Fruits are important for our health. They should occupy an essential place in our diet as a source of vitamins, minerals, fibers, antioxidants and energy whose role of general protection of the organism is confirmed every day.

All scientists today agree that people who consume enough fruit are less likely to suffer from cardiovascular disease, obesity, cancer and diabetes. For example, people who eat few fruits and vegetables are 1.5 to 2 times more likely to develop certain types of cancer than those who eat a lot fruits.

Fruits, through their richness in vitamin C and A, provide the most valuable combination of antioxidants. These are substances that the body does not know how to synthesize but that play a role in the prevention of cardiovascular diseases, cancer and premature aging.

Here are the 19 Most Nutritious fruits in the world

1. Avocado


Contrary to what many people think avocado is not a vegetable. It’s a fruit packed with healthy fats and vitamins that incorporating it into your daily recipes would be great for your health.

Avocado is made up of monounsaturated fats, which are good for the body, and it is these that lower bad cholesterol (LDL) levels and increase good cholesterol (HDL) levels. Consumed daily, avocado also helps prevent constipation and aids digestion thanks to its fiber content. It also has an appetite suppressant effect that reduces the feeling of hunger pangs.

Avocados are a source of vitamins that help keep you fit and lower your risk of diabetes and heart disease. Rich in antioxidants, research suggests that avocados also help prevent certain cancers, including prostate cancer.

Besides being tasty, avocado is also loaded with magnesium, which doctors consider a great stress reliever nutrient.

Thanks to its variety of vitamins and monounsaturated fats, avocado gives shine to our hair and glowing skin.

2. Banana


The banana is by far the most famous and popular fruit in the world. There is no other exotic fruit that is more readily available and is consumed so often and gladly. The banana is beaten in terms of the amount consumed in the US only by apple. However, you should completely avoid the bananas from conventional cultivation, as they are particularly heavily contaminated by the pesticides used.

In terms of health, the banana makes a high positive contribution and provides a lot of vitamins, minerals as well as antioxidants and secondary plant substances. The fruit provides you with all the vitamins of the B complex (with the exception of B12) as well as vitamins K, C and A.

Due to the exceptionally high sugar content and high concentration of potassium, magnesium, manganese and copper, bananas are ideal during intense physical activity as nutrient-rich and light meal to replenish the energy level after an endurance training.

Bananas also contain important fibers such as pectin and oligofructose. These ingredients are among the most important prebiotics and serve as a food source for your healthy intestinal flora. So, you can keep the balance between the pathogenic and the healthy intestinal flora and protect yourself from gastrointestinal diseases by eating bananas.

The pulp of the banana is also very rich in carotenoids as well as polyphenols and flavonoids. According to scientific studies, these bioactive substances have an antioxidant and antimicrobial effect. Thus, the fruit actively supports your body in cancer prevention.

The banana is also the leader in the good mood fruits because it contains the most of the happiness hormone dopamine. Thus, the fruit works excellently against depression and bad mood.

Fun fact on the side: The banana peel contains about 50 times the amount of dopamine as the pulp even if we would not recommend anyone to eat it.

Learn more about bananas here.

3. Orange

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The main health benefit of oranges lies in their richness in flavonoids, compounds of the polyphenol family. These powerful antioxidants work in synergy with vitamin C and organic acids. Flavonoids and aromatic compounds in orange peels also have a protective action against veins and capillaries. They are used for this purpose to make protective drugs for blood vessels.

Orange has a moderate energy intake (45 kcal / 100 g). It perfectly justifies its good vitamin reputation: an average fruit (150 to 180 g net) covers practically the entire recommended daily intake of vitamin C (80 mg for adults).

A particularly important contribution in winter, the peak season for oranges. It is during this period that we most often have to deal with microbial and viral attacks, fatigue, and loss of shape.

Vitamin C stimulates the body’s defense reactions, by activating the formation of antibodies and the phagocytic activity of white blood cells. It is also involved in the biosynthesis of adrenaline and corticosteroids, the stress hormones. This is how vitamin C increases resistance to attack.

