit is one of the healthiest citrus fruits.<\/p>\n\n\n\n
Besides being a good source of vitamins and minerals, it is known for its ability to aid weight loss and reduce insulin resistance.<\/p>\n\n\n\n
For example, in a study in 91 people, those who ate half a fresh grapefruit before meals lost 2.9 pounds (1.3 kg) more weight than those who didn\u2019t<\/p>\n\n\n\n
In the same study, the grapefruit group had a significant reduction in insulin levels and reduced insulin resistance.<\/p>\n\n\n\n
Also, eating grapefruit has been shown to reduce cholesterol levels and help prevent kidney stones.<\/p>\n\n\n\n
BOTTOM LINE:<\/strong>Grapefruit is highly nutritious. Eating it may reduce insulin resistance, cholesterol and help prevent kidney stones. Grapefruit may also be useful for weight loss.<\/p><\/blockquote>\n\n\n\n
2. Pineapple<\/a><\/h2>\n\n\n\n
Among the tropical fruits, pineapple is a nutrition superstar. One cup (237 ml) of pineapple provides 131% of the Reference Daily Intake (RDI) for vitamin C and 76% of the RDI for manganese .<\/p>\n\n\n\n
Pineapple also contains bromelain, a mixture of enzymes known for its anti-inflammatory properties and ability to digest protei<\/p>\n\n\n\n
Test-tube and animal studies suggest that bromelain may help protect against cancer and tumor growth<\/p>\n\n\n\n
BOTTOM LINE:<\/strong>Pineapple is rich in vitamin C and manganese. Its bromelain content may fight inflammation and reduce the risk of cancer.<\/p><\/blockquote>\n\n\n\n
3. Avocado<\/a><\/h2>\n\n\n\n
Avocado is different from most other fruits.<\/p>\n\n\n\n
Most fruits are high in carbs, while avocado is low in carbs and comprised mainly of healthy fats.<\/p>\n\n\n\n
The majority of the fat in avocado is oleic acid, a monounsaturated fat linked to reduced inflammation and better heart health <\/p>\n\n\n\n
In addition to healthy fats, avocados are loaded with potassium, fiber and magnesium.<\/a><\/p>\n\n\n\n
BOTTOM LINE:<\/strong> Avocados are rich in healthy fats and potassium, both of which are well known for their role in promoting heart health.<\/p><\/blockquote>\n\n\n\n
4. Blueberries<\/a><\/h2>\n\n\n\n
Blueberries have powerful health benefits.<\/p>\n\n\n\n
They have an impressive nutrition profile, being particularly high in fiber, vitamin C, vitamin K and manganese.<\/p>\n\n\n\n
Blueberries are also exceptionally high in antioxidants.<\/p>\n\n\n\n
In fact, they are believed to contain the highest antioxidant content of the most commonly consumed fruits .<\/a><\/p>\n\n\n\n
The antioxidants in blueberries may reduce the risk of chronic conditions, such as heart disease, diabetes and Alzheimer\u2019s .<\/p>\n\n\n\n
Blueberries are also known for their powerful effects on the immune system.<\/p>\n\n\n\n
One study found that eating blueberries regularly may increase natural killer cells in the body. These help defend you against oxidative stress and viral infections.<\/p>\n\n\n\n
Additionally, the antioxidants in blueberries may have a protective effect on your brain. For example, eating blueberries has been shown to improve memory in older adults.<\/p>\n\n\n\n
BOTTOM LINE:<\/strong>Blueberries are rich in a few important nutrients. They have a high antioxidant capacity and immune-enhancing properties, which may protect the body from illness.<\/p><\/blockquote>\n\n\n\n
5. Apples<\/a><\/h2>\n\n\n\n
Apples are among the most popular fruits, and also happen to be incredibly nutritious.<\/p>\n\n\n\n
They contain a high amount of fiber, vitamin C, potassium and vitamin K. They also provide some B vitamins .<\/p>\n\n\n\n
Studies suggest that the antioxidants in apples can promote heart health and reduce the risk of type 2 diabetes, cancer and Alzheimer\u2019s .<\/p>\n\n\n\n
The antioxidant activity in apples has also been linked with increased bone density in animal and test-tube studies .<\/p>\n\n\n\n
Another notable health benefit of apples is their pectin content.<\/p>\n\n\n\n
Pectin is a prebiotic fiber that feeds the good bacteria in your gut and helps improve digestion and metabolic health.<\/p>\n\n\n\n
BOTTOM LINE:<\/strong> Apples are very nutritious. Their nutrients, antioxidants and fiber may reduce the risk of disease and improve digestion.<\/p><\/blockquote>\n\n\n\n
6. Pomegranate<\/a><\/h2>\n\n\n\n
Pomegranates are among the healthiest fruits you can eat.<\/p>\n\n\n\n
Not only are they nutrient dense, they also contain powerful plant compounds that are responsible for most of their health benefits.<\/p>\n\n\n\n
