What are the healthiest fruits? One says an apple, and another says an apricot, but also, a banana can be called the most nutritious fruit. We explain why fruit is so healthy and why it fits perfectly within a healthy lifestyle!
What Are the Healthiest Fruits?
Is fruit healthy? Yes! The fruit is beneficial for you. But to be honest, there is no one type of fruit that is the most healthy, because they are all perfect for our body. The fruit has many nutrients that our body needs and contains few calories. Also, fruit reduces the risk of cardiovascular disease, type 2 diabetes, and various cancers.
Which Fruit Is Healthy?
Everyone knows that fruit is healthy, but which fruit is the most beneficial for your lifestyle? One fruit contains more vitamin C, the other more potassium. Each fruit contains essential nutrients and vitamins that are good for your health and the body. If the healthiest fruits do not exist, what kind of fruit should you eat?
The answer is that you can eat the best of all. The point is that you vary between different fruits. This way, you get enough of all the right nutrients. During your next round in the supermarket, buy a new type of fruit and alternate citrus fruits with stone fruits, or opt for exotic fruit once.
Healthiest Fruits: Nutrients at a Glance
Fruit is a good source of vitamins and fiber, which is what our body needs. Which healthy nutrients are we talking about? We explain which nutrients make fruit healthy:
Fruit contains vitamin A, which positively affects the eyes, skin, mucous membranes, bone development, and the immune system. Also, vitamin A is essential for average growth. You can find vitamin A in different fruits, such as:
Many types of fruit contain vitamin C. Vitamin C improves the immune system and helps the body heal more quickly from diseases. So it is very healthy to eat a lot of fruit with vitamin C. The following fruits are full of vitamin C:
- Citrus fruit
The mineral potassium is involved in regulating moisture balance. Many fruits contain potassium, and this ensures strong muscles and maintains blood pressure. You can find a good dose of potassium in:
- Dried fruit
Fiber ensures a full and satiated feeling. This way, you have not only received the right nutrients, but your hunger is also satisfied. Fiber can be found in every type of fruit and ensures useful intestinal function. Fiber can be found in:
Fruit contains fructose, which is also known as fruit sugar. Fructose is a digestible carbohydrate. Digestible carbohydrates are absorbed by the body and used as an energy source:
Fruit also contains calories – of course. A piece of fruit contains few calories about the weight of the portion of fruit. If you want few calories, the following fruits are good options:
How Much Is Fruit Per Day Healthy?
According to the Nutrition Center, the recommended amount of fruit is 200 grams (2 servings) per day. While fruit is healthy, overeating fruit can be unhealthy. When you eat more than 200 grams of fruit per day, you get an excellent fructose dose. These fruit sugars are not harmful if you stick to the recommended amount.
Are you structurally overeating fruit? In that case, however, fructose can provide fat storage. The fruit sugar is converted in the liver into glucose. It causes the body to convert excess amounts to fat and can lead to obesity. Overeating fruit can also cause damage to the tooth enamel due to the natural acids present in the fruit.
Can Fruit Be Unhealthy?
The fruit is available in all shapes and sizes. We know that fresh fruit has a positive effect on health, but what about the rest? In addition to fresh fruit, there is also a wide range of smoothies, fruit juices, and more. There is no unhealthy fruit, provided it is, of course, real fruit.
Fruit juice, fruit nectar, and double drink are made from fruit but are not 100% fruit juices. In addition to the fruit juice, sugar, aromas, and other additives are also added. Juices often contain just as much sugar as soft drinks. Do you make fruit juice yourself? Keep in mind that essential nutrients are lost during preparation in the blender. Fruit juices do not have the same positive effects as fresh fruit and are not a good substitute for the recommended daily amount.
Ready-to-eat smoothies contain fruit but also a lot of added sugars. Some smoothies even have as much sugar as a glass of soda. Ready-to-eat smoothies are therefore not part of a healthy lifestyle. Do you still love a smoothie? Then you can, of course, make these at home with fresh fruit. Note that the fruit structure is lost in the blender, and vitamins are lost during the preparation of a smoothie. Also, a smoothie is less satiating than a loose piece of fruit. You do not have to chew anything, and therefore you are less full.
Dried fruit, frozen fruit, and canned fruit
A dried banana, a canned peach, or frozen pineapple pieces. It’s easy and delicious too. But is dried, frozen, or canned fruit healthy?
Is Frozen Fruit Healthy?
In short, frozen fruit is healthy. Sometimes frozen fruit is even fresher than fruit in the new food section of the supermarket. Fresh fruit is picked, transported to the supermarket, and left on the shelves for a while before it ends in your shopping basket. With frozen fruit, the fruit is frozen immediately after picking. More nutritional values are retained with frozen fruit than with fresh fruit.
Is Dried Fruit Healthy?
Many vitamins, such as vitamin C, are lost during the drying of fruit. It does not necessarily mean that dried fruit is unhealthy. Dried fruit still contains essential minerals and fiber. The disadvantage of dried fruit is that a lot of sugar is added to keep the sweet taste. Dried fruit contains between 45 and 75 grams of sugar per 100 grams. By way of comparison, only 5 to 15% by weight of fresh fruit consists of sugar. Crazy about dried fruit as a snack? Dried fruit – despite its high sugar content – is better than candy and still contains the right nutrients.
Fruit in Tins or Glass
There are two varieties of canned or glass fruits, namely: syrup base or juice base. Drained syrup-based fruit is high in sugars. The fruit is in a bath with water and sugar to absorb the sugars into the fruit. Do you love canned fruit? Then choose juice-based fruit, but eat it in moderation. Compared to fruit in syrup, these contain relatively few extra sugars.
Healthiest Fruits in Diabetes:
The advice of fruit twice a day also applies to people with diabetes. However, you must pay attention to how many carbohydrates a fruit contains. Depending on your blood sugar, feel free to choose a fruit that suits you. Fruits (per 100 grams) with few carbohydrates and sugars are:
|Fruit||Carbohydrates (grams)||Of which sugars (gram)|
What Kinds of Fruits Are There?
A sweet peach or a sour apple is a tasty and responsible snack. But did you know that the fruit is the edible part of a flower or plant from a botanical point of view? For that reason, olives also fall under the category of fruit. We can divide the fruit into the following categories:
Pome fruit: for example, pears and apples
Soft fruits: for example, berries, grapes, and strawberries
Exotic fruits: for example, kiwis, bananas, and pineapples
Citrus fruit: for example, lemons, tangerines, and oranges
Stone fruits: e.g., cherries, olives, plums, peaches, apricots, nectarines, and coconuts