The Best Fruit For You

Fruit is a key part of any healthy diet.  According to the USDA’s new Food Plate, half of your plate should be used just for fruits and vegetables.  But what is the best fruit for you?

That depends on how you define the best fruit, but here are some key things to consider.  When it comes to the healthy qualities of fruit, the most compelling things to focus on may be fiber, vitamin C, and antioxidants.

Fiber – The fruits with the most fiber are: 

  • Raspberries – 8 grams in 1 cup
  • Blackberries – 7.6 grams in 1 cup
  • Raisins – 5.4 grams in 1 cup
  • Papayas – 5.2 grams in 1 fruit
  • Pears – 5.1 grams in 1 frui

Vitamin C – The fruits with the most vitamin C are:

  • Papayas – 185 mg in 1 fruit
  • Strawberries – 97.6 mg in 1 cup
  • Mangos – 75.3 mg in 1 fruit
  • Pineapple – 74.1 mg in 1 cup
  • Kiwifruit – 70.5 mg in 1 fruit

Antioxidants– The fruits with the most antioxidants (per 100 g – ORAC is a way to measure antioxidants) are:

  • Black Raspberries –  19220 ORAC
  • Cranberry – 9090 ORAC
  • Prunes – 8059 ORAC
  • Plums – 6100 ORAC
  • Blackberry – 5905 ORAC

So, what is the best fruit for you?  When it comes to fiber, berries and dried fruits score high.  For vitamin C, think about tropical fruits.  For antioxidants, things that are deep red or purple take the cake.

While we have identified some super fruits here, it is important to get a mixture of different fruits into your diet to benefit from the different vitamins and nutrients that different fruits have to offer.  Plus, they taste great!

Lessons Learned:

  • for fiber, some of the best fruits are berries and dried fruits
  • tropical fruits are among the highest in vitamin C
  • dark colored fruits are among the highest in antioxidants

Sources: USDA Database for the Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2 & USDA Food Nutrient Database

Leave a Reply

Your email address will not be published. Required fields are marked *