According to the journal Circulation, people who ate five servings of fruits and vegetables per day showed the following compared to those who only ate two servings daily:[1]
13% lower risk of death from any cause 12% lower risk of death from heart disease or stroke 10% lower risk of death from cancer 35% lower risk of death from respiratory diseases like chronic obstructive pulmonary disease
It’s no secret that eating fruit is good for you, and while it can help aid weight loss, it’s also a balance between eating healthy and exercising. Here are the 15 best fruits to add to your diet if you’re looking to shed a couple of pounds.
15 Best Fruits for Weight Loss
When it comes to losing weight, there is no trick to getting the body you hope for. It takes eating the right foods, as that is a major part of anyone’s weight loss journey. Consuming fruit is one of the healthiest ways for quick weight loss, but which are the best fruits for weight loss? Let’s find out.
1. Pineapple
Here, at the top of our list is pineapple. Pineapple is one of the best fruits for weight loss and the most loved tropical fruit. It provides thiamin, magnesium, vitamin B6, vitamin C, riboflavin, niacin, copper, iron, and folate jam-packed into one large, brown, and yellow fruit.[2] Studies have shown that consumption of pineapples increases mortality, improves hair and skin, boosts energy levels, and reduces risks of obesity, heart diseases, and certain cancers.[3] This tropical fruit can also improve fertility, aid digestion, and heal inflammation.
2. Bananas
Next up on our list is bananas, which are a great source of potassium, vitamin B6, manganese, magnesium, vitamin C, folate, and protein.[4] With all of these vitamins and nutrients, bananas are very helpful for both general health and specific ailments, from muscle cramps to headaches. Bananas also make for an excellent fat burner because they offer high levels of dietary fiber while being low in calories. Consider it to be one of the main ingredients when it comes to healthy meal and snack smoothies. Check out this article for unique breakfast ideas with bananas in them: 25 Quick and Healthy Breakfast Ideas to Energize Your Day.
3. Watermelon
When watermelon comes to mind, some think that it contains too much natural sugar to be considered a healthy fruit for quick weight loss. However, this couldn’t be further from the truth. Watermelon has very high water content, hence the name, and 92% of its content is water. One cup of this refreshing fruit contains 12 grams of carbohydrates, .26 milligrams of vitamin A, 12 milligrams of vitamin C, 170 milligrams of potassium, 0.1 milligrams of vitamin B6, and zero fat, cholesterol or soium.[5] Besides losing weight, eating watermelon can help keep you hydrated, improve your heart health, lower oxidative stress, and reduce inflammation.
4. Grapefruit
Grapefruit, an underrated subtropical and semi-bitter-but-sweet citrus, is another fat-burning food. According to researchers at Vanderbilt University, participants who consumed grapefruit showed higher levels of key nutrients, an increase in HDL cholesterol (good cholesterol), and a decrease in appetite. [6] Apart from burning fat, grapefruit offer optimal levels of vitamin C, lycopene, potassium, fiber, and choline.
5. Pears
Pears are another underrated fruit, especially when it comes to quick weight loss. Pears are packed with protein, fiber, potassium, vitamin C, vitamin K, small amounts of riboflavin, iron, calcium, magnesium, folate, copper, antioxidants, and vitamin B-6. They fight against free radicals, aid digestion, detox the body, and reduce diabetes risk.[7] Pears are also approximately 84 percent water, assisting in keeping solid wastes soft and helping the body flush out harmful toxins.
6. Lemon
Lemon is probably one of the most versatile weight-loss fruits out there. This sour citrus offers high levels of vitamin C and smaller amounts of thiamin, calcium, magnesium, copper, folate, and pantothenic acid.[8] Lemons alkalize the body and improve digestion and detox. They can also potentially support bone health, increase iron absorption, prevent or even dissolve kidney stones, enhance immunity and heart health, and clear up the skin. Consuming something as simple as lemon water can work wonders for the body.
7. Pomegranate
Pomegranates are commonly consumed in Central Asia, the Middle East, and the Mediterranean regions. The fruits have been used to treat health conditions such as diarrhea, hemorrhage, acidosis, and microbial infections.[9] In addition, research has shown that the polyphenols in the fruit may increase exercise endurance and assist with muscle recovery, which is the extra boost one needs to help with their weight loss journey.[10]
8. Avocado
Whether or not you think avocado is a fruit or a vegetable, scientifically, it is a fruit. Avocados offer healthy fats known to be good for the heart. This same fat content makes it great for burning excess fat in the body. Don’t let the misconception that fats are unhealthy to consume fool you! Healthy fats are important in proper weight loss. Avocados are composed of fiber; folate; vitamins B1, B2, and B3; vitamin C; vitamin E; and vitamin K. They also contain potassium, protein, copper, iron, magnesium, zinc, and manganese – a lot of great stuff packed into one fruit![11] Ever heard of avocado pancakes? Check out this article for the recipe and other healthy weight loss breakfast ideas: 25 Best Weight Loss Breakfast Ideas for Busy.