But it also plays an important role in cell synthesis (especially of connective tissue, bones, and cartilage), and in the absorption of iron: processes whose proper functioning also promotes the body’s defenses.

Thanks to its vitamin C, present at an optimal and stable level, orange undeniably contributes to vitamin security and to the good shape of the consumer.

4. Cranberry


This tart berry is the “best friend” for women. According to a new study by Rutgers University, it prevents vaginal infections and supports the body in the fight against a much scarier disease – ovarian cancer, slowing the growth of malignant cells. To get the benefits, scientists advise women to drink a glass of unsweetened cranberry juice a day.

5. Blueberry


These berries are fully recommended! Due to their particularly low sugar content, they keep our blood sugar levels low and can be used without a guilty conscience as a delicious, sweet component in mueslis, yoghurts, or shakes. In addition to fiber and vitamin C, blueberries also contain so-called anthocyanins. These antioxidants give the blue berries their concise color and protect our cells from oxidative stress.

Tip: Even out of season, blueberries are plentiful in supermarkets and discount stores in the frozen food department. Simply thaw the frozen berries briefly in the microwave and stir in the yoghurt together with flaxseed and walnuts. A healthy breakfast cannot be created any easier and faster!

6. Strawberry


Strawberries are among the healthiest fruit varieties ever – no wonder, as the small, red fruits are real vitamin C bombs that can help be integrated in the slimming diet. They consist of 90 percent water and have an astonishingly low calorific value of 32 calories per 100 grams. If you are not yet convinced, you should take a closer look at the ingredients of strawberries. Because of their high iron and folic acid content, strawberries are used against anemia, their high calcium content also protects our bones from osteoporosis, potassium and magnesium protect our heart. A real all-rounder!

Since strawberries are mostly harvested between May and July, you should resort to frozen strawberries in winter – these are shock-frozen right at harvest and therefore contain just as many nutrients as fresh fruit!

7. Apple


An apple a day keeps the doctor away – most people know this saying and although it is of course a great simplification, there is a lot of truth in it. Indeed, apple is not the most popular fruit in the US for not reason. It is packed with health benefits.

 Due to the high water content of 85 percent, apples are relatively low in calories and at the same time are full of the antioxidant vitamins C and E as well as numerous B vitamins and potassium. However, the vitamins and minerals are directly under the peel, which is why you should wash apples thoroughly to eat them with the peel.

The apple is also particularly valuable due to its secondary plant substances, the so-called polyphenols. They have an antihypertensive and anti-inflammatory effect. Furthermore, the pectins – insoluble fiber – of the apple support digestion and keep us full longer.

However, you should keep your distance from apple juice and dried apple rings, as the sugar content here is clearly too high: 250 milliliters of apple juice alone contain about 25 grams of sugar – the daily requirement of an adult!

8. Grape


The grape is one of the oldest cultivated plants and, according to the Bible, already grew in the Garden of Eden. The berry was one of the staple foods of the time among the ancient Essenes (known for plant-based nutrition and longevity) and comes primarily from the area of Central Asia.

The grape is very often underestimated in terms of the healthy effect on the human body. The tasty berries bring a particularly high number of positive properties and effects on your body. You should make them a staple in your diet.

Grapes are often overshadowed by many fruits, which may be the reason for the underestimation of its extremely positive effect. Nevertheless, grapes provide vitamins K, E, B6, B1 and C as well as copper, potassium, iron, and manganese.

As with grapefruit, the true treasure of the grape lies in the secondary plant substances, which are present in the fruit in great concentration and diversity. Thus, OPC (particularly high concentration in the grape seeds) works wonders for gout and rheumatic diseases, as it has been proven to reduce the uric acid level. OPC also has an enormously positive effect on the eyes, your immune system and even on your hormone balance.

Grapes are also very rich in flavonoids such as quercetin and resveratrol, as well as the natural antioxidant pycnogenol. These active ingredients of the plant world protect your body from oxidative stress and help to repair its damage. In addition, they have an anti-inflammatory effect, help your body in the fight against viruses, fungi, bacteria, and harmful environmental influences (e.g., ozone pollution and UV radiation), prevent cardiovascular diseases and are used in the fight against cancer and AIDS.

