Fruits are like the unicorns of food. They’re filled with beneficial nutrients, and they tend to taste delicious without much prep work. In fact, fruits are packed with an array of vitamins, minerals, and antioxidants that help keep our bodies running smoothly from head to toe.
Adults should aim to enjoy between 1.5 and 2 cups of fruit daily, according to the CDC's most recent dietary guidelines for Americans.
Eating fruit can indeed support your health from head to toe. Research shows that eating a minimum of four to five servings per day can help boost your mood, and may also reduce your risk for heart disease, obesity, and type 2 diabetes. Fruit can also lower your overall mortality risk, according to a recent meta-analysis. If that weren’t enough, the water in fruit adds to your hydration needs, while the fiber is helpful for digestion.
Variety is key here. London recommends consuming fruit of every color in the rainbow daily, and don’t be afraid to grab new ones you’ve never had before. “You really can't go wrong with the type of fruit, the key is that more is better — so even if you're already a fruit lover, see what unfamiliar additions you can find!” says London. Use the list below as a cheat sheet of healthy fruits the next time you're grocery shopping.
🍎 Red Fruits (Heart & Cellular Health)
- Apples
- Strawberries
- Cherries
- Raspberries
- Pomegranates
- Watermelon
Why they’re great: Rich in antioxidants like anthocyanins and lycopene, which support heart health and reduce inflammation.
🍊 Orange & Yellow Fruits (Immune & Eye Health)
- Oranges
- Mandarins
- Grapefruit
- Mango
- Pineapple
- Papaya
- Peaches
- Apricots
Why they’re great: High in vitamin C, beta-carotene, and enzymes that aid immunity, skin health, and digestion.
🍌 Yellow (Energy & Muscle Support)
- Bananas
Why they’re great: Excellent source of potassium and vitamin B6, supporting muscle function and energy metabolism.
🫐 Blue & Purple Fruits (Brain & Aging Support)
- Blueberries
- Blackberries
- Black currants
- Concord grapes
- Plums
- Figs
Why they’re great: Packed with polyphenols linked to improved memory, mood, and reduced risk of cognitive decline.
🥝 Green Fruits (Gut & Whole-Body Health)
- Kiwi
- Green apples
- Pears
- Honeydew melon
- Green grapes
- Avocado*
Why they’re great: High in fiber, vitamin K, and folate. (*Avocado is technically a fruit and provides healthy fats.)
🥭 Tropical & “Try-Something-New” Fruits
- Guava
- Passion fruit
- Dragon fruit
- Lychee
- Starfruit
- Jackfruit
Why they’re great: Nutrient-dense, hydrating, and a great way to expand your palate while boosting micronutrient intake.
✅ Simple Tips to Eat More Fruit Daily
- Add berries to yogurt or oatmeal
- Grab whole fruit for snacks instead of packaged sweets
- Toss fruit into salads (yes—mango, apple, or pear work beautifully)
- Blend smoothies with 2–3 different colors
- Keep frozen fruit on hand for convenience
If you’d like, I can:
- Turn this into a one-page printable handout
- Rewrite it for social media or a newsletter
- Add faith-based or wellness framing
- Create a “fruit-a-day challenge” for workshops or groups
https://youtu.be/ivhauEr3KxU?si=vfkUW2akJvA-p_NJ