What is the healthiest fruit?
I get it. We are forever looking for the ultimate level of efficiency. How can we do this better? Faster? How can I get the best bang for my buck?
In a society that is constantly time poor, many of us are also thinking about how to accomplish this with the food we eat.
If we are going to eat healthy food, which pack the most nutrients into each meal? If you are like me- I don’t want to worry about making complicated meals or preparing too many types of food at once. I would rather know that a simple meal- from a few types of produce- gives my family as much nutrition as possible.
So let’s talk about fruit and veggies first – because we all know that these guys should make up the bulk of your diet.
I am a lover of pretty much all fruit and vegetables (bar kiwi fruit and kale – I know, weird!!). I’m firstly going to distill my top-ten-go-to list of the healthiest fruit. This is in no particular order. They are just plain good! Here we go!
Avocado: one of the only fruits with a high fat content. More specifically it contains oleic acid, a fatty compound linked to better health.
Blueberries: these guys have an impressive nutrient profile and have one of the highest antioxidant levels in commonly consumed fruit. Eating blueberries regularly may increase natural killer cells in the body and help defend you against viral infections.
Grapefruit: a potent source of Vitamin C and aids in reducing insulin resistance (i.e. it balances out your blood sugars).
Pomegranate: the deep colour of this fruit, like blueberries, also suggests a high level of antioxidant content that promotes anti-inflammation and anti-cancer properties.
Cherries: another one which I am going to judge on colour! High in vitamins, minerals and not to mention just plain delicious, cherries may help reduce blood pressure due to its high polyphenol content. Is it just me or is it also therapeutic pitting cherries with your teeth?
Mangoes: a wonderful, tasty source of Vitamin A, C and good fibre, which aids healthy digestion.
Pineapple: a nutrition superstar which has high levels of bromelain, a compound which helps digest proteins and reduces inflammation in the body.
Olives: Like it’s fruity friend, the avocado, olives are also high in oleic acid. It’s no wonder that they feature so heavily in Mediterranean diets – and we all know how beautiful people of Mediterranean heritage look even as they age, so we should probably borrow a page from their book.
Papaya: It contains enzymes which aids our digestion and also contains a special compound called lycopene, which is an anti-cancer agent.
Apples: These are one of my favourites because it’s an easy one to have on hand for a quick and simple snack (add some nut butter and it’s even better) and it’s high in soluble fibre, which means that it helps our gut and also helps to keep us fuller for longer.
Do you see a trend here? I have generally chosen fruits that have deep colors. If you haven’t already, check out my earlier blog post on “Eating the Rainbow” to see why this is the case. All fruit is healthy. Eating a seasonal range of varied fruit in your diet is recommended. However- if you are time poor – the above list can help you prioritise and get bang for buck from your fruit choices.
Look out for my future blog on top picks of the healthiest veggies around!