11 Super Fruits to Add to Your Diet Today

Fruit is packed with vitamins, minerals, fiber, and plant compounds called phytonutrients. As such, it’s one of the healthiest foods you can eat.

Some fruits are even considered “superfoods” due to their numerous benefits. Even though there’s no exact definition of what constitutes a superfood, they’re often rich in health-boosting compounds with antioxidant and anti-inflammatory properties (1Trusted Source).

Many fruits have been studied for their health effects. Although it’s clear that total fresh fruit intake is an important factor in disease prevention, certain fruits stand out due to their robust nutrient content and associated benefits (2Trusted Source, 3Trusted Source).

Here are 25 super fruits to add to your diet today.

1. Plums 

In addition to their pleasing taste, plums offer a high concentration of vitamins, minerals, and health-protective plant compounds (4).

They’re particularly rich in hydroxycinnamic acids, which are a type of polyphenol antioxidant. By reducing cellular damage caused by unstable molecules called free radicals, antioxidants may reduce your risk of various diseases (5Trusted Source).

Plums are also rich in vitamin C and provitamin A carotenoids, both of which have antioxidant and anti-inflammatory properties (6Trusted Source, 7Trusted Source, 8Trusted Source).

2. Strawberries 

Strawberries are particularly high in antioxidants like vitamin C, anthocyanins, phenolic acids, and flavonoids (9Trusted Source).

In a 3-week study, 21 women who ate 9 ounces (250 grams) of frozen strawberries daily experienced a significant increase in antioxidant activity in their blood (10Trusted Source).

What’s more, these healthy berries may slash your risk of disease.

Research suggests that eating strawberries may help reduce heart disease risk factors, lower inflammatory markers, and increase fiber intake, all of which may protect against chronic health conditions like heart disease and certain cancers (11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source).https://tpc.googlesyndication.com/safeframe/1-0-37/html/container.html

3. Grapes

Despite their small size, grapes pack a serious nutritional punch. Many varieties exist, and while all make a healthy choice, some are higher in antioxidants than others.

In a recent study comparing 30 grape varieties, Black Pearl, Summer Royal Black, Pearl Green, Seedless Green, and Seedless Red grapes exhibited the strongest antioxidant and free-radical-scavenging activities (15Trusted Source).

These varieties were found to be packed with antioxidants like caffeic acid, epicatechin, catechin gallate, protocatechuic acid, gallic acid, and rutin (15Trusted Source).

Indeed, these antioxidants may be the reason why these tasty fruits are associated with a reduced risk of heart disease and certain cancers (16Trusted Source).

4. Apples

Apples are associated with a variety of health benefits, including a reduced risk of heart disease and several cancers, including colorectal cancer (17Trusted Source, 18Trusted Source).

Notably, they’re a concentrated source of flavonoid antioxidants.

A study in over 56,000 people linked a higher intake of apples and other flavonoid-rich foods to a reduced risk of death from all causes, including from cancer and heart disease (19Trusted Source).

5. Peaches

Peaches are often enjoyed in jams and pies, but it’s best to eat peaches raw.

That’s because fresh peach peels and pulp have higher antioxidant and anti-inflammatory activity than cooked peach products (20Trusted Source).

In addition to phytonutrients like phenolic acids and carotenoids, peaches provide a good source of fiber, vitamin C, provitamin A, and potassium (21Trusted Source)

6. Avocados

Avocados are not only creamy and delicious but also packed with nutrients like fiber, healthy fats, potassium, magnesium, folate, and vitamins C and K1 (22Trusted Source).

In fact, studies suggest that these fatty fruits may help reduce weight, blood sugar levels, and heart disease risk factors like LDL (bad) cholesterol (23Trusted Source, 24).

7. Blueberries 

The impressive benefits of blueberries are well documented.

These berries contain several potent antioxidants and are especially rich in anthocyanins, which are plant pigments that account for up to 60% of their total polyphenol compounds (25).

Eating fresh blueberries each day, even in moderate amounts of 1/3 cup (113 grams), has been linked to a reduced risk of heart disease and type 2 diabetes, as well as slower rates of mental decline in older adults (25).

8. Cherries

Thanks to their high concentration of vitamin C and polyphenol antioxidants, cherries have powerful anti-inflammatory properties (26Trusted Source).

Both sweet and tart cherries — as well as their juice and powder — are associated with many health benefits.

For example, a review of 29 studies found that consuming these foods led to reductions in markers of oxidative stress and inflammation, as well as decreased blood pressure, VLDL cholesterol, and HbA1c — a marker of long-term blood sugar control (26Trusted Source).

9. Grapefruits

Grapefruits may help improve the nutrient content of your diet. A review of studies in over 12,000 people showed that people who ate this citrus fruit had higher intakes of magnesium, vitamin C, potassium, and fiber, compared with those who didn’t eat it (27Trusted Source).

Plus, the analysis found that women who ate grapefruit had lower body weights, as well as lower levels of triglycerides and the inflammatory marker C-reactive protein (CRP), plus higher levels of HDL (good) cholesterol (27Trusted Source).

10. Blackberries

Blackberries are packed with anthocyanin pigments, and evidence suggests that eating them regularly benefits your health.

An 8-week study in 72 people with high blood fat levels gave one group 10.1 ounces (300 mL) of blackberry juice and pulp daily.

Those who drank this combo experienced significant reductions in blood pressure and CRP levels, as well as significant increases in HDL (good) cholesterol, compared with a control group (28Trusted Source).

11. Black chokeberries

Black chokeberries (Aronia melanocarpa) are native to eastern North America and typically found in jams, juices, and purées. They’re a concentrated source of phenolic acids and flavonoids, including anthocyanins, proanthocyanidins, and flavonols (29Trusted Source).

In a 12-week study, 66 healthy men who consumed chokeberry powder and extract daily experienced improved blood flow and increased blood levels of phenolic antioxidants, which may improve heart health (30Trusted Source).

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