And guess what? Apples were like the superheroes of dietary flavonoids, showing the strongest connection to a longer, healthier life. So, keep enjoying those apples — they're like tasty health boosters! Apples boast an impressive lineup of antioxidants, including quercetin and catechins, which act as powerful shields against cancer.

An apple a day may indeed keep the oncologist away! Your gut is often called your "second brain," and apples can help maintain this crucial system. Apples provide prebiotic fiber, which nourishes the beneficial bacteria in your gut.

A diverse gut microbiome, as proven by a study in the journal Gut, is linked to overall health and well-being. So, consider apples your gut's best friend! Apples are a dieter's dream, being low in calories yet high in fiber. A study in the journal Obesity showed that apple-eaters lost more weight and body fat than those who didn't include apples in their diet.

The Journal of the American College of Nutrition reported that apples are famous for being rich in good stuff like polyphenols, fiber, carotenoids, and other nutrients.

They work by cleaning up harmful free radicals, controlling genes, and sending important signals to your body, especially in places like fat tissues. So, munching on apples can really do wonders for your health! Apples contain quercetin, an antioxidant with brain-boosting powers.

Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline. While feeling low in energy is common, some factors may lead to fatigue or an energy crash—what we eat, when we eat, how much we eat, our sleep quality and more.

Certain foods can fuel the body with long-lasting energy. Scroll down to discover our top seven picks of fruits that can give you a boost in energy.

Apples are delicious, nutritious and versatile. They are high in fiber , which helps the naturally occurring sugars digest slowly for sustained energy. One medium apple about 6. If you're looking for a satisfying snack, pair some apple slices with natural peanut butter. Oranges are a vitamin C powerhouse.

According to the National Institutes of Health , vitamin C helps strengthen your immune system and reduce oxidative stress, which helps prevent fatigue. Though vitamin C deficiency is rare, people who don't get enough can experience scurvy, increasing feelings of weakness and fatigue.

For those with an iron deficiency , this water-soluble vitamin enhances iron absorption, helping reduce the related symptoms, including fatigue. Bananas are not a stranger when it comes to providing energy. A review published in Food Reviews International noted that two bananas could provide energy for 90 minutes.

Bananas are also an excellent source of potassium, an essential nutrient for maintaining proper body function. One medium banana provides calories and 3 grams of fiber for steady energy. Avocados are another fiber-rich fruit that can prevent blood sugar spikes, which can lead to energy crashes.

Additionally, avocados are packed with healthy fats that not only give you lots of energy but keep you satisfied. According to the USDA , 1 cup of sliced avocado contains calories, 10 grams of fiber and 17 grams of unsaturated fat.

For a fresh and delicious afternoon pick-me-up, try our Avocado Caprese Salad. Peaches are sweet and refreshing, perfect for a boost of energy. Per the USDA , one peach about 5 ounces contains 69 calories and 2 grams of fiber. Peaches are also a great source of essential nutrients , like potassium and vitamins A and C, to help you feel your best.

While plums are notable for their potential laxative effects, they are also great for an energy boost. One avocado g contains the following nutrients :. Avocados also contain folate, vitamin A, and beta-carotene.

Learn more about avocados. People can add avocado to salads, or mix with lime, garlic , and tomatoes to make guacamole. Add avocado to smoothies or hummus , or use avocado instead of other fats in baking.

Like strawberries, blueberries contain anthocyanin, which is a powerful antioxidant. Because of this, they might protect against heart disease, stroke, cancers, and other conditions.

Blueberries also contain pterostilbene, a compound that may help prevent plaque from collecting in the arteries. Half a cup of blueberries 75 g provides the following nutrients :.

Learn more about blueberries. Fresh or frozen blueberries are a great addition to breakfast cereals, desserts, yogurt, or smoothies. Berries are among the healthiest fruits to eat. They have high antioxidant levels, averaging nearly 10 times the antioxidants of other fruits and vegetables.

All fruits have health benefits, but people should eat a wide variety of fruits and vegetables to gain the most benefit. The colors in fruits and vegetables reflect their phytonutrient or antioxidant content.

Eating a rainbow-colored selection will ensure people get the full spectrum of antioxidants. Different fruits have different health benefits.

For the best results, add a variety of fruits to the diet. By eating fruit, a person is providing their body with key vitamins, antioxidants, and dietary fiber.

This can have significant benefits for heart health, digestion , weight management, and skin health. People can enjoy a wide variety of fruits to improve their health and lower the risk of inflammation, heart disease, cancer, obesity, and diabetes.

In this article, we discuss different types of fruit juice, their health benefits, risks, and how much fruit juice to drink. Fruits and vegetables have different botanical structures, but both are nutritious foods.