The antioxidant levels in pomegranate have been shown to be three times higher than those of green tea and red wine .<\/p>\n\n\n\n
Studies have also shown that pomegranates have anti-inflammatory effects and may help reduce the risk of cancer .<\/p>\n\n\n\n
BOTTOM LINE:<\/strong> Pomegranates have wide-ranging health benefits. They are incredibly high in antioxidants and other plant compounds that can help reduce inflammation and prevent disease.<\/p><\/blockquote>\n\n\n\n
7. Mango<\/a><\/h2>\n\n\n\n
Mangoes are an excellent source of vitamin C.<\/p>\n\n\n\n
They also contain soluble fiber, which can provide many health benefits.<\/p>\n\n\n\n
Additionally, mangoes have strong antioxidant and anti-inflammatory properties that may help reduce the risk of disease .<\/p>\n\n\n\n
In animal studies, the plant compounds in mangoes have been shown to protect against diabetes .<\/p>\n\n\n\n
BOTTOM LINE:<\/strong> Mangoes contain vitamin C and soluble fiber. They also contain plant compounds with antioxidant and anti-inflammatory effects.<\/p><\/blockquote>\n\n\n\n
8. Strawberries<\/a><\/h2>\n\n\n\n
Strawberries are highly nutritious.<\/p>\n\n\n\n
Their vitamin C, manganese, folate and potassium contents are where they really shine.<\/p>\n\n\n\n
Compared to other fruits, strawberries have a relatively low glycemic index. Eating them shouldn\u2019t cause a big blood sugar spike<\/p>\n\n\n\n
Similarly to other berries, strawberries have a high antioxidant capacity, which may reduce your risk of chronic disease <\/p>\n\n\n\n
Animal and test-tube studies have found that strawberries may also help prevent cancer and tumor formation<\/p>\n\n\n\n
BOTTOM LINE:<\/strong> Strawberries are rich in several nutrients and antioxidants. Eating them may help control your blood sugar levels and reduce your risk of some diseases.<\/p><\/blockquote>\n\n\n\n
9. Cranberries<\/a><\/h2>\n\n\n\n
Cranberries have impressive health benefits.<\/p>\n\n\n\n
They have an excellent nutrition profile, being rich in vitamin C, manganese, vitamin E, vitamin K1 and copper .<\/p>\n\n\n\n
They also contain a significant amount of antioxidants called flavanol polyphenols, which can improve health.<\/p>\n\n\n\n
What makes cranberries unique from other fruits is that their juices and extracts help prevent urinary tract infections .<\/p>\n\n\n\n
A-Type proanthocyanidins are the compounds thought to be responsible for this effect, as they can prevent bacteria from attaching to the lining of the bladder and urinary tract .<\/p>\n\n\n\n
BOTTOM LINE:<\/strong> Cranberries are rich in several nutrients and antioxidants. They also contain beneficial plant compounds that help prevent urinary tract infections.<\/p><\/blockquote>\n\n\n\n
10. Lemons<\/a><\/h2>\n\n\n\n
Lemons are a very healthy citrus fruit known for their high vitamin C content.<\/p>\n\n\n\n
They may be particularly helpful in promoting heart health due to their potential to lower blood lipids and blood pressure<\/p>\n\n\n\n
Based on findings from animal studies, researchers have also proposed that the plant compounds in lemons can help prevent weight gain <\/p>\n\n\n\n
11. Durian<\/a><\/h2>\n\n\n\n
Durian is nicknamed the \u201cking of fruits.\u201d<\/p>\n\n\n\n
One cup (237 ml) of durian provides 80% of the RDI for vitamin C<\/p>\n\n\n\n
It is also rich in manganese, B vitamins, copper, folate and magnesium <\/p>\n\n\n\n
Furthermore, durian contains several healthy plant compounds that function as antioxidants .<\/p>\n\n\n\n
BOTTOM LINE:<\/strong> Durian is rich in nutrients and plant compounds that can provide some promising health benefits.<\/p><\/blockquote>\n\n\n\n
12. Watermelon<\/a><\/h2>\n\n\n\n
Watermelon is high in vitamins A and C. It\u2019s also rich in some important antioxidants, including lycopene, carotenoids and cucurbitacin E.<\/p>\n\n\n\n
Some of watermelon\u2019s antioxidants have been studied for their anti-cancer effects.<\/p>\n\n\n\n
Lycopene intake is linked with a reduced risk of cancers of the digestive system, while cucurbitacin E may inhibit tumor growth<\/p>\n\n\n\n
Consuming lycopene-rich foods can also promote heart health because of their ability to reduce cholesterol and blood pressure .<\/p>\n\n\n\n
Of all the fruits, watermelon is one of the most hydrating. It is made up of 92% water, which can help you feel more full .<\/p>\n\n\n\n
BOTTOM LINE:<\/strong> Watermelon is high in water, nutrients and antioxidants. It is also particularly high in a powerful antioxidant called lycopene.<\/p><\/blockquote>\n\n\n\n
