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.
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).
Strawberries are particularly high in antioxidants like vitamin C, anthocyanins, phenolic acids, and flavonoids (9Trusted 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
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).
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).
Notably, they’re a concentrated source of flavonoid antioxidants.
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).
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).
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).
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).
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).
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).