Top 5 Healthy Fruits For Your Healthy Morning In 2023

1 Mango

Known as the “king of fruits,” mangoes are an excellent source of potassium, folate, fiber, and vitamins A, C, B6, E, and K. They’re also rich in numerous plant polyphenols that have antioxidant and anti-inflammatory properties (27Trusted Source).

In particular, mangoes are high in mangiferin, a potent antioxidant. Studies have shown it may protect the body from chronic diseases, such as type 2 diabetes, heart disease, Alzheimer’s, Parkinson’s, and certain forms of cancer (28Trusted Source, 29Trusted Source, 30Trusted Source).

What’s more, mangoes contain fiber, which helps support regular bowel movements and aids digestive health (31Trusted Source).

2 Apples

Apples make a quick and easy addition to the diet. Eat them with the skin on for the greatest health benefits.

Apples are high-fiber fruits, meaning that eating them could boost heart health and promote weight loss. The pectin in apples helps to maintain good gut health.

One medium apple containsTrusted Source the following nutrients:

95 calories
25.13 g of carbohydrate
4.4 g of fiber
195 mg of potassium
11 mg calcium
8.4 mg vitamin C

Research has shown that there is a link between eating apples regularly and a lower risk of cardiovascular disease, certain cancers, and diabetes.

Apples also have high levels of quercetin, a flavonoid which may have anti-cancer properties.

One study found that people who ate whole apples were 30 percentTrusted Source less likely to be obese than those who did not. This can lower the risk for diabetes and heart disease.

Read more about apples.

How to eat apples

Raw apples make a great snack and combining them with almond butter helps balance protein and fat intake. People can also add raw or stewed apples to yogurt, or use applesauce in cooking.

3 Coconut.

Although not actually a fruit but a nut, Dr. Ong included this on the list. Sugar from coconut is all natural. That is why it is recommended to people with diabetics. Studies have shown that it has a low glycemic index (GI) of 35, which is much lower than the 54 GI, which nutritionists consider as safe for people who have to watch their blood glucose level. “It has also glumatic acid, the same ingredient present in Viagra,” says Benjamin Lao, president of Lao Integrated Farms Inc., based in Bansalan, Davao del Sur.

One American health magazine hails coco water as “America’s healthiest beverage” for providing enhanced hydration, essential nutrition and all five essential electrolytes (calcium, potassium, magnesium, phosphorus and sodium).

When compared with a popular sports drink per 100 milligrams, coco water has more potassium (294 milligrams versus 11.7 milligrams), less sodium (25 milligrams versus 41 milligrams), more chloride (118 milligrams versus 39 milligrams), more magnesium (10 milligrams versus 7 milligrams), and less sugars (5 milligrams versus 6 milligrams).

4 Strawberries

Strawberries are low in calories and a good source of folate, says Grace Clark-Hibbs, MDA, a registered dietitian nutritionist and founder of her private practice Nutrition with Grace. They also have more vitamin C than oranges.

Folate is important for red blood cell production and the growth of healthy cells, making it particularly important for those in early pregnancy.

One cup of whole strawberries contains:

46 calories
2.9 grams of fiber (10.4% DV)
84.7 milligrams of vitamin C (94% DV)
34.6 micrograms of folate (8.7% DV)

5 Raspberries

With a quick scan of this list, it’s safe to say berries are the equivalent of leafy greens in the vegetable world. They’re packed with fiber (8 grams per cup—that’s about a third of your daily needs!), contain a variety of phytonutrients, and their net antioxidant effect is, gram for gram, second only to herbs and spices.

Additionally, a 2011 study3 showed that consuming 60 grams of black raspberry powder slowed the growth rate of colorectal cancer cells and the blood vessels that supply them in two to four weeks. Researchers believe that the fruit phytochemicals stimulate our own enzyme defenses that neutralize cellular waste products known as free radicals, which, left unchecked, promote cellular deterioration and lead to cancerous mutations.

Admittedly, most of the berry/cancer research has measured the effect of a berry extract on human cancer cells in a test tube. But Dr. Shetreat believes that berries as a complementary therapy for cancers of the colon, prostate, and breast looks promising. The colon cancer connection makes especially good intuitive sense, she adds, since the fiber in the fruit feeds good bacteria in the gut, which then produce organic acids, which then feed the cells that protect the colon’s lining. Bonus: Raspberries are also a great source of vitamin C.

Try it: This beet, apple, and raspberry salad with herbed millet is loaded with filling, digestion-friendly fiber.

1 Mango

2 Apples

3 Coconut.

4 Strawberries

5 Raspberries

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