Fruit is one of the best things you can eat! Eating it regularly can be good for your body, it can boost your mood, bring you energy, satisfy your sweet tooth, and they’ll bring all of their health benefits.

What Are Super Fruits

Not all fruits are created equal, but there are some fruits that are so full with nutrients, antioxidants, vitamins and minerals, that eating them can help with weight loss, heart health, blood sugar levels, immune system, and so much more.

That fruit is called super fruit. Eating super fruits brings you tons of benefits, and you should definitely include them in your diet.

Benefits Of Eating Fruits Everyday

There are tons of benefits you get with eating fruits every day, but here are some of the most important ones.

Good source of nutrients

When it comes to healthy eating, getting enough nutrients is one of the most important things. Since fruit contains so many vitamins and minerals, it’s a crucial part of healthy eating.

Good source of fiber

Dietary fiber is very important for your health, and fruit and vegetables are great sources of fiber.

They help control blood pressure and blood sugar

Fruit also helps control blood pressure and blood sugar, which can help with type 2 diabetes, and help reduce the risk of heart disease.

They lower bad cholesterol

Another great thing about fruit is that it lowers your bad cholesterol levels.

20 Best Super Fruits To Eat

I’m sure you’re interested to hear which fruit is super fruit, how they can benefit you, and how you can use them in recipes (except for eating them by themselves, which is of course delicious as well).

So, let’s get into it.

Apples

We have to start with apples! They’re probably one of the most popular and commonly used fruits, and there’s a good reason why! They have tons of health benefits: they are great for heart health, they are anti-inflammatory, they’re a powerful antioxidant, and they help with high blood pressure. Of course, the list goes on and on.

We’ve all heard the famous saying “An apple a day keeps the doctor away”, and the saying is there for a good reason!

Apples are also great for weight loss, so if you’re on a weight loss journey, definitely include apples in your diet.

Here are some meal ideas that include apples:

Apple and “Reese’s” Dip

241 calories

Ingredients:

• 1 Apple, small – 77 calories

• 1 Tbsp Peanut butter – 94 calories

• 1 Tbsp Chocolate chips – 70 calories

Instructions:

1. Mix peanut butter and chocolate chips in a microwave safe bowl, microwave for 30-45 seconds, until you can blend

2. Slice apple

3. Dip apple in peanut butter chocolate mix

Apple “Samoas”

269 calories

Ingredients:

• 1 Apple, small – 77 calories

• ⅔ Tbsp Chocolate chips – 46.9 calories

• 1 Tbsp Coconut chips – 45 calories

• 1 oz Caramel – 100 calories

Instructions:

1. Slice apples as shown in picture. Cut out core of slices.

2. Melt caramel in microwave for ~60 seconds.

3. Drizzle caramel on top of apple slices.

4. Top with chocolate chips and coconut flakes.

5. Note: 2/3 Tbsp = 2 tsp (for chocolate chips)

6. Bonus tip: make 2 “cookies” & eat the other apple slices on the side, to make the 2 “cookies” have a good amount of toppings!

Yogurt with Crushed Nuts and Diced Apple

287 calories

Ingredients:

• 1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

• 1 Apple, small – 77 calories

• ⅛ cup Nuts – 100 calories

Instructions:

1. Chop apple.

2. Place nuts in a plastic bag. On a hard, flat surface use a rolling pin or other similar object to crush them.

3. Add apple and nuts to yogurt.

4. No dairy? Use a dairy-free yogurt. No nuts? Use seeds. Want a flavored yogurt? Choose one with less than 15 gm added sugar.

Peaches

Peaches are not only delicious, but they’re great for your health! They’re antioxidants, anti-inflammatory, and are a great source of vitamins such as vitamin C, potassium, and vitamin A.

Keep in mind when eating peaches, if you want all of their health benefits, it’s better to eat them raw. Of course, you can still put them in pies, but just be aware of the fact that they keep the most nutrients when they are eaten raw.