9. Pineapple


The pineapple is one of the most popular tropical fruits right after banana. The extraordinary aroma and fabulous taste of a ripe pineapple makes people’s hearts beat faster.

Because this good mood fruit contains natural and side effect-free mood enhancers such as serotonin, vanillin, and tryptophan, which are responsible for the transmission of good mood and satisfaction, pineapple makes people happy naturally.

In addition, the fruit is rich in organic minerals and trace elements such as copper, magnesium, potassium, iron, zinc, manganese, calcium, phosphorus, and even natural iodine.

Pineapple also has a high concentration of vitamins to offer. The fruit is particularly rich in vitamins C and K; 400-500 g of fresh pineapple cover 100% of the daily requirement of an adult (according to the DGE). In addition, the fruit also provides almost the entire range of the vitamin B complex (B1, B2, B3, B5, B6, B7 and B9), as well as vitamins A and E.

In addition, the tropical superfood also provides a lot of the digestive enzyme bromelain and thus ensures complete and healthy digestion of your meals.

10. Plums


Plums are the ideal helpers for mild constipation problems. In addition, they provide the secondary plant substance anthocyanins, which can protect against cancer and heart attacks. The small fruits contain various vitamins from the B group. These are particularly important for the nervous system.

11. Blackcurrant


The black currant is considered a true vitamin C bomb: with a content of 180 mg of vitamin C, it has more than three times as much vitamin C as a lemon. But it is also a good supplier of vitamin E, calcium, and potassium. In addition, blackcurrants are rich in zinc, which helps in the stimulation of the immune system, protection against cellular aging, maintenance of the quality of the skin, nails, and hair.

Furthermore, blackcurrants contain numerous anthocyanins, which have an antioxidant effect and should have a positive effect on the cardiovascular system and the immune system.

12. Mango

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What makes the mango so valuable in terms of minerals and vitamins is the very high concentration of vital nutrients. For example, with a mango of about 300 g, you can cover 30% of your daily requirement of copper and 15% of potassium and magnesium. In addition, the fruit provides you with iron, phosphorus, and calcium.

The mango also contains over 10 different vitamins and is also very rich in vitamins A, C and K. Even with a 300 g mango, your daily requirement of vitamins A and C can be covered. In addition, you will also be supplied with pyridoxine (B6), folic acid (B9) and vitamin E.

But the sweet tropical fruit has much more to offer as it is an excellent source of many carotenoids and phytochemicals. In addition, the fruit is a good fat burner and provides a strong intestinal flora and can support your body in reducing blood sugar and body fat levels.

13. Papaya


The tropical fruit originating from Mexico and South America has already been named by its discoverer, Christopher Columbus, as the fruit of the angels. This sweet revelation is not only particularly delicious, refreshing, and low in calories, but is a true fruity all-rounder with an extremely high health value.

Western medicine is gradually beginning to realize the enormous potential of papaya for people’s health. Older civilizations use the papaya already over the centuries in naturopathy with great success.

Thus, the pulp of fresh papaya is very rich in the digestive enzyme papain. Papain is found in highest concentration in the unripe, still green papaya. Green papayas are used in Asian cuisine, for example, in the very tasty and fresh papaya salad.

Thus, the papaya relieves gastrointestinal discomfort and regulates digestion. In addition, papain works well against viruses, yeasts, and fungi in the intestinal tract.

According to the various international studies, the active substances in the papaya should also work wonders as a natural anti-aging agent in the fight against wrinkles, relieve inflammation in your body and accelerate the wound healing process.

The papaya also provides high amounts of vitamin C, A and E and additionally provides your body with magnesium, potassium, zinc, and iron.

14. Dragon fruit

Dragon fruit

Dragon fruit originally comes from Mexico in the same way as the papaya, but is increasingly cultivated in Asia (Thailand, Vietnam, China) for sale in modern times. The dragon fruit belongs to the cactus family and is the fruit of a climbing cactus. The fruit owes its name to its special appearance as its shell consists of scale-shaped lobes and is reminiscent of the scales of a dragon. The meat of the fruits is also available in 2 different colors: the noble white or a strong pink.

