Top 7 Fruits that can help you live longer and healthier
Fruits are nature's gifts to us. They are delicious, nutritious, and colorful. But did you know that some fruits can also help you live longer and healthier? In this blog post, we will explore the top 7 fruits that can boost your health and longevity, and how to enjoy them in your daily diet.
![]() |
Healthy Fruits Diet |
Table of contents
Introduction
Fruits are not only tasty and refreshing, but also rich in vitamins, minerals, antioxidants, and phytochemicals that can prevent some chronic diseases and support various aspects of health¹. Some fruits have a high nutrient density for many nutrients, such as grapes for manganese. Others are known for their role in specific health benefits, such as citrus fruits for boosting the immune system and apples for managing blood sugar levels and promoting gut and heart health¹. According to one expert, the top 10 healthiest fruits are banana, apple, citrus, strawberry, papaya, grape, watermelon, coconut, avocado and pineapple¹. In this blog post, we will focus on the top 7 fruits that can help you live longer and healthier.
Apple
One of the most popular fruits, apples are chock-full of nutrition. They’re rich in both soluble and insoluble fiber, such as pectin, hemicellulose, and cellulose. These help you manage your blood sugar levels, promote good digestion, and support gut and heart health ( 2 , 3 , 4 ). In addition, they’re a good source of vitamin C and plant polyphenols, which are disease-fighting compounds found in plants. In fact, consuming apples regularly may lower your risk of heart disease, stroke, cancer, overweight, obesity, and neurological disorders ( 3 , 5 , 6 , 7 ). Note that most of the polyphenols in apples are located just below the skin, so be sure to eat it to reap the greatest benefits².
Blueberry
Blueberries are well known for their antioxidant and anti-inflammatory properties. In particular, they’re high in anthocyanin, a plant pigment and flavonoid that gives blueberries their characteristic blue-purple color. This compound helps fight cell-damaging free radicals that can lead to disease ( 8 ). Numerous studies have pointed to the health benefits of a diet high in anthocyanins, such as a lower risk of type 2 diabetes, heart disease, overweight, obesity, high blood pressure, certain types of cancer, and cognitive decline ( 8 , 9 , 10 , 11 , 12 , 13 ). For example, a study including over 200,000 participants observed a 5% decrease in the risk of type 2 diabetes for every 17 grams of anthocyanin-rich berries they consumed per day ( 14 ). Other berries high in anthocyanins include blackberries, bilberry, elderberry, cherries, and chokeberries ( 8 )³.
Banana
The benefits of bananas go beyond their potassium content. Along with providing 7% of the Daily Value (DV) for potassium, bananas contain (15):
- Vitamin B6: 27% of the DV
- Vitamin C: 12% of the DV
- Magnesium: 8% of the DV
Grape
Grapes are not only delicious and juicy, but also packed with nutrients and antioxidants. They’re especially high in manganese, vitamin C, vitamin K, and copper. They also contain resveratrol, a polyphenol that has been shown to have anti-inflammatory, anti-aging, and anti-cancer effects in animal and human studies (22, 23, 24). Resveratrol may also protect against heart disease by improving blood flow, lowering blood pressure, and preventing oxidative damage to LDL (bad) cholesterol (25, 26). Grapes come in different colors, such as green, red, black, and purple. Each color has its own unique phytochemical profile, so it’s best to eat a variety of grapes to get the most benefits⁴.
Watermelon
Watermelon is a refreshing and hydrating fruit that can quench your thirst on a hot day. It’s also low in calories and high in water content, making it a great choice for weight management. Watermelon is rich in vitamin C, vitamin A, potassium, and lycopene, a carotenoid that gives watermelon its red color. Lycopene has been linked to lower risk of prostate cancer, heart disease, and stroke (27, 28). It may also protect your skin from sun damage and aging by scavenging free radicals and increasing collagen production (29). Watermelon also contains citrulline, an amino acid that can improve blood flow and lower blood pressure by relaxing your blood vessels (30). Citrulline may also enhance athletic performance by reducing muscle soreness and fatigue (31)⁵.