Learn more. This article looks at the benefits of eating fruit, the possible side effects of eating too much fruit, and the optimal amount of fruit to eat. What are micronutrients? Read on to learn more about these essential vitamins and minerals, the role they play in supporting health, as well as….

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Katherine Marengo LDN, R. Lemons Strawberries Oranges Limes Grapefruit Blackberries Apples Pomegranate Pineapple Bananas Avocado Blueberries FAQ Summary.

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Atlantic diet may help prevent metabolic syndrome. Related Coverage. Types of fruit juice, their benefits, and how much to drink Medically reviewed by Amy Richter, RD.

What is the difference between fruits and vegetables?

Bake until asparagus is tender-crisp and salmon flakes easily, about 12 to 15 minutes. Remove from the oven and cool. Use a fork to gently flake the fish into large sections. Warm the tortillas, one at a time, in a medium skillet over medium-high heat, about 1 minute per side. To assemble tacos, place a tortilla on a clean surface and top with ¼ cup spinach, 2 to 3 spears of asparagus, salmon, hot sauce if using , yogurt, and onion if using.

Serve warm. Avocado is a key component to a modern-day brunch staple, avocado toast, and contains a bevy of nutrients worth celebrating. According to the U. Department of Agriculture USDA , ½ an avocado provides 29 milligrams mg of magnesium, or about 7 percent of the DV.

Magnesium plays a role in regulating blood pressure and blood sugar , and magnesium deficiency is associated with a higher risk for type 2 diabetes, according to the NIH.

Avocado also provides fiber 6. An advisory published by the American Heart Association noted that replacing saturated fat from sources such as butter with the fats found in foods such as avocado can help reduce the risk for heart disease.

RELATED: The Best and Worst Fats for Heart Health. Exotic fruits have long been revered as superfoods for their nutritional content and medicinal properties. Research shows that pomegranates , for example, may bolster heart health , and make a good candidate for dietary supplements that could prevent cardiovascular disease, according to one article.

Blueberries are at the top of almost every superfood list, but just about any edible berry is worthy of superfood status. While all differ in nutritional value, blackberries, cranberries the fresh, not dried, variety , strawberries , and raspberries, to name a few, are low-calorie, high in fiber, and packed full of antioxidants that help fight against cancer-causing free radicals, notes one study.

RELATED: 11 High-Fiber Foods to Add to Your Diet. Named after the cross-like appearance of their petals, per the Academy of Nutrition and Dietetics , cruciferous vegetables are heralded for health benefits such as lowering the risk of cancer and preventing heart attacks and stroke.

Broccoli , Brussels sprouts, bok choy, cauliflower, cabbage, and maca a Peruvian plant popular in North America as an energy booster, per research are all types of cruciferous veggies that are full of fiber. Not only is fiber good for you, but it makes you feel full longer, which could help with weight loss, according to the American Society for Nutrition.

More studies in humans are needed, though. Unlike many animal products high in saturated fats, such as red meat and processed meats, that can raise the risk of heart disease , fish is full of protein and rich in healthy fats. Omega-3 fatty acids — namely the type you get from seafood including fish — are particularly beneficial to our bodies, notes the NIH.

These types, eicosapentaenoic acid EPA and docosahexaenoic acid DHA , are used more efficiently than the third type of omega-3, alpha-linolenic acid ALA , which comes from plant sources such as flaxseed and nuts , research has shown.

RELATED: Prescription Omega-3 Fatty Acid Medication Lowers Risk for Heart Attack, Stroke. They may be pungent some even bring us to tears , but allium vegetables — chives, onions, garlic , leeks, and the like­­ — deliver potent health benefits that contribute to their superfood status.

Once used to ward off the evil eye, garlic also has antibacterial and antiviral properties, according to research. Studies have found allium vegetables may play a role in preventing cancer, and garlic in particular may benefit people living with diabetes, high cholesterol, and high blood pressure, according to a meta-analysis.

For centuries, mushrooms have been considered a superfood and are still used in traditional Chinese medicine to cleanse the body and promote longevity. Researchers have long studied the antibacterial, antioxidant, and anti-inflammatory properties of mushrooms, and mycotherapy — the use of mushrooms as medicine — is used as a complementary treatment for breast cancer.

A review found mushrooms to have some anticancer effects, but the authors noted that this is based on only a couple of studies, and more robust clinical research is necessary.

RELATED: Will Drinking Mushroom Tea Make You Healthier? Wellness gurus tout different superpowers for each nut — almonds for heart health, cashews for cognition, Brazil nuts for cancer — but all are a great source fat, fiber, and protein ones encased in sugar or salt are on the less healthy side , notes the Harvard T.

