But of all the choices out there, from fiber-rich apples to antioxidant-packed blueberries and everything in between, which fruits pack the most powerful punch for overall health and weight loss? “I tend to encourage high-fiber, lower-sugar fruits and to watch portion sizes. Ideally, you also should consume fruit in the context of a balanced meal or snack that also provides protein and/or fat,” says Jessica Cording, M.S., R.D., CDN, registered dietitian and health coach. Here are some other good tips to keep in mind: 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. Try it: This cranberry thyme spritz lets you imbibe without the guilt. Just ensure that the cranberry juice you’re using doesn’t have any added sugars, as sugar can stimulate the growth of bacteria. Additionally, research suggests that blueberries help protect the heart, lowering “bad” LDL cholesterol and slowing plaque buildup, thanks in part to their soluble pectin fibers. While other research suggests blueberries help protect the brain from oxidative stress and may be protective against dementia. “They’re also included in the MIND diet, which was designed to protect against Alzheimer’s disease,” says Cording. Try it: This brain-boosting blueberry smoothie will keep you focused all morning long. Try it: This beet and cherry smoothie is the ideal post-workout drink. Try it: Here’s how to make an elderberry syrup shot at home—which our health editor recommends taking before every flight! Try it: This Turkish-spiced wild rice salad contains whole pomegranate seeds and is the perfect sweet-savory combo. Try it: This ultimate kale salad is absolutely packed with fruits and veggies, including red grapes and a number of our healthiest vegetable picks. Citrus is also a double-threat, Dr. Shetreat says: The pulpy fruit contains most of the vitamins and minerals, while the skin, with its characteristically bitter flavor, contains loads of phytonutrients. While most of us don’t eat orange or lemon rind, you can shave some off with a zester and add it to smoothies, or you can buy kumquats and eat the fruit and the skin. Try it: These warm dates with orange zest and olive oil are what Mediterranean dessert dreams are made of. Try it: This apple-raspberry crisp combines two super-fruits in one!