The exotic cactus fruit has a lot to offer not only externally. It is rich in vitamins A, B1, B2, B3, C and E. The pink fruits are richer in vitamins due to the high concentration of plant dyes in the pulp and are therefore preferable to the white ones. In terms of taste, the color has no effect whatsoever. In addition, the dragon fruit is a rich source of organic minerals and trace elements such as iron, calcium, and phosphorus.

The pulp and the small black nucleic seeds of dragon fruits also contain protein-splitting enzymes, thus ensuring more efficient digestion and better function of the gastrointestinal tract. The lycopene contained in the fruit also ensure that certain cancer cells are eliminated under the action of these natural antioxidants.

15. Kiwi


Kiwis are definitely among the most popular and well-known tropical fruits along with pineapples and bananas. Originally, the kiwi comes from China and has been celebrating its triumphal march through the world since the 20th century.

Various studies attested to the berry fruit’s extremely positive effect on human health. The kiwi acts through the variety of nutrients and secondary plant substances in several areas.

The fruit is first and foremost a real vitamin C bomb. 100 g of this berry can already cover your daily requirement of this extremely important antioxidant. In addition, the kiwi also provides other essential vitamins such as K, A, E, and the vitamins of the B complex (B1, B2, B3, B5, B6, B9). In addition, the kiwi is packed with minerals such as copper, potassium, magnesium, iron, zinc, phosphorus, and calcium.

Kiwis are also very rich in secondary plant substances such as lutein, zeaxanthin, and phenolic acids (especially caffeic acid). The first two active ingredients protect your eyes from various types of radiation (especially UV and screen radiation) as well as premature aging. The caffeic acid provides a very strong anti-tumor effect in your body and thus has a preventive effect against the various cancers.

Kiwis also contain a lot of the fiber pectin. This belongs to the group of prebiotic substances that have a very good effect on your intestinal flora, as they serve as a very good source of nutrients. Thus, the growth of your intestinal flora is stimulated by the consumption of kiwi and the number of good lactic acid bacteria increases.

16. Passion fruit

Passion fruit

Originally, the passion fruit comes from South America, but is now grown worldwide in the tropical and subtropical areas. The fruit looks inconspicuous at first glance and with its slightly shriveled skin not very appealing. Those who still dare will be surprised by the fresh taste of summer and sun and quickly captivated.

The nutrients of passion fruit give this fruit a high health-promoting effect. Passion fruits contain particularly high concentrations of vitamins B6, C, B3, K and A.

In addition, this inconspicuous delicacy is an excellent iron supplier for your body. Because the absorption of iron is significantly increased and improved by the vitamin C. So, your body manages to absorb more iron in the presence of sufficient vitamin C. Passion fruit (analogous to kiwi) thus offers a perfect combination of these two essential nutrients for your body and thus ensures an optimal supply.

Moreover, passion fruits also provide a lot of copper, phosphorus, potassium, and zinc.

17. Pomegranate


This purple fruit has been known for thousands of years and has always occupied a special position among the fruits. Even the Bible repeatedly refers to the kernels of pomegranate as a symbol of fertility. In the Orient, this sweet and delicious fruit is considered a symbol of immortality and in ancient Greece, pomegranate was revered as the “fruit of the gods”.

In today’s world, there are already many studies and medical examinations that underpin this millennia-old view with scientific findings.

The name of the fruit is program in terms of its health-promoting effect. Because the fruit hits like a bomb and provides your body with vitamins K, B5 (pantothenic acid), B6 (pyridoxine) and C. In addition, it is also packed with high concentrations of potassium, copper, iron, and zinc.

However, the unique biochemical composition of pomegranate is unique among fruits in terms of antioxidant effect because the fruit is one of the largest sources of natural antioxidants. The high concentration of secondary plant substances such as ellagic acid and luteolin is blamed for this. These reduce the oxidative stress in your body and thus make the pomegranate a highly effective weapon in the fight and prevention of inflammatory diseases such as cancer, arthritis, and heart disease.

