7 Healthiest Fruits


Fruits contain a small per cent of your daily calories and carbohydrate intake, therefore, the actual amount of fructose you’re consuming will be relatively small anyway. 

Secondly, let’s not get away from the fact that losing body fat comes down to sustaining a calorie deficit, and fruit is generally meagre in calories yet too abundant in essential micronutrients, i.e. key vitamins, minerals, trace elements and digestive enzymes. Therefore, it is a great way to gain many of your vital nutrients without consuming many calories, which can be difficult on an energy-restricted diet. It is also rich in fibre which helps with digestion and controlling hunger.

Furthermore, many people find fruit as a great way to help with cravings for sweet foods without overindulging. For instance, many of my clients love being berries in the morning with meal one and often things like pineapple or kiwi post-workout. 

In my opinion, fruit offers so many benefits with minimal negatives – anybody concerned about fructose content from natural sources (this is not the same as processed high fructose corn syrup) would need to be consuming a real issue. Yes, fructose only replenishes liver glycogen and not muscle glycogen like sweet potato or rice, for instance, but this isn’t a negative thing provided the rest of your diet is structured correctly.

In this article we will explore top 7 healthiest fruits and their benefits

1. Pineapple

Pineapple is rich in calcium, manganese and vitamin C . Its bromelain content can fight inflammation and reduce cancer risk.

100g of pineapple contains the following nutrients:

Carbohydrate13 g
Dietary fiber 1.4 g
Potassium 109 mg
Protein0.5 g

2. Apples

Apples are very nutritious. Their body nutrients, antioxidants and fibre can reduce the risk of disease and improve digestion.
Apples make a quick and easy addition to food. Eat with the skin for the most excellent health benefits.

Apples are high in fibre, which means that eating them can improve heart health and promote weight loss. Apples help maintain good intestinal health.

100gm of apple contains the following nutrients:

Carbohydrate 14 g
Dietary fiber 2.4 g
Potassium 107 mg
Protein0.3 g


Strawberries are rich in antioxidants and several nutrients. Eating can help control your blood sugar levels and reduce the risk of other diseases.


100gm of Strawberries contains the following nutrients:

Carbohydrate8 g
Dietary fibre2 g
Potassium 153 mg
Protein0.7 g

4. Blueberries

Blueberries are rich in a few essential nutrients. They have excellent antioxidant and anti-inflammatory properties, which can protect the body from disease.


100gm of Blueberries contains the following nutrients:

Carbohydrate14 g
Dietary fibre 2.4 g
Potassium77 mg
Protein0.7 g

5. Orange

Oranges contain vitamins, minerals and essential antioxidants. This can reduce the risk of several conditions, such as kidney stones and anaemia.

100gm of Oranges contains the following nutrients:

Carbohydrate12 g
Dietary fibre2.8 g
Potassium181 mg
Protein 0.9 g

6. Banana

Bananas provide many nutrients and plants, including starch-resistant pectin. Bananas can be beneficial for exercise, blood sugar control, and digestive health.

100gm of Banana contains the following nutrients:

Carbohydrate23 g
Dietary fibre2.6 g
Potassium358 mg
Protein1.1 g

7. Grapefruits

Grapefruits are very nutritious. Eating it can lower insulin resistance, cholesterol and help prevent kidney stones. Grapefruit can also help with weight loss.


100gm of Grapefruits contains the following nutrients:

Carbohydrate11 g
Dietary fibre1.6 g
Potassium135 mg
Protein0.8 g

Benefits Of Fruits

Essential Vitamins & Minerals 

There are very few food groups that offer many essential vitamins and minerals and other key trace elements and digestive enzymes as fruit. Pineapple is excellent as a bromelain source (a perfect digestive enzyme for protein), berries are very rich in antioxidants, Kiwi fruit is exceptionally dense in Vitamin C. You are missing out on a lot of natural nutrition by cutting fruit out of your diet! 

Dietary Fibre 

We all need a good cross-section of soluble and insoluble fibre from our diet – fruits are among the best food groups for this. With Apples, Pears, Kiwi and banana providing between 2-3g of fibre (per serving), this is around 10-15% of your daily need, which is not insignificant. 

Low Calories 

Fruits are almost all deficient in calories when you consider the volume you get. Add to the fact that you get a great deal of nutrition from each portion; they are a friggin’ great way to keep calories down while increasing nutrient profiles. This is especially beneficial on a calorie-restricted diet, where you have to get more quality nutrition from each thing you eat as you’re limited on the total intake allowed!

Fructose & Liver Glycogen 

Fructose is misunderstood – in small amounts; it will help with performance, in my opinion. Fructose helps replenish liver glycogen specifically, which is stored by the body when energy stores are low. (This is how some T1 diabetics experience a random spike in blood sugar levels without consuming food because their liver dumps glycogen into the bloodstream). 


Fruits are delightful to eat and sweet, which is very good for those on a diet because cravings are a more significant concern. Having a bowl of Strawberries after your meal could help prevent cravings for high-calorie things you want.

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