9. Strawberries
Strawberries are low in carbohydrates and calories and are one of the many quick weight-loss fruits out there. They are incredibly healthy and won’t spike blood sugar levels. While weight loss is one potential benefit of strawberries, they also improve blood flow, assist with various cardiovascular problems, provide anti-aging benefits, assist with hyperpigmentation and acne, and lower cholesterol. Strawberries have been proven through research to have a hefty supply of other health benefits for certain conditions like obesity, neurodegeneration, cancer, diabetes, and metabolic syndrome. [12]
10. Tart Cherries
Assisting with heart health and body weight, tart cherries are a great go-to fruit with excellent levels of potassium, manganese, vitamin A, vitamin C, fiber, flavonoids, and antioxidant properties. Cherries can also help reduce inflammation and pain associated with osteoarthritis, regulate the sleep cycle, fight against oxidative stress, and treat gout.[13] Regarding weight loss, tart cherries can melt belly fat, regulate metabolism, and reduce blood cholesterol levels quite effortlessly. Best of all, there are only 77 calories in a single cup of pitted cherries! While tart cherries are a more bitter form of cherries, you can use them in cooking if you aren’t keen on the flavor by itself.
11. Oranges
Oranges assist in weight loss and reduce risks of stroke, cancers, liver disease, diabetes, high blood pressure, skin-related issues, and heart health ailments. Oranges contain over 170 phytochemicals and over 60 flavonoids. They are also a wonderful source of vitamin A, vitamin B, vitamin C, fiber, copper, potassium, and calcium, among other vitamins and nutrients. As one of the best and most healthy fruits out there, oranges, like lemons, are very versatile in cooking, making them an easy fruit to consume daily. Regarding weight loss, oranges help to create a slimmer and trimmer body by reducing oxidative stress, lowering blood lipid and glucose levels, and assisting with liver health (and thus, detox), according to the American Chemical Society.[14] If you don’t normally like oranges, consider trying blood oranges which, while stronger and slightly more bitter, have a unique raspberry flavor amongst the citrusy flavor and acidity.
12. Blueberries
Tiny but mighty, blueberries hold significant fat-burning and digestion-stimulating properties and other good-for-you components for your overall health. Besides eliminating extra fat and aiding digestion, blueberries can help with heart, skin, bone, and mental health. They also assist with blood pressure, diabetes, and cancer prevention. In terms of quick weight loss, blueberries are said to have the potential to improve blood sugar levels, lower triglycerides, and lower bad cholesterol levels. One research found that insulin sensitivity was reduced in those suffering from obesity when blueberries were consumed daily.[15]
13. Papaya
Papaya (also known as pawpaw) is a powerful fruit with versatile capabilities. It is one of the best fat burners, and it also offers assistance with skin damage, heart health, poor digestion, cancer, and acute or chronic inflammation. Papaya offers antioxidants, protein, fiber, vitamin A, vitamin B9, vitamin C, and potassium along with traces of lycopene; magnesium; calcium; and Folates; vitamins B1, B3, B5, E, and K.[16] Although tropical and highly underrated, papaya is an incredibly rich source of various vitamins and minerals crucial to a healthy figure inside and out.
14. Guava
Guava is another fat-busting, digestion-improving tropical fruit that, unfortunately, isn’t as common as other fruits on the market. Yet, it has incredible health benefits that go beyond weight loss. Its numerous health benefits include better immunity and heart health, lower diabetes risk, reduced cancer risk, improved eyesight, lower stress, and improved skin texture. This green-skinned, pink-fleshed fruit contains manganese, folate, antioxidants, vitamin A, vitamin B-complex, vitamin C, iron, and calcium.[17]
15. Apples
Apples, especially the Pink Lady variety, are one of the best fruits for weight loss, considering they offer high fiber (which naturally speeds up digestion), low calories, and are composed mostly of water. They are also quite versatile in how they are eaten. Apples are additionally rich in flavonoids and antioxidants to potentially decrease the risks of heart disease, diabetes, cancers, and hypertension. One study found that individuals who ate three apples daily had greater weight loss results and lower blood glucose levels.[18]
Conclusion
With several healthy fruits to pick from on our beautiful planet, we have a wide array of foods that can provide your body with the right vitamins, minerals, fiber, and other nutrients and, in turn, quick weight loss. They say you are what you eat, so eating things that will power your digestion and allow you to detox can provide you with a slimmer figure. Featured photo credit: Pexels via pexels.com