Here are some food ideas that include peaches:

Peach & Yogurt Box with 1/8 Cup Nuts

341 calories

Ingredients:

• 1 Peach – 59 calories

• ⅛ cup Nuts – 100 calories

• 1 Egg, large – 72 calories

• 1 Yogurt, plain, Greek, 2%, single-serving container – 110 calories

• 1 Everything bagel seasoning, das
  h – 0 calories

Instructions:

1. Hard boil egg.

2. Arrange all foods in a container.

3. If you want to use a flavored yogurt, choose one with less than 15 gm sugar. No dairy? Use extra eggs. No nuts? Use seeds.

Peach Mozzarella Salad

412 calories

Ingredients:

• 2 cups Leafy greens, arugula, raw – 10 calories

• 1 cup Tomatoes, grape – 32 calories

• 1 Peach – 59 calories

• 2 oz Mozzarella balls, mini – 162 calories

• 1 Tbsp Balsamic glaze – 30 calories

• 1 Tbsp Olive oil (Tbsp) – 119 calories

• 1 Basil, dash – 0 calories

• 1 Salt, dash – 0 calories

Instructions:

1. Slice tomatoes, cut peach into small pieces.

2. Combine all ingredients.

3. No dairy? Use prosciutto.

Grapefruit

Grapefruit is one of the best super fruits for weight loss! Of course, the health benefits don’t stop there, and they’re huge, but if you’re trying to lose weight, grapefruit is the fruit to eat! They’re also great for controlling your cholesterol levels and keeping them in check.

Just like all other citrus fruits, grapefruits are antioxidants, and they’re full of magnesium, vitamin C, fiber, and potassium.

If you don’t know how to eat grapefruit, here are a few ideas:

• Put them in salads,

• Put them in fruit salads,

• Mix them with nuts for a quick snack,

• Make grapefruit juice.

Pomegranates

Pomegranates are one of the best antioxidants ever! Besides that, they can reduce blood pressure, high cholesterol, have some anticancer properties, can help prevent cardiovascular disease, and many more health benefits.

Pomegranate juice is also amazing and is probably one of the best fruit juices to drink. However, if you want to try this refreshing drink, wait until September, as pomegranates are the best between September and February.

Here are some ideas for including pomegranates in your meals:

Brussels Pomegranate Salad

489 calories

Ingredients:

• 1 Egg, large – 72 calories

• 1 Serving of crackers, 110 calories per serving – 110 calories

• 2 cups Leafy greens, spinach, raw – 14 calories

• ½ cup Pomegranate seeds – 87 calories

• ¼ cup Cheese, Parmesan, shaved (cups) – 83.25 calories

• ⅛ cup Almonds – 105 calories

• 1 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 17.5 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

Instructions:

1. Spray pan with an oil spray.

2. Cut off rough stem of Brussels and then cut in half (you can also buy pre-shaved Brussels sprouts for this salad if you find it in your store).

3. Stir fry Brussels sprouts until you see some browning – on medium heat for ~15 minutes.

4. Let cool in the refrigerator for at least 20 minutes.

5. Mix with the rest of the ingredients and enjoy!

6. Hard boil eggs, and have crackers on the side.

7. I’m using fig & olive crackers from Trader Joe’s here – but use any whole grain cracker you can find!

8. Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.

Fall Pomegranate Salad

377 calories

Ingredients:

• ⅛ cup Pecans (cups) – 94 calories

• ½ cup Pomegranate seeds – 87 calories

• ⅓ cup Cheese, crumbled, feta – 133 calories

• 4 cups Leafy greens, spinach, raw – 28 calories

• 2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 35 calories

• 1 Salt, dash – 0 calories

Instructions:

1. Mix all ingredients

2. No pomegranate seeds? Use any other berry e.g. strawberries. No nuts? Use seeds.

Goji berries

Goji berries are not only delicious, but they have insanely big health benefits. They really earned to be called super fruit.

They have high antioxidant levels, they’re high in fiber, and they’re used to treat conditions that affect many different things, such as eyes, liver, and digestive system.

They’re also known to protect your vision and lower blood levels.

You can eat them raw, put them in salads, put them in granola or granola bars, add them to smoothies, or put them in trail mixes.

Watermelons

Watermelon is one of the favorite summer fruits to most people. And, it’s actually considered a super fruit as well! It’s high in lycopene, fiber, vitamin C, vitamin A, and antioxidants.

