Incorporating fruits into your diet is a delicious way to boost your health. Here are ten fruits that offer various health benefits, from antioxidants to hydration.
1. Blueberries
Calories per serving: 83 calories per cup
Blueberries are high in antioxidants and dietary fiber, which may lower cholesterol and blood pressure. Wild blueberries, in particular, offer twice the antioxidants of conventional ones and benefit memory and brain health.
2. Apples
Calories per serving: 95 calories per medium-sized apple
Apples are a versatile fruit rich in fiber and vitamin C, making them a great snack for overall health.
3. Grapes
Calories per serving: 104 calories per cup
Grapes are a refreshing, low-calorie snack high in water content, which aids in hydration. They also contain lutein and zeaxanthin, which help maintain eye health.
4. Cantaloupe
Calories per serving: 54 calories per cup
Cantaloupe is rich in vitamins A and C, making it excellent for skin health and immune support.
5. Kiwi
Calories per serving: 42 calories per kiwi
Kiwi is packed with vitamin C and fiber, which aid in digestion and boost the immune system.
6. Honeydew melon
Calories per serving: 61 calories per cup
Honeydew is about 90% water, making it a great source of hydration. It is also high in potassium, which helps manage blood pressure and has anti-inflammatory properties.
7. Peaches
Calories per serving: 50 calories per medium-sized peach
Peaches are low in calories but rich in antioxidants like carotenoids, which have anti-cancer properties. They also contain anti-inflammatory antioxidants that can help with seasonal allergies.
8. Blackberries
Calories per serving: 62 calories per cup
Blackberries are a fiber powerhouse with 8 grams per cup. They are rich in anthocyanins, which may help reduce the risk of heart disease, and are a good source of vitamin C.
9. Watermelon
Calories per serving: 46 calories per cup
Watermelon is 92% water, making it incredibly hydrating. It is also a good source of lycopene, an antioxidant that may lower heart disease risks.
10. Strawberries
Calories per serving: 47 calories per cup
Strawberries are rich in vitamin C and antioxidants, making them great for skin health and boosting the immune system.
Is fruit good for weight loss?
“Fruit is absolutely okay to eat for weight loss. It is nutrient-dense and high in fiber, which aids in blood sugar management and has a high water volume that can help a person stay full and satisfied. The key is to couple it with healthy fat or protein for even better blood sugar control and to not over-consume it. Even though it is healthy, the calories and sugar grams can add up if eaten in large volumes. If weight loss is the goal, I recommend a couple of servings a day,” says nutrition expert Keri Glassman.
