When it comes to fruits and vegetables, the more the better. Study after study has shown that people who eat more produce have better health outcomes. Yet Americans aren’t eating enough. The CDC estimates that only 10% of American adults meet fruit and vegetable intake recommendations—defined as 1.5-2 cups of fruits and 2-3 cups of vegetables daily.i
Why are Fruits and Vegetables Essential for Health?
What is it about fruits and vegetables that makes them so good for you? Three things: nutrients, antioxidants, and fiber!
Fruits and Vegetables Are Among the Most Nutrient-Dense Foods You Can Eat
Fruits and vegetables are naturally low in calories but packed with vitamins, minerals, and beneficial plant compounds called phytonutrients, which help you age healthily.
Just one tomato contains around 10,000 different phytonutrients!ii That’s the power of nutrient-dense foods: they give you more nutrition per calorie compared to many other foods. The more colors of produce you eat, the more phytonutrients you get.
Fruits and Vegetables Are High in Antioxidants
Fruits and vegetables are brimming with antioxidants—compounds that help protect your body from free radicals, which can damage cells over time. Many of the most powerful antioxidants are found naturally in colorful produce.
Vitamins A and C are two well-known examples, but fruits and vegetables also contain phytonutrients like anthocyanins, which give blue and purple foods their rich hue, and carotenoids like beta-carotene and lycopene, found in yellow, orange, red, and some green vegetables.
Fruits and Vegetables Supply Dietary Fiber
One of the standout benefits of fruits and vegetables is their fiber content. Dietary fiber helps you feel satisfied, making it easier to manage your appetite and avoid overeating. It also slows digestion, which supports steady energy levels and helps keep blood sugar in check.
Filling up on fiber-rich produce can naturally crowd out less nutritious options, making it easier to build a balanced, health-supportive diet.
What are the 10 Healthiest Foods?
There’s no single “perfect” food, which is a balanced, varied diet is so important. But if you’re looking for the healthiest fruit and vegetables, you’d be hard pressed to do better than the 10 listed below.
The 5 Healthiest Fruits You Should Include in Your Diet
If, like most people, you’re not eating enough fruits and vegetables, the best strategy is simply to eat more. But it can also help to know which ones are the most nutrient-dense foods—the ones that give you the most bang for your buck.
So what are the best fruits for health?
Blueberries: The Antioxidant Powerhouse
What is the number one healthiest fruit in the world? Many nutrition experts would say blueberries. These small but mighty berries have one of the highest antioxidant levels among commonly eaten fruits and vegetables. They’re especially rich in anthocyanins, the protective plant compounds that give them their deep blue color.iii
Apples: Rich in Fiber and Vitamin C
Apples are one of the healthiest fruits you can find. One medium apple has about 4.5 grams of fiber and 10% of your daily value for vitamin C.iv,v Leave the peel to get the most benefit—that’s where half the fiber and most of the antioxidant polyphenols live.vi
Avocados: The Healthy Fat Superfood
Unlike most fruits, avocados are rich in heart-healthy unsaturated fats. They also provide potassium, B vitamins, and fiber, making them one of the healthiest fruits for supporting energy, satiety, and overall wellness.vii
Citrus Fruits: Immune-Boosting Power
Lemons, limes, oranges, tangerines, and grapefruit all have something in common: they’re excellent sources of vitamin C—a key nutrient for immune function. Just one medium orange has all the vitamin C you need in day.viii
Bananas: A Perfect Energy Booster
Bananas are a go-to snack for athletes and active lifestyles. They provide healthy carbohydrates combined with fiber for a quick but sustained energy boost.ix
The 5 Healthiest Vegetables You Should Eat Regularly
Ever wondered: what is the #1 healthiest vegetable? Again, there’s no singular answer, but there are some leading contenders. So, what are these top healthy vegetables?
Spinach: A Nutrient-Rich Leafy Green
A 100 gram (approximately half cup) serving of cooked spinach delivers a whopping 412% of your daily value for vitamin K, 64% for vitamin A, 33% for folate, and 17% for iron.x,xi,xii,xiii,xiv This concentration of nutrients makes spinach one of the healthiest vegetables you can eat.