Watermelon also has an amino acid that is important for many body functions.

It’s so refreshing, and great to put in m
any recipes!

Here are a few ideas:

Watermelon, Feta, & Mint Salad

328 calories

Ingredients:

• 1 cup Watermelon chunks – 46 calories

• 2 cups Leafy greens, raw – 30 calories

• ⅓ cup Cheese, crumbled, feta – 133 calories

• 1 Tbsp Olive oil (Tbsp) – 119 calories

• 1 Salt, dash – 0 calories

• 1 Pepper, dash – 0 calories

• 1 Tbsp Mint – 0 calories

Instructions:

1. Cut up watermelon into small pieces

2. Mix all ingredients together in a bowl

3. No feta? Use avocado, pecans, or sunflower seeds

Watermelon Feta Bites

406 calories

Ingredients:

• 1 cup Watermelon chunks – 46 calories

• 2 oz Feta, block – 150 calories

• ¼ cup Almonds – 210 calories

Instructions:

1. Cut feta block into small square chunks

2. With toothpicks, spear one watermelon chunk with one feta square

3. Notes: Any kind of nut is fine. Use seeds instead of nuts if you don’t eat nuts. Even though chocolate is in the picture it’s not an ingredient here. Add it & track it if you want to! No dairy? Add additional nuts.

Watermelon Feta Salad

415 calories

Ingredients:

• 2 cups Leafy greens, spinach, raw – 14 calories

• 1 Cucumber, small – 32 calories

• ¼ cup Cheese, crumbled, feta – 99.75 calories

• ¼ cup Pecans (cups) – 188 calories

• 1 cup Watermelon chunks – 46 calories

• 2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) – 35 calories

• 1 Salt, dash – 0 calories

Instructions:

1. Chop cucumber into coin shapes.

2. Mix all ingredients.

3. Roasted & salted nuts are fine. No nuts? Use seeds. No dairy? Use extra nuts.

4. Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.

Plums

Plums have tons of vitamins and minerals in them, such as vitamin C and vitamin A.

They have antioxidant and anti-inflammatory elements, so they definitely fall into the ‘super fruit’ category. They also help reduce cellular damage caused by free radicals, and that has many health benefits..

Acai berries

Acai berries are popular because of acai bowls, but they’re not just super delicious. They’re very good for you as well.

They help with your blood sugar, blood fats, and insulin. So, if you like acai bowls, you definitely like acai berries.

Lemons

Lemons are probably the main thing you think of when thinking of vitamin C.

They’re great for immunity, and also blood pressure.

Avocado

A super trendy, and delicious fruit (yes, avocado is technically a fruit).

It contains healthy fats (and healthy fats are good for you!), fiber, protein, and everything good, which your body definitely needs.

Studies have also shown they help reduce weight, blood pressure, and some heart problems.

Strawberries

Strawberries are high in vitamin C and they have antioxidant content, which makes them very good for your health.

They are delicious on their own, as well as in healthy desserts.

Mangos

Mangos are definitely a super fruit, as they’re full of dietary fiber which helps improve digestive health, and they’re full of antioxidants.

Blackberries

Blackberries are very healthy, and they’re great to eat on their own, or to even drink blackberry juice.

Tomatoes

Even though tomatoes are considered a vegetable, they’re technically a fruit, and a very healthy one for that matter, so I’m including them in this list.

They’re full of vitamin C, as well as potassium.

Figs

Figs are full of dietary fiber and many vitamins and minerals such as vitamins K1 and B6, and potassium.

They’re delicious, sweet, and should be a part of your regular diet.

Nectarines

Nectarines are rich in vitamin C and beta carotene, which makes them a super fruit.

Cherries

Cherries are not only high in vitamin C, but they also have anti-inflammatory properties, which means they’re very good for your health. They can also lower your blood pressure and control your blood sugar levels.

Blueberries

Blueberries can reduce the risk of heart disease and type 2 diabetes, and they’re very nutritious.

Raspberries

Raspberries are excellent sources of fiber, so they’re very important for your digestion. They’re also very nutritious and delicious.

Grapes

Grapes are high in antioxidants, and they can reduce the risk of heart disease.

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