13. Olives<\/a><\/h2>\n\n\n\n
Olives are a good source of vitamin E, iron, copper and calcium.<\/p>\n\n\n\n
They also provide a lot of antioxidants, which may help prevent heart disease and liver damage, as well as have anti-inflammatory effects.<\/p>\n\n\n\n
Similarly to avocados, olives contain oleic acid, which may provide several benefits for heart health and cancer prevention .<\/p>\n\n\n\n
Additionally, animal studies have linked some of the plant compounds in olives with a reduced risk of osteoporosis.<\/p>\n\n\n\n
BOTTOM LINE:<\/strong> Olives provide a variety of vitamins, minerals and antioxidants. These may reduce the risk of heart disease, cancer and osteoporosis.<\/p><\/blockquote>\n\n\n\n
14. Blackberries<\/a><\/h2>\n\n\n\n
Blackberries are another incredibly healthy fruit, packed with vitamins, minerals, fiber and antioxidants.<\/p>\n\n\n\n
They provide an impressive amount of vitamin C, vitamin K and manganese.<\/p>\n\n\n\n
One cup (237 ml) of blackberries provides a whopping 8 grams of fiber .<\/p>\n\n\n\n
Also, the antioxidants in blackberries have been shown to reduce inflammation and aging of the arteries. Both effects may protect against chronic illness, such as heart disease and cancer.<\/p>\n\n\n\n
BOTTOM LINE:<\/strong> Blackberries are a good source of many nutrients and beneficial plant compounds. Their antioxidants and anti-inflammatory properties may lower the risk of chronic disease.<\/p><\/blockquote>\n\n\n\n
15. Oranges<\/a><\/h2>\n\n\n\n
Oranges are one of the most popular and nutritious fruits in the world.<\/p>\n\n\n\n
Eating one medium orange will provide a significant amount of vitamin C and potassium. They\u2019re also a good source of B vitamins, such as thiamine and folate.<\/p>\n\n\n\n
The plant compounds in oranges are responsible for most of their health benefits. These include flavonoids, carotenoids and citric acid.<\/p>\n\n\n\n
For example, citric acid may reduce the risk of kidney stones <\/p>\n\n\n\n
Oranges are similar to lemons with their impressive amounts of vitamin C and citric acid, which help increase iron absorption and prevent anemia <\/p>\n\n\n\n
BOTTOM LINE:<\/strong> Oranges contain some important vitamins, minerals and antioxidants. These may reduce the risk of several conditions such as kidney stones and anemia.<\/p><\/blockquote>\n\n\n\n
16. Bananas<\/a><\/h2>\n\n\n\n
Bananas are rich in vitamins and minerals and have quite a few health benefits to offer.<\/p>\n\n\n\n
They are well known for being high in potassium. One medium banana provides 12% of the RDI for this mineral. <\/p>\n\n\n\n
One unique property of bananas is their carb makeup.<\/p>\n\n\n\n
The carbs in green, unripe bananas consist largely of resistant starch, which may improve blood sugar control and make you feel full .<\/p>\n\n\n\n
Bananas also contain pectin, which may improve blood sugar control and digestive health.<\/p>\n\n\n\n
Moreover, studies have shown that the high carb and mineral content of bananas makes them a great source of fuel before exercise .<\/p>\n\n\n\n
BOTTOM LINE:<\/strong> Bananas provide several nutrients and plant compounds, including resistant starch and pectin. Bananas can have benefits for exercise, blood sugar control and digestive health.<\/p><\/blockquote>\n\n\n\n
17. Red and Purple Grapes<\/a><\/h2>\n\n\n\n
Grapes are very healthy. Their high antioxidant content is what makes them stand out.<\/p>\n\n\n\n
The anthocyanins and resveratrol in grapes have both been shown to reduce inflammation .<\/p>\n\n\n\n
Also, animal studies suggest that the plant compounds in grapes may help protect your heart, eyes, joints and brain . <\/p>\n\n\n\n
BOTTOM LINE:<\/strong> Red and purple grapes are rich in nutrients and other plant compounds that can decrease inflammation and lower your risk of disease.<\/p><\/blockquote>\n\n\n\n
18. Guava<\/h2>\n\n\n\n
Guava has a remarkable nutrition profile.<\/p>\n\n\n\n
Eating just one ounce (28 grams) of guava will give you 107% of the RDI for vitamin C.<\/p>\n\n\n\n
Guava is also rich in fiber, folate, vitamin A, potassium, copper and manganese.<\/p>\n\n\n\n
The antioxidants in guava have been shown to protect cells from oxidative damage, indicating that they may help reduce the risk of chronic disease . <\/p>\n\n\n\n
Guava is another great source of pectin, which benefits digestion and may help prevent colon cancer.<\/p>\n\n\n\n