Some of us probably go a little overboard, but most of us could benefit from more fruit in our lives. But which fruit would be the most beneficial to us out of the wide variety available?

Grapefruit

Grapefruit is part of the citrus family and enjoys a high position in the popularity rankings. Aside from its high vitamin C and fiber content, grapefruit has been shown to help lower weight levels and reduce insulin resistance. In addition to all this, grapefruit can also help prevent kidney stones. Half a breakfast sounds pretty good right about now.

Pineapple

Pineapple is a popular tropical fruit which contains bromelain which is a group of enzymes known for their anti-inflammatory properties as well as the ability to digest protein. So the idea of adding some pineapple to that all meat pizza is an excellent one; the pineapple will assist your body in disgusting the protein and converting it to energy.

Blueberries

Blueberries are a tasty little superfruit packed with vitamin c, manganese, vitamin k, and fiber. Plus, they are one of the fruits with the highest level of antioxidants. Blueberries are also good for the eyes and have anti-inflammatory properties which makes them beneficial for scores of things from arthritis to Alzheimer’s and diabetes. They even protect against viral infections so stock up on these in the winter.

Apple

While it might take a little more than an apple a day to keep us in good health, having apples will benefit us in several ways. Firstly, they are packed with fiber and vitamins c, k, some b, and potassium. They are antioxidant in a way which can promote heart health and reduce the risk of cancer and finally, they have a high pectin content which is very beneficial to the healthy bacteria in our gut which is necessary for proper digestion.

Pomegranate

This is a popular superfruit available only for a short period of the year—though thankfully, we can get it in juice form for the rest of the year. It is loaded with powerful antioxidants which help rid our bodies of wild free radicals and boost immunity to viruses and infections. In fact, there are more antioxidants in one pomegranate than in a glass of red wine or green tea. On top of all that, they are anti-inflammatory.

Strawberry

This berry is everyone’s favorite and for good reason. They are rich in vitamin c, manganese, folate, and potassium and they are high in antioxidants. Strawberries are especially popular with those who suffer from chronic pain or an autoimmune disease such as rheumatoid arthritis or juvenile arthritis. Some studies have shown that strawberries could be key to reducing the risk of certain cancers as well.

Cranberries

Cranberries are tiny little super fruits which contain impressive amounts of vitamin c, vitamin k1, vitamin e, manganese, and copper. They are also antioxidant, carrying a particular strain to benefit us further. But the best part is that the juice and extracts are great at preventing and treating urinary tract infections and overall urinary tract health.

Durian

Durian is an unusual fruit for many people, and it should be put on our next shopping list because it is a super fruit and often nicknamed the king of fruits. This is due to the high levels of vitamin c, manganese, copper, foliate, magnesium, and several b vitamins. If that wasn’t enough, durian is also an antioxidant and counts as our try something new for those New Year’s resolutions.

Tangerines

Aside from being delicious little seasonal snacks, tangerines are high in fiber and vitamin c, and they contain a flavonoid (which is a type of antioxidant component) which can help protect the body from the terrifying trio of diseases known as the metabolic syndrome (which include Type 2 Diabetes). And if you eat the peel, they can protect against cancer developing.

Dried Plums

Yes, probably an unusual fruit to find in a list of fresh produce but this one is exceptional. In a study conducted with postmenopausal women, it was found that those who ate half a cup of dried plums for three months had an increase in hormones associated with bone growth and development. This leads us to believe that dried plums are bone boosters.

Red Grapes

Red grapes (and green ones too, but mainly the red variety) are known for their anti-inflammatory properties—which is why red wine is considered a health food option. Grapes are also antioxidant, great for reducing stress levels and can reduce bad cholesterol levels while raising the good cholesterol levels—making grapes an excellent heart healthy snack choice.

Raspberries

Aside from being delicious (and highly perishable) sources of vitamin c and other virus-fighting goodies, raspberries also contain ellagic acid which is thought to help prevent cervical cancer. Other studies have led scientists to believe that raspberries might be used to treat and prevent esophageal and colon cancer.

Papaya

Papaya is a delicious tropical fruit which is loaded with enzymes that aid digestion. Plus all the vitamin a packed in one papaya is great for skin care. The little black papaya seeds are edible so scoop those out and save them for sprinkling on yogurt, salad or baked goods.

Kiwi

Each kiwi fruit has more vitamin c than one orange. In addition to this, kiwi is great for the development and maintenance of bones, teeth, gums, and cartilage. Kiwi is also very heart healthy and can be eaten whole—fuzzy skin and all.

Cantaloupe

Cantaloupe is high in fiber, folate, vitamin a and potassium. It also contains high amounts of beta-carotene which is a type of antioxidant which can help reduce the risk of developing cataracts. That makes cantaloupe a delicious and health-conscious snack choice which hugely benefits the eyes.