List of fruits with the most health benefits: These 8 are expert recommended

Only about 12% of surveyed Americans meet their daily fruit intake, the Centers for Disease Control and Prevention found in 2019. That number is even lower among low-income adults.

Eating fruits and vegetables is an important part of a healthy diet, but for many who live in areas of food insecurity access may be a challenge. The U.S. Department of Agriculture found 44.2 million Americans lived in food-insecure households in 2022. 

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Meanwhile, an estimated 30-40% of the food supply in the U.S. goes to waste. 

Healthiest fruits to include in your diet

If you live in an area with access to fresh produce, any choice of fruit is a healthy one, says registered dietitian Danielle Crumble Smith. However, each fruit has a unique nutritional profile and benefits. Here are some of the must-haves for your diet:

• Wild blueberries: These berries pack in the fiber to keep you fuller for longer. They also rank among the fruits and vegetables with the highest antioxidant content. Antioxidants prevent or delay cell damage. Studies show wild blueberries have cognitive and cardiovascular benefits as well as cancer-fighting compounds, Crumble Smith says.
• Apples: Apples are rich in antioxidants, especially darker-colored varieties like Red Delicious. They have vitamin C and fiber, found mostly in the skin, and pectin, a fiber that acts as a prebiotic to aid colon function and digestion. Apples also contain quercetin, a flavonoid with antioxidant properties that studies show may reduce cardiovascular disease risk and protect against allergies because it acts as a natural antihistamine.
• Oranges: These bright citrus fruits contain about 92% of your daily vitamin C requirement. They're a good source of folate, a B vitamin that’s important during pregnancy but can also play a role in preventing cardiovascular disease, infertility, stroke, dementia, colon cancer and Alzheimer’s disease.
• Grapefruit: Grapefruits are a good source of vitamin C, which the body uses to form blood vessels, cartilage, muscle and collagen in the bones. Vitamin C also acts as an antioxidant and helps the body absorb and store iron. Grapefruits also contain vitamin A, which helps support eye health and cell growth.
• Strawberries: Strawberries are high in vitamin C, which helps support the immune system. They contain manganese, folate and potassium.
• Pineapple: Pineapple packs in vitamins C, A, K, phosphorus, zinc and calcium. It's rich in manganese and contains bromelain, an extract found in the fruit and stem of pineapples that has anti-inflammatory properties.
• Papaya: Papayas contain vitamins C, A, E, folate, fiber and a high level of antioxidants, including lycopene.
• Plums: These fruits contain antioxidants like anthocyanins and quercetin, which may reduce the risk of heart disease. They’re also high in fiber, which can help regulate bowel movements. Plums are lower in sugar and have a low glycemic index, making them ideal for anyone with diabetes, insulin resistance or blood sugar dysregulation, Crumble Smith says.
• Kiwi: Kiwis contain high amounts of vitamins C, E and fiber. You'll also get an enzyme called actinidin, which helps digestion, and lutein and zeaxanthin, two antioxidants that benefit eye health.