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Top 10 fruits for a healthy lifestyle


Incorporating fruits into your diet is a delicious way to boost your health. Here are ten fruits that offer various health benefits, from antioxidants to hydration.

1. Blueberries

Calories per serving: 83 calories per cup

Blueberries are high in antioxidants and dietary fiber, which may lower cholesterol and blood pressure. Wild blueberries, in particular, offer twice the antioxidants of conventional ones and benefit memory and brain health.

2. Apples

Calories per serving: 95 calories per medium-sized apple

Apples are a versatile fruit rich in fiber and vitamin C, making them a great snack for overall health.

3. Grapes

Calories per serving: 104 calories per cup

Grapes are a refreshing, low-calorie snack high in water content, which aids in hydration. They also contain lutein and zeaxanthin, which help maintain eye health.

4. Cantaloupe

Calories per serving: 54 calories per cup

Cantaloupe is rich in vitamins A and C, making it excellent for skin health and immune support.

5. Kiwi

Calories per serving: 42 calories per kiwi

Kiwi is packed with vitamin C and fiber, which aid in digestion and boost the immune system.

6. Honeydew melon

Calories per serving: 61 calories per cup

Honeydew is about 90% water, making it a great source of hydration. It is also high in potassium, which helps manage blood pressure and has anti-inflammatory properties.

7. Peaches

Calories per serving: 50 calories per medium-sized peach

Peaches are low in calories but rich in antioxidants like carotenoids, which have anti-cancer properties. They also contain anti-inflammatory antioxidants that can help with seasonal allergies.

8. Blackberries

Calories per serving: 62 calories per cup

Blackberries are a fiber powerhouse with 8 grams per cup. They are rich in anthocyanins, which may help reduce the risk of heart disease, and are a good source of vitamin C.

9. Watermelon

Calories per serving: 46 calories per cup

Watermelon is 92% water, making it incredibly hydrating. It is also a good source of lycopene, an antioxidant that may lower heart disease risks.

10. Strawberries

Calories per serving: 47 calories per cup

Strawberries are rich in vitamin C and antioxidants, making them great for skin health and boosting the immune system.

Is fruit good for weight loss?

“Fruit is absolutely okay to eat for weight loss. It is nutrient-dense and high in fiber, which aids in blood sugar management and has a high water volume that can help a person stay full and satisfied. The key is to couple it with healthy fat or protein for even better blood sugar control and to not over-consume it. Even though it is healthy, the calories and sugar grams can add up if eaten in large volumes. If weight loss is the goal, I recommend a couple of servings a day,” says nutrition expert Keri Glassman.