Seeds like flaxseeds, chia seeds , and hemp seeds are easy to incorporate into your diet and are packed with vitamins and minerals. While nuts are high in fat, they also keep you feeling full longer, and research has linked nuts to a lower risk of weight gain and obesity. Generally, the darker the color of a vegetable, the more nutrients it contains, says Wolfram.

Dark, leafy greens like arugula, kale , collard greens, spinach, lettuce, and Swiss chard get their vibrant colors from chlorophyll, which keeps plants healthy, and the dietary fiber found in dark greens can decrease the risk of colorectal cancer, according to the American Institute for Cancer Research.

Carotenoids, another type of plant pigment, also act as antioxidants and are associated with lower cancer incidence, according to one review. RELATED: The Top Foods High in Vitamin C — and Why the Nutrient Is So Critical.

Like superfoods, ancient grains are another buzzword that markets certain grains and seeds — like buckwheat, farro, and quinoa — as more nutritious than modern crops. Simply choose whole over refined grains. Compared with white rice , for example, brown rice provides more nutrients and fiber, according to the Harvard T.

Also, barley, bulgur wheat, brown rice, and oats are common whole grains that have the whole nutritional package, notes the Harvard school , and are packed with fiber, antioxidants, and vitamins. Brown rice specifically has a variety of phenolic acids with antioxidant properties that may help prevent conditions like type 2 diabetes, cancer, and heart disease, per one study.

Citrus fruits have been crowned as superfoods because of their fiber and vitamin C content. The sweet and sour bite of citrus fruits like grapefruit , oranges, lemons, and limes is also low in calories and high in water.

RELATED: 8 Best Fruits for People With Diabetes. Kimchi , kombucha , kefir , miso, sauerkraut, and yogurt are all fermented or preserved foods that are rich in probiotics.

Research from suggested that probiotics may contribute to a healthy gut microbiome and play a role in disease prevention. Probiotics are found in supplements but also foods, many of them fermented.

Consuming yogurt with live bacteria may improve microbiota diversity, according to the Harvard T. Unlike its sweeter milk and white chocolate counterparts, dark chocolate may offer health benefits. The cacao in dark chocolate is full of antioxidants, which may play a role in cancer prevention , heart health, and weight loss, according to research.

A 1- or 2-oz serving of dark chocolate with a minimum of 70 percent cacao a day may have other health benefits, such as improving cognition, preventing memory loss , and boosting mood, reported one small study.

RELATED: 8 Healthy Reasons to Eat Dark Chocolate. Sweet potatoes have long been on the superfoods list, and for good reason.

Carrots, beets, parsnips, potatoes, and yams are all types of root vegetables that have sustained human life for hundreds of years — and through many a harsh winter.

Nutritious, easy to grow, and with an exceptionally long life span some can last months, if stored properly , root vegetables are packed with healthy carbs and starches that provide energy, according to the Harvard T.

One review suggested that this root veggie may contribute to preventing diabetes , obesity, cancer, and other health conditions thanks to their anti-inflammatory, antioxidative, and antimicrobial properties.

As a bonus, root veggies including sweet potatoes are also gluten-free , making a great dietary alternative for those who are gluten intolerant or have celiac disease.

As far as superfoods go, the beans and legume family possess the power of plant-based protein. Chickpeas, edamame , lentils, peas, and the thousands of other bean types are densely packed with nutrition, and research has found the high levels of fiber and vitamins in them can help with weight loss and regulating blood sugar levels, according to one study.

Peanuts are also in the legume family as well, making this nut look-alike a great, low-carb snack, per Harvard Health Publishing. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy.

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By Anna Brooks. Medically Reviewed. Reyna Franco, MS, RDN of American College of Lifestyle Medicine. For proven health benefits, reach for greens and berries. Featured Recipe.

Sheet Pan Salmon and Asparagus Tacos These delicious tacos come together quickly with all the convenience of a sheet pan dinner. contains Fin fish , Wheat , Dairy. SERVES 4. CALORIES PER SERVING AUTHOR Kelly Kennedy, RDN.

Print Download Pinterest. PREP TIME 10 min. Ingredients 1 bunch fresh asparagus, thoroughly rinsed and dried, tough ends removed. Your favorite green hot sauce, to taste optional, but highly recommended.

Directions 1 Preheat oven to degrees F. Line a baking sheet with parchment or a silicone mat. Nutrition Facts Amount per serving Serving size 2 tacos. calories total fat 15g. saturated fat 3. protein 35g. carbohydrates 46g. fiber 2. sugar 7. added sugar 0g. sodium mg. Rate recipe.

Share recipe Facebook Twitter Pinterest Copy Link. Editorial Sources and Fact-Checking. Resources Superfood Claims to Be Banned. Fresh Produce Journal. July 12, May 5, Superfoods or Superhype? Harvard T. Dietary Supplement Label Database. National Institutes of Health Office of Dietary Supplements.

