1.Apples
One of the most popular fruits, apple 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 (2Trusted Source, 3Trusted Source, 4Trusted Source).
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 (3Trusted Source, 5Trusted Source, 6Trusted Source, 7Trusted Source).
Note that most of the polyphenols in apples are located just below the skin, so be sure to eat it to reap the greatest benefits.
2.Blueberries
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 (8Trusted Source).
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 (8Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source).
3.Bananas
The benefits of bananas go beyond their potassium content. Along with providing 7% of the Daily Value (DV) for potassium, bananas contain (15Trusted Source):
Vitamin B6: 27% of the DV
Vitamin C: 12% of the DV
Magnesium: 8% of the DV
In addition, they offer a wide variety of plant compounds called polyphenols and phytosterols, both of which support your overall health. Furthermore, they’re high in prebiotics, a type of fiber that promotes the growth of beneficial bacteria in the gut (16Trusted Source, 17Trusted Source, 18Trusted Source, 19Trusted Source).
4.Oranges
Oranges are known for their high vitamin C content, providing 91% of the DV in a single fruit. They’re also high in potassium, folate, thiamine (vitamin B1), fiber, and plant polyphenols (24Trusted Source).
Studies have found that consuming whole oranges may lower levels of inflammation, blood pressure, cholesterol, and post-meal blood sugar (24Trusted Source, 25Trusted Source).
Though 100% orange juice provides a high volume of nutrients and antioxidants, it usually lacks dietary fiber. Varieties that include the pulp do include some fiber, so opt for these over juices without pulp.