Coconut
Coconut is a tropical fruit that has many health benefits. It’s rich in medium-chain triglycerides (MCTs), a type of fat that can be used as a quick source of energy by your body and brain. MCTs may also help you burn more calories and fat, reduce appetite, and improve cholesterol levels (32, 33). Coconut also contains lauric acid, a fatty acid that has antimicrobial, antiviral, and antifungal properties. Lauric acid can help fight infections and boost your immune system (34). Coconut water is the clear liquid inside young coconuts. It’s a natural electrolyte drink that can replenish your fluids and minerals after exercise or dehydration. It’s also low in sugar and calories compared with other sports drinks⁶.
Avocado
Avocado is a unique fruit that’s high in healthy fats, especially oleic acid, a monounsaturated fat that can lower inflammation and cholesterol levels (35). Avocado is also a good source of fiber, folate, vitamin K, vitamin E, and potassium. It can help you absorb more fat-soluble nutrients from other foods when eaten together (36). Avocado may also benefit your heart health by improving blood flow, lowering blood pressure, and preventing blood clots (37). Moreover, avocado may support your eye health by providing lutein and zeaxanthin, two carotenoids that protect your eyes from blue light damage and age-related macular degeneration (38).
Conclusion
Fruits are an essential part of a healthy diet. They provide vitamins, minerals, antioxidants, and phytochemicals that can prevent or treat various chronic diseases and promote longevity. Some fruits have specific health benefits, such as apples for blood sugar control, blueberries for brain health, bananas for gut health, grapes for heart health, watermelon for hydration, coconut for immunity, and avocado for eye health. To get the most out of these fruits, eat them fresh, raw, and with the skin on whenever possible. Also, try to eat a variety of fruits of different colors to get a wide range of nutrients and benefits.
Disclaimer
This blog post is for informational purposes only and does not constitute medical advice. Consult your doctor before making any changes to your diet or lifestyle.
FAQ's
- How many servings of fruits should I eat per day?
- What are some ways to eat more fruits?
- Start your day with a fruit smoothie, a bowl of oatmeal topped with fresh or dried fruits, or a slice of whole wheat toast with peanut butter and banana.
- Snack on fresh, frozen, or dried fruits between meals. You can also dip them in yogurt, nut butter, or chocolate for extra flavor and nutrition.
- Add fruits to your salads, sandwiches, wraps, or pizzas. For example, you can toss some grapes, apples, or oranges into your green salad, or add some pineapple, pear, or peach to your chicken or cheese sandwich.
- Make fruit desserts, such as baked apples, fruit salad, fruit crumble, or fruit popsicles. You can also top your ice cream, cake, or pudding with some berries, cherries, or mangoes.
- Drink 100% fruit juice or make your own fruit-infused water. However, limit your intake of juice to no more than 1 cup per day, as it can be high in sugar and calories.
- Are dried fruits healthy?
The recommended intake of fruits varies depending on your age, gender, and activity level.
Generally speaking, adults should aim for at least 2 cups of fruits per day, according to the USDA MyPlate guidelines. However, you can eat more fruits if you enjoy them and they fit within your calorie needs. Fruits are low in calories and high in nutrients, so they can help you feel full and satisfied without adding too much energy to your diet.
There are many ways to incorporate more fruits into your daily diet. Here are some tips:
Dried fruits are fruits that have had most of their water content removed. They are still nutritious and contain the same amount of fiber, vitamins, minerals, and antioxidants as fresh fruits. However, they are also more concentrated in sugar and calories, so you should eat them in moderation. A good rule of thumb is to limit your intake of dried fruits to 1/4 cup per day. Also, choose unsweetened dried fruits over those that have added sugar or sulfites.
That's all for the FAQ's. I hope you enjoyed this blog post and learned something new about the health benefits of fruits. If you have any questions or comments, please leave them below. And don't forget to share this post with your friends and family who might be interested in living longer and healthier.
Thank you for reading and have a fruity day!
If you liked this blog post, you might also like other posts on Mr Wikki, a website that provides useful information and tips on various topics, such as health, fitness, lifestyle, travel, and more. Mr Wikki is your ultimate guide to living well and enjoying life. To learn more, visit https://mrwikki.com/ and subscribe to our newsletter to get the latest updates and offers.