Avocados, Raw, All Commercial Varieties. The fiber and potassium in strawberries can also support a healthy heart.

In one study , people assigned female at birth who ate 3 or more servings per week of strawberries and blueberries — which are both known for their high anthocyanin content — had a lower risk of having a heart attack than those with a lower intake.

Strawberries and other colorful berries also contain a flavonoid called quercetin. This is a natural anti-inflammatory compound. One cup, or g, of strawberries provides the following nutrients :.

Learn more about strawberries. Strawberries are a versatile fruit. People can eat them raw or add them to breakfast cereals or yogurt , blend them into a smoothie, or make them into jam. For more science-backed resources on nutrition, visit our dedicated hub.

A g orange also contains the following nutrients :. Vitamin C acts as a powerful antioxidant in the body. This vitamin is also essential for immune system function. It boosts immune function by helping the body to absorb iron from plant-based foods.

The human body cannot make vitamin C itself, so people need to get this vitamin from their diet. Oranges also contain high levels of pectin, which is a fiber that can keep the colon healthy by binding to chemicals that can cause cancer and removing them from the colon. Learn more about the benefits of oranges.

People can eat oranges on their own as a refreshing snack or by drinking a glass of pure orange juice. Juice oranges at home or choose a brand of fresh juice whose label states it is not from concentrate.

People can also grate orange peel into a salad or yogurt, or as a cereal topping to add extra flavor. Like other citrus fruits, limes provide a healthful dose of vitamin C. They also have similar health benefits, including antibacterial and antioxidant properties.

The juice of one lime provides the following nutrients :. Read more about the benefits of limes and lime water. Limes work well in savory foods. Try adding the juice or grated peel of a lime to flavor salad dressings or rice dishes.

Otherwise, juice a lime and add to hot or cold water for a refreshing drink. Grapefruits are sour fruits full of health-inducing vitamins and minerals. Grapefruits can be pink, red, or white. Half a grapefruit g contains the following nutrients :. The flavonoids in grapefruits can help protect against some cancers, inflammation, and obesity.

A review study suggests the compounds called furanocoumarins found in grapefruits can help protect against oxidative stress and tumors, and they may support healthy bones.

Some research from this review suggests that grapefruit furanocoumarins may have anticancer properties, which may be especially effective against breast cancer , skin cancer , and leukemia. However, researchers still need to carry out more studies to confirm these properties.

People may wish to contact a doctor before adding grapefruit to their diet, as it can interact with certain medications. Learn more about grapefruit benefits. Blackberries contain many seeds, so they have a high fiber content. This means they can help improve gut health and heart health.

Half a cup cup 75 g of blackberries contains the following nutrients :. Learn more about blackberries. People can eat blackberries fresh, add them to yogurt for breakfast or dessert, or add frozen blackberries to smoothies.

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

One medium apple with the skin contains the following nutrients :. Learn more about apples. Raw apples make a great snack, and combining them with almond butter helps balance protein and fat intake.

This may be because pomegranates contain particularly high levels of polyphenols. Research discussed in this review also suggests that pomegranates may restrict the growth of human prostate cancer cells.

One raw pomegranate g contains the following nutrients :. One pomegranate also contains This vitamin is essential for strong bones and healthy blood cells. Learn more about the benefits of pomegranate juice. Pineapple is an exotic fruit that may help reduce inflammation and promote healthy bowel movements.

Pineapple contains an active compound called bromelain , which many people take as a dietary supplement because of its potential health benefits. The National Center for Complementary and Integrative Health states that bromelain may help with reducing nasal inflammation or sinusitis , though more research is necessary.

Pineapples a l s o contain manganese , which the body uses to build bone and tissue. A slice of pineapple g contains the following nutrients :.

Read more about the benefits of pineapple and pineapple juice. People can enjoy fresh pineapple by itself or in fruit salads. They can also use pineapple to make tropical salsa or add it as a topping on fish tacos.

Bananas are well known for their high potassium content. One banana g contains around mg of potassium. Potassium helps the body control blood pressure.

Bananas are also a good source of energy, with one banana containing calories and Learn more about bananas. A banana is an excellent fruit to use to thicken a smoothie. People can also use them in baking as a natural sweetener or to make banana bread or pancakes.

Avocados are rich in oleic acid, a monounsaturated fat. Monosaturated fats can help lower cholesterol levels. The American Heart Association notes that maintaining healthy cholesterol levels with healthful fats could reduce the risk of heart disease and stroke.

Like bananas, avocados are rich in potassium. They also contain lutein, an antioxidant that is important for healthy eyes and skin.