Thanks to the extremely high cytotoxicity of the pomegranate, it is considered the miracle weapon against cancer and effectively kills the cancer cells that have already emerged. Thus, the natural active ingredients of pomegranate represent a particularly promising alternative to the conventional methods of fighting cancer.

18. Grapefruit


The grapefruit is a relatively young fruit that has only existed since the 18th century. What many do not know: The fruit was created due to a spontaneous crossing of a sweet orange and a bitter grapefruit. Accordingly, the grapefruit also tastes sweet with a slight bitter note.

The citrus fruit is one of the healthiest fruits ever, if you look at the vitamins, minerals, and secondary plant substances. Thus, a grapefruit (about 250 g) already provides the recommended daily dose of vitamin C. In parallel, the fruit also contains vitamins B1, B5 and B9, as well as the organic minerals potassium, copper, magnesium, iron, phosphorus, and zinc.

However, the strong health-promoting effect comes from the secondary plant substances that grapefruit brings with it. Indeed, the fiber pectin contained in grapefruits has a prebiotic effect and helps to keep your healthy intestinal flora at a healthy level.

Naringin (responsible for the bitter taste of the fruit) increases gastric juice production and thus stimulates digestion and especially fat digestion. This inhibits weight gain and, according to the studies, the grapefruit can enormously support a weight-reducing diet.

However, the effect of the bitter substance Naringin is far from over, it helps regulated blood pressure. For example, cholesterol is broken down, blood sugar and insulin levels are lowered, and blood lipid levels are reduced.

The secondary plant substances in grapefruit are so strong that they can lead to the interactions with some drugs. Accordingly, we would not recommend taking medication together with the consumption of grapefruit.

19. Watermelon


Watermelon is a very popular fruit due to its very high water content of over 90%, especially in the hot summer days. The watermelon originally comes from Africa and is nowadays increasingly grown in southern Europe.

But the watermelon has much more to offer than just the pure water. Vitamins A, B1, B2, B5, B6 and C as well as magnesium, potassium, copper, and iron are found in large quantities in watermelon.

From our point of view, the most valuable health contribution of watermelon, in addition to the valuable pure distilled water, lies in the draining property of the fruit. This makes it perfectly suited for all deacidification, and detoxification programs and supports your body particularly effectively on your way to dissipate the accumulated slag and toxins from your organism.

Due to the secondary plant substances, such as lycopene (responsible for the red color), as well as vitamins A and C, the fruit has an antioxidant effect and thus provides a small natural sun protection for your skin in the summer months.

In addition, the watermelon provides a particularly effective and natural way to combat high blood pressure due to the high content of the amino acid citrulline, which is converted into arginine in your body. Because arginine has a vasodilating effect and thus allows your blood to circulate more easily in the vessels. In addition, this positive effect is supported by the fact that the fruit juice of the watermelon dissolves the deposits of the inorganic salts in the vessels and exports them from your body.

How to eat your fruits for maximum benefits

Those who eat particularly nutrient-rich fruits are usually also anxious to absorb a maximum of vitamins, minerals, and secondary plant substances. In addition, one should know that by heating the fruits important ingredients can be destroyed. Other nutrients are fat soluble and should be eaten in conjunction with a little oil.

So, if you want to get the most out of your fruit, you should observe a few principles. It is worthwhile to consume fruit as fresh and as unprocessed as possible. Long storage periods are counterproductive and at the expense of nutrient content. Canned and thus durable fruits have also lost many of their important nutrients.

If you take the trouble to make juice with your fruits, keep in mind that not every juicer is recommended. So-called slow juicers should be used, as they hardly develop heat.

If you do not have a corresponding juicer at home, you can also process your fruit into a smoothie. Vacuum blenders are particularly recommended, as they withdraw the oxygen before mixing. This not only makes the smoothie significantly creamier, but it also prevents oxygen from being swirled into the smoothie and thus valuable nutrients falling victim to oxidation.

If you have neither a blender nor a slow juicer at hand, you can of course just bite into your apple or spoon your kiwi. Stay healthy!

Serena Page

A journalism student at the University of Florida, Serena writes mostly about health and health-related subjects. On her time off, she enjoys binge-watching her favorite shows on Netflix or going on a weekend get-away.