19 Healthiest Fruits You Should Eat Every Day


Food is a nutritious substance that contains proteins, fats, carbohydrates, vitamins, and minerals. These essential nutrients are useful for energy, life longevity, growth, and proper functioning of the body. There are so many edible substances in the world considered as food. Fruits are one of those things considered as foods.

Fruits are a good source of vitamins, fiber, and minerals. They are an essential part of a diet, and they have outstanding protective effects against diabetes, heart diseases, cancer, stroke, and hypertension.

The daily fruit recommendation is 400grams per day or five servings of 80grams of fruits (80grams per serving is 1 cup of fruit on average).

1. Apple

What are the benefits of eating an apple a day? One small apple is 78 calories, high in fiber, therefore eating an apple a day is perfect for constipation, high in vitamin C, weight loss, lower cholesterol levels., reduce the risk of diabetes type 2. Besides, Apple is rich in antioxidants, which help fight cancer and bowel disorders. Learn more about the benefits of eating an apple every day.

2. Grapes

What are the benefits of eating grapes? One serving size is 150calories. A good source of fiber, high in antioxidants (polyphenols), reduces atherosclerosis risk, therefore reducing the risk of cardiovascular disease. Moreover, they are:

  • High in potassium, which helps lower hypertension;
  • Goods for eyes;
  • When grapes are used with benzoyl peroxide topically, it has been shown to treat acne.

3. Strawberries

What are the benefits of eating strawberries? One serving of strawberries has 47 calories.

  • High in vitamin C;
  • Help improves immunity:
  • High in antioxidants;
  • High in potassium;
  • May lower blood pressure.

Strawberries increase HDL, which is good cholesterol, therefore, reduces the risk of a heart attack. Also, Good for weight loss, suitable for satisfying your sweet tooth, very low in calories, and fat-free.

4. Avocado

What are the health benefits of eating avocado? One serving of avocado, which is 50g, is 80 calories. High in healthy monosaturated fatty acids, a good source of fat for those on a keto diet, help decrease depression, high in potassium, and It has a good amount of fiber, therefore, aids digestion. Check out amazing health benefits of eating avocado.

6. Watermelons

What happens when you eat watermelon? High in water, which is good for hydration if you struggle with drinking water.

  • Very low in calories, which is good for weight loss;
  • High in antioxidants, which is good for skin and hair.

7. Kiwi fruit

Is Kiwi good for your skin? Kiwi prevents skin degradation and promotes beautiful skin. High in vitamin C, B6, B12, and E, high in potassium, calcium, magnesium, folate, and iron.

Kiwi is

  • Low in calories.
  • High in dietary fiber, making them goal for weight loss.
  • Good for sleep.

8. Plums

What are Plums good for? One serving size is 70 calories, high in antioxidants, reduces the risk of osteoporosis, relieves constipation. And it is good for diabetes patients because it doesn’t spike blood sugar levels even though it is high in carbohydrates.

9. Peach

Are Peaches good for your skin? One large peach is 70 calories, high in vitamin C, A, E, and niacin, which can help improve your complexion, smooth wrinkles and rejuvenate the skin. Plus, they are very high in minerals such as copper, manganese, phosphorus, potassium, and low in carbohydrates, which is good for overall health.

10. Tomatoes

When should you eat tomatoes? Tomatoes have a high powerful antioxidant lycopene, folate, and vitamin C, and K. Therefore is very good for pregnant women.

Tomatoes can help

  • Lessen the risk of cancer and heart diseases.
  • Tomatoes are an excellent diuretic for the conditions of the bladder and kidneys.

11. Pineapples

What are the benefits of eating pineapple? Eating pineapple regularly can help the body to break down proteins and burn fat properly. Also,

  • It can boost your immunity.
  • Suppress inflammation
  • Ease joint pain
  • Promote rejuvenation of the body;
  • Good for quick recovery after exercise.

Pineapple is easy to eat. It can be added to salads, added to yogurt, eaten alone, and juiced.

Read more: Benefits of eating pineapple.

12. Mangoes

What are the benefits of eating mangoes? Mangoes great source of vitamins A, B6, C plus E, calcium, folate, zinc, and vitamin E. All these can aid in clear skin, improve eyesight, boost immunity, promote good gut health, and lowers cholesterol. Therefore it reduces the risk of a heart attack. Mangoes are good for weight loss and are sweet to eat, low in calories and very filling.

13. Oranges

What are the benefits of eating an orange? One fruit is 62 calories, high in vitamin c, good for constipation, boost immunity, protect the skin, improve diabetes because it lowers blood glucose. Plus, orange can help lower blood pressure and cholesterol levels due to its high folate and potassium content. Read more benefits of eating oranges every day.

14. Tangerine

Is Tangerine good for skin? Tangerines are an outstanding source of vitamin C and B-vitamin complex that promotes skin and hair health. Also,

  • It can boost immunity, fight infections.
  • Maintain healthy blood pressure levels.
  • Good cognitive enhancers.
  • Good for weight loss;
  • A good source of thiamine, folate, and potassium.

15. Grapefruits

When should you eat grapefruit? Grapefruit high in vitamin C, low in calories. They can;

  • Help boost the immune system
  • Improve your overall skin texture
  • Aid lose weight
  • Improve diabetes
  • High in antioxidants, therefore, reduce the risk of cancer.

16. Apricot

Are apricots good for you? Yes, apricots are high in antioxidants, promote good eyesight, good for glowy, healthy skin, protective effects on the liver, and improve gut health. Also, they contain potassium, which is good for lower high blood pressure.

17. Nectarine

What are the benefits of eating nectarines? One nectarine serving has 69 calories, a good source of beta-carotene, which makes it good for eye health. Moreover, a good source of potassium and vitamin C promotes healthy skin, and nectarines are low in calories and a potent source of fiber, making it good for weight loss.

18. Red Cherries

Are red cherries good for you? Red cherries are well known for their antioxidant properties, making it a good for sleep, fight hypertension, have anti-aging effects, a good source of potassium, therefore reducing high blood pressure. Also, red cherries can promote healthy hair, good for maintaining PH balance.

19. Dried fruits

What is dried fruit made of? Dried fruits are a fruit that all of the water content is taking out of the fruit via a drying method. Dried fruits such as raisins, prunes (dried plum), apricot, cherries, banana chips, and dates are full of healthy nutrients. They also contain more extra fiber and antioxidants that can help combat heart disease, obesity, and some types of cancer. Besides, they can boost immunity, improve digestive health, and act as a good substitute for snacks.

20. Bananas

What are the benefits of eating bananas? Bananas are a prominent source of potassium, vitamin C, dietary fiber, calcium, and manganese. These all provide the proper functioning of your body and keeping you healthy.

  • They are good for weight loss because they are low in calories
  • Improved digestion
  • Essential for heart health.
  • High in fiber and very filling, keeping you full for a longer duration;
  • Good for sweet cravings.

Read more: Benefits of eating 2 bananas per day.