It's a no-brainer that fruits are nutritious and good for you (check out these fruits for weight loss). Yet some offer health benefits that you may not even know about. These tasty and delicious fruits are staples in a healthy diet. So, pick up some of this fruit the next time you're at the grocery store, and add it into your meal and snack rotation.
Watermelon
High in vitamins A and C, watermelon is a popular and juicy summer fruit that's rich in antioxidants and low in calories. It boasts lycopene, which is linked to reducing the risk of certain cancers and promoting heart health. Plus, watermelon is hydrating and filling since its main ingredient is water. Try our
salad that offers the sweetness of watermelon, tartness of lime, saltiness of feta and olives, and semi-spicy herbaceousness of arugula.
Pineapple
This tropical fruit is brimming with bromelain, an anti-inflammatory that's been shown to lower the risk of strokes and heart attacks, help digest protein and boost fertility. It also boasts vitamin C and manganese. Eat it fresh, grilled, broiled or frozen to reap its benefits. Whip up this
kale almond pineapple smoothie for lunch or a snack. Read more about fertility-boosting foods.
Apples
Portable and popular apples are low in calories (a medium-sized apple is about 72 calories) and lack sodium or fat. They contain pectin, a fiber that feeds the bacteria in your belly and helps improve your digestion. Plus, apples can reduce your cancer risk, promote heart health and give you energy, to boot. They also help keep blood sugar stable, which can help you make better snacking decisions (especially helpful if you're trying to lose weight) because you won't be desperate to get something into your belly quickly. And eat up that skin, too; it's rich in disease-fighting compounds. Check out our 10 healthy apples recipes that you're guaranteed to love.
Grapes
Grapes help prevent high cholesterol and heart disease, thanks to their high levels of the antioxidants resveratrol and quercetin. Grapes also provide potassium and iron, which help prevent anemia and cramps. Opt for the red or purple hues, which are the healthiest. Frozen grapes make a fun summer snack—for kids and grown-ups. And try this dish, which may please even people who think they don't like Brussels sprouts: Roasted Brussels Sprouts and Grapes. The combination of the ingredients balances the slightly bitter flavor of Brussels sprouts with the sweetness of grapes for a delicious, healthy side dish.
Strawberries
This nutritious fruit boasts folate, potassium, vitamin C and manganese. And eating them shouldn't cause a blood-sugar spike compared to other fruits. Strawberries are loaded with antioxidants, which help reduce your risk of chronic disease. This vivid red rhubarb and strawberry soup makes a lovely lunch or soup course for an elegant dinner.
Blueberries
All berries are good for you. But sweet and tiny blueberries are the mightiest of the bunch, especially for your figure—the Centers for Disease Control says that one cup of blueberries has 83 calories. Since they're brimming with fiber, they'll help keep you satisfied. And they're loaded with antioxidants that can help reduce the risk of heart disease, diabetes and other health conditions. They also boast immune-enhancing properties, which means they protect the body from illness. And they contain anthocyanin, which has been shown to boost brain power. Need we say more? Buckwheat flour infuses our hearty pancakes with extra protein, fiber and nutrients, and blueberry sauce is the perfect topping.
Oranges
Take one with you wherever you go and reap the benefits of this fruit. Most know that this sweet citrus fruit is a good source of vitamin C, which regulates oil glands, prevents age spots and more. But it's also a good source of B vitamins like folate and thiamine. Its boasts nutrients that help increase iron absorption and prevent anemia.Spice up your boring lunchtime greens by whipping up this Jicama and Strawberry Salad, which contains oranges and strawberries.
Bananas
Easily portable bananas are a guilt-free treat because, like most fruit, they don't contain any salt or fat. They can help regulate your blood pressure, prevent muscle cramps and boost your energy. They offer pectin, which may improve digestive health and blood-sugar control. And of course, they're known for their high levels of potassium, which plays a role in your body's chemical balance. Start your day with these
banana waffles.
