Acerola cherries
Paralaxis//Getty Images Native to countries in the western hemisphere such as Barbados and the West Indies, "acerola cherries are one of the foods highest in vitamin C," says Sue-Ellen Anderson-Haynes, MS, RDN, founder of 360Girls&Women, LLC., and they also deliver an array of other phytochemicals. Vitamin C is an essential nutrient that functions as an antioxidant to "support immunity and help with collagen synthesis for healthy skin and joints," adds Anderson-Haynes.
Kiwiberry
lacaosa//Getty Images This relative of the furry-fleshed kiwi is much smaller but just as nutritious. Smooth-skinned with the same sweet tartness as larger kiwis, the kiwiberry is a robust source of vitamin C and also contains lutein (a player in eye health), as well as other essential nutrients such as potassium, calcium and zinc.
Black elderberry
Feifei Cui-Paoluzzo//Getty Images This is what your cold-busting elderberry syrup is made from, and the fruit itself has a sweet and tart flavor that's great on its own or as a compote or jam. "Black elderberries are very high in anthocyanins, pigment-lending plant compounds that support heart and brain health as well as the immune system," explains Anderson-Haynes.
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Papaya
Marco Cristofori//Getty Images This tropical fruit boasts an impressive list of nutrients. Papaya is a good source of vitamins A, C and E, which play a role in immunity, skin health and heart health, as well as fiber (especially if you eat the seeds, which some people may find a bit bitter, but they're totally edible).
Apricot
GSPictures//Getty Images You may be more familiar with the dried version of this tangy stone fruit, but if you see the fresh kind at your supermarket or farmers market, grab some! Apricots are a good source of several nutrients involved in vision health, such as lutein, vitamin E and beta-carotene, a plant compound that our body converts to vitamin A.
Watermelon
Vitalina//Getty Images Watermelon is 92% water, making it a great choice for hydration. Your food provides about 20% of your fluid intake, and eating water-packed snacks like watermelon can help you avoid subtle, headache-spurring dehydration, London says. What makes watermelon an extra great hydration helper is that it's also a source of potassium and magnesium, two minerals that function as electrolytes to help balance fluid levels and offset excess sodium in your diet. Try it in a salad with feta and mint — or grill it for a summery dessert!
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Apples
hdagli//Getty Images An apple a day may in fact keep your cardiologist away. Evidence has shown that frequent apple consumption may reduce total cholesterol, which can help reduce your risk of heart disease. That’s thanks to the phenolic compounds — antioxidant compounds that help to promote healthy cellular function and proper blood flow — found in apple skins. And there are so many ways to eat them, from simple slices dipped in nut butter or yogurt, to stuffed with nuts and raisins and baked, or even as part of a salad or sandwich.
Mangos
ALEAIMAGE//Getty Images Munch on mango for a summery, delicious tropical treat filled with vitamin C, potassium- and beta-carotene. We love making a big batch of mango-filled skewers and loading up the fridge or freezer, so they’re always on hand when you need a nosh. Plus, the prep gets your little ones involved in the kitchen, and that kabob adds an extra layer of fun! Diced mango is wonderful in salsa, a salad, or freeze chunks to throw into smoothies.
Kiwis
Vesna Jovanovic / EyeEm//Getty Images In addition to the vitamin C, potassium and antioxidants you’ll get from kiwi, the combination of folate, magnesium and B-vitamins also found in this fruit can help you chill out. And some research suggests eating kiwi as a pre-bedtime snack may lead to better sleep! Mix some into a slaw, or slice some for a cooling side dish.
RELATED: The Sneaky Foods That Make You Sleepy
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Bananas
RedHelga//Getty Images Bananas are an easy grab-and-go snack that are a source of prebiotic fiber, which is necessary for good gut health. They also contain potassium, which supports heart health. For an extra heart-healthy boost, slice bananas on top of morning oats with a tablespoon of chia seeds and walnuts—it's a hearty, energy-packed breakfast loaded with fiber, vitamin B6, potassium, magnesium, vitamin C and manganese.
RELATED: 25 Cheap Healthy Foods You Can Buy at the Grocery Store
Oranges
Dimitris66//Getty Images You already knew that oranges came packed with vitamin C, but get this: Citrus fruits have been shown to have anti-inflammatory, antioxidant and anti-cancer properties. Oranges are wonderful on their own, sliced into a salad, or used in cooking or baking.
Cherries
imagestock//Getty Images Feeling stressed? Grab a handful of cherries. In addition to their multitude of antioxidant benefits, these little stone fruits contain quercetin, a type of antioxidant linked to promoting feelings of calmness, London says.
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Grapes
Michail Lazaridis / EyeEm//Getty Images Grapes contain compounds with antioxidant properties, which may help reduce cellular damage, says London. Frozen grapes are a wonderful, hydrating summer treat, but also consider roasting grapes along with veggies on a sheet pan!
Guava
Thai Yuan Lim / EyeEm//Getty Images Give your immune system a boost with guava. They're rich in vitamin C, potassium and fiber, and have a fair amount of folate. With a tropical tang, guavas can be used to make a tasty jam, or turned into a syrup or glaze to use in a host of recipes.
Cantaloupe
merc67//Getty Images Cantaloupe is high in potassium, vitamin C and folate. The flavonoids found in melon have anti-inflammatory, blood sugar-stabilizing, and immune-boosting properties. Plus, water-filled cantaloupe offers a hydration boost. You can make a cool salad with cantaloupe and cucumber, with granola sprinkled on top for a bit of crunch!
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Strawberries
huayang//Getty Images Strawberries are a great source of antioxidants — especially vitamin C. Just one cup of halved strawberries packs about 150% of your daily value. The same serving also contains about 80 calories and up to 9 grams of fiber, a combo that helps you enjoy maximum flavor and fullness for a minimal number of calories. Use their sweetness to create wonderful desserts!
Grapefruit
huseyintuncer//Getty Images Like other citrus, grapefruit packs tons of vitamin C. "Research has shown that consuming grapefruit improves blood pressure and may help to lower cholesterol levels," London says. Make it easy to get those citrusy sections with a grapefruit knife and add them to salad, yogurt, granola or oatmeal.
RELATED: 35 Foods That Can Help Lower Your Cholesterol
Blackberries
Lera Pyatnitsa / EyeEm//Getty Images Blackberries provide nature’s perfect snack: They’re deliciously sweet, satisfying and nutrient-packed. One cup can provide about half of the vitamin C you need each day. Plus, they're a good source of both vitamin K and manganese. Our favorite way to eat any type of berries? Swap them for jam in PB&J to add extra fiber, more antioxidants and less sugar.
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Avocados
FotografiaBasica//Getty Images Plums
Norbert Kamil Kowaczek / EyeEm//Getty Images Plums have been shown to have anti-inflammatory benefits that may help to boost cognition. Choose dried prunes for even more calcium and magnesium, which have been linked to decreasing your risk of osteoporosis. Or when you're grilling chicken or a steak, throw on some halved fresh plums — the heat intensifies their sweetness.
Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention, Good Housekeeping and Woman's Day since 2017. She has more than 13 years of reporting and editing experience and previously worked as research chief at Reader’s Digest, where she was responsible for the website's health vertical as well as editing health content for the print magazine. She has also written for Chowhound, HealthiNation.com, Huffington Post and more.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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