Fruits are very good for our health, but most people don’t know the importance of taking them, they just like eating them. They provide nutrients vital for the health and maintenance of your body, such as fiber, vitamin C, potassium, and folate. As we have so many fruits, their importance is different.
“Including more fruit in your everyday meals and snacks is one of my top tips for making more nutritious food choices that will ultimately contribute to good overall health, weight maintenance, and healthy weight loss if you’re seeking it,” says Jaclyn London, R.D., a nutrition consultant, podcast host and author of Dressing on the Side (and Other Diet Myths Debunked).
According to research by Good Housekeeping, there are various healthy fruits and their importance, listed by nutritionists.
Papaya
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. It also has a lot of fiber, especially if you eat the seeds, which some people may find a bit bitter but are edible.
Apricot
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.
Watermelon
Watermelon has so many health benefits, starting with hydration. It’s 92 percent water, and since food provides about 20 percent of your fluid intake, eating water-packed snacks like watermelon can help you avoid subtle, headache-spurring dehydration, London says.
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. Other melons like cantaloupe and honeydew, are also bursting with H20, electrolytes, and a good amount of vitamin C.
Apples
An apple a day may keep your cardiologist away. Evidence has shown that frequent apple consumption may reduce total cholesterol, which can help reduce your risk of heart disease. That’s thanks to the phenolic compounds and antioxidant compounds that help promote healthy cellular function and proper blood flow found in apple skins.
There are so many ways to eat apples, from simple slices dipped in nut butter or yogurt, to stuffed with nuts and raisins and baked, even as part of a salad or sandwich.
Pears
Also, don’t ignore the apple’s tree fruit relative, the pear. Besides vitamin C and fiber (more than 20 percent of your daily value), a single juicy pear will also help keep you hydrated, says London. Pears are another fruit that holds up well to grilling or savory pairings, so think beyond breakfast and dessert.
Mangoes
Munch on mango for a summery, delicious tropical treat filled with vitamin C, potassium- and beta-carotene. The nutritionists we spoke to recommend making a big batch of mango-filled skewers and loading up the fridge or freezer, so they’re always on hand when you need a nosh. 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 frozen chunks to throw into smoothie recipes.
Kiwis
In addition to the vitamin C, potassium, and antioxidants you’ll get from kiwi, the combination of folate, magnesium, and B vitamins also found in this fruit can help you chill out. 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.
Bananas
Bananas are an easy grab-and-go snack that is a source of prebiotic fiber, which is necessary for good gut health. Bananas 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.
Oranges
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.
Cherrie
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.
Keep an eye out for acerola cherries in particular. Native to countries in the Western hemisphere such as Barbados and the West Indies, “acerola cherries are one of the foods highest in vitamin C,” says Sue-Ellen Anderson-Haynes, M.S., R.D.N., founder of 360Girls&Women. Vitamin C is an essential nutrient that functions as an antioxidant to “support immunity and help with collagen synthesis for healthy skin and joints,” says Anderson-Hayne