Broccoli: Packed with Fiber and Antioxidants
Not a fan of spinach? You can get 236% of your daily value for vitamin K from a one-cup serving of cooked broccoli, along with 5 grams of fiber.xv, xvi This cruciferous vegetable is also rich in antioxidants such as carotenoids, vitamin C, flavonoids, and sulforaphane.xvii
Kale: The Ultimate Superfood
Like spinach and broccoli, the crucifer kale is a vitamin K powerhouse, offering 348% of your daily value in just a half-cup of cooked greens. xviii It’s also a good source of vitamins A, B6, and C, plus folate, carotenoids, and manganese—making it one of nature’s top healthy vegetables.xix
Carrots: Good for Eye Health
Carrots are one of the best sources of beta-carotene, which the body converts to vitamin A. Just half a cup of raw carrots provides over half of your daily value for vitamin A—which is why they have a well-deserved reputation for being good for your vision.xx
Tomatoes: Rich in Lycopene
Tomatoes are one of the most common sources of lycopene, a powerful antioxidant carotenoid. They also contain beta-carotene, which your body converts to vitamin A, and 28% of your daily value for vitamin C.xxi
How to Incorporate These Fruits and Vegetables into Your Diet
Simple Meal Ideas and Recipes
Looking to get more of the healthiest fruits and vegetables into your day? Here’s a simple lineup to boost your plant-based nutrition from morning to night:
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Throw some chopped apple into your morning oatmeal
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Make a spinach salad with red pepper and sprouts for lunch
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Snack on blueberries or kale chips when the afternoon munchies hit
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Serve roasted broccoli alongside your main dish at dinner
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Try carrot sticks dipped in hummus as a bedtime snack
Need some more ideas? Try these simple recipes, featuring some of the world’s healthiest fruits and vegetables!
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Smoothies make a great breakfast or afternoon snack. Blueberry-banana is a classic. This orange-banana one uses fresh oranges, rather than orange juice.
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Love avocado toast? Try this vegan recipe, and consider their suggested add-on, like pickled red onion, sesame seeds, and chickpeas.
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Ratatouille is a deliciously plant-forward French stew of eggplant, tomatoes, peppers, and zucchini.
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Skip the high-sugar fruit juice in favor of healthier alternatives. This Ginger Apple Zinger drink gets its zip from apple cider vinegar, while Pomegranate Sparkler uses fresh pomegranate and lime.
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If you have a sweet tooth, try this Vegan Carrot Cake, made without refined sugar and featuring a delectable macadamia nut frosting.
Tips for Eating More Fruits and Vegetables
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Fruits and vegetables should cover half your plate at every meal.
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Breakfast counts, too. Put bananas or berries on your cereal or throw spinach or kale into your scrambled eggs. Greens cook down, so use a big handful.
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Add avocado, tomato slices, cucumber slices, and/or lettuce to your lunchtime sandwich.
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Place a fruit bowl in a prominent place, such as your dining room table or kitchen counter, so it’s easy to grab a healthy snack. Similarly, keep the fridge stocked with carrot and celery sticks and healthy dips. If they’re already cut, your crew will be more likely to snag them.
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Keep frozen fruits and vegetables on hand so you never run out.
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Add extra vegetables to soups and stews, and sneak them into sauces by pureeing first.
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Make a cauliflower crust pizza and top it with more veggies.
Boost Your Health with the Right Fruits and Vegetables
Fruits and vegetables are some of the most nutrient-dense foods you can eat, making them a smart choice for nearly every meal. If eating more produce is a challenge—or you're feeding a picky eater—it helps to focus on quality as well as quantity. By including the best fruits for health and the top healthy vegetables in your routine, you can pack more nutrition into every bite and take a big step toward healthier eating.
Looking to complement your fruit and vegetable intake? Try Superfood Powder made from 30 different fruits, berries + vegetables, enhanced with plant-based vitamins and phytonutrients.
FAQs About Healthy Fruits and Vegetables
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What are the best fruits for weight loss? Fruits like apples, berries, and citrus are high in fiber and water, which can help you feel full and satisfied. Read more here about how these and other fruits can help you manage your weight.
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Are frozen fruits and vegetables as healthy as fresh ones? Yes! Frozen fruits and vegetables are picked and frozen when they’re ripe, so they retain their nutrients—sometimes even better than fresh. Plus, they offer convenience and won’t go bad in your crisper drawer.
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How many servings of fruits and vegetables should you eat per day? Current guidelines recommend 1.5-2 cups of fruit and 2-3 cups of vegetables each day.xxii
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What fruits and vegetables should I eat every day? There’s no single fruit or vegetable you need daily, but variety is key. The common advice to “eat the rainbow” helps ensure you’re getting a range of nutrients, as color often reflects a fruit or vegetable’s nutritional profile. Still, making a habit of including a few of the healthiest fruits and vegetables from the list above is a great way to cover your bases.
