24 Superfruits You Need Now!

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You've heard of Superfoods, but…Superfruits?

Not every fruit qualifies. Those deemed "super" by

nutrition scientists are packed with antioxidants,

fiber, vitamins and minerals, and other nutrients

that can help you live longer, look better, and

even prevent disease.

Best of all, most are widely available, even

at your local grocery store, promises Keri

Glassman, R.D., founder of NutritiousLifeMeals.com

and author of Slim Calm Sexy Diet. One caveat:

Superfruits are best consumed whole, not

processed. So if possible, try to buy and eat

these fruits fresh. Experts estimate that you

should be eating five to nine portions of fruit or

vegetables a day, and most of them should be

Superfruits.

Blackberries

These tart and tasty gems rank in the top 10

for antioxidant power,

according to the USDA, and they are

specifically rich in polyphenols, the

same family of antioxidants found in green

tea, which may help prevent

cardiovascular disease, cancers, and

osteoporosis. Blackberries are also

number one for fiber: One cup delivers

one-third of your daily target of 25 to

35 grams a day.

Apples

Surprise! America's favorite fruit is a

secret Superfruit, thanks in part to its

red or green color. Apples are a great fiber

source, but the skin contains

quercetin, an antioxidant that packs

antihistamine and anti-inflammatory

power, and therefore may help protect you

from heart disease and possibly

allergic reactions. A study from St.

George's Hospital Medical School in

London found that people who eat five or

more apples a week have better

lung function than those who don't. So slip

an apple into your lunch bag today.

Cantaloupe

Consider cantaloupe your secret weapon for

smooth, younger-looking skin.

It gets its Superfruit status thanks to

Vitamin A and its derivatives, which

boosts cell reproduction, making it a

natural exfoliator, according to

Glassman.

Açaí Berries

Açaí actually deserves some of the hype it

gets, thanks to weapons grade

antioxidant levels that clobber other

Superfruit rivals like blackberries,

strawberries, and blueberries. However,

because this tiny berry hails from

Brazil, it's not easy to find fresh. "I

recommend powdered açaí berry, which

can be added into a smoothie," says

Glassman. "Not only is this an easy

way to get super fruits into your diet, but

it also helps mask the tart,

sometimes bitter taste."

Blueberries

Your go-to Superfruit for brain function and

memory. Several studies link

high flavonoid levels in blueberries with a

better memory, and regular

consumption may help keep your brain

functioning well as you age, new

research suggests. One study found that

women with the highest intake of

berries appeared to have a delay in

cognitive aging by a whopping 2.5

years. Blueberries are also rich in

manganese, which plays an important

role in your metabolism, which can help keep

you slim and energized.

Bananas

Ever grab a snack but then feel hungry again

20 minutes later? Next time,

reach for a banana. This Superfruit is

loaded with potassium, which can

lower your blood pressure, and is one of the

best sources of Resistant

Starch, a healthy carb that fills you up and

helps to boost your metabolism.

Cherries

Cherries are one of Glassman's unsung heroes

of the Superfruit world.

They owe their deep red color to an

antioxidant called anthocyanin, which

can reduce inflammation and lower

triglyceride and cholesterol levels. In a

recent study, University of Michigan

researchers found that giving cherries

to lab rats reduced two common markers of

blood vessel inflammation by

up to 50%. The cherry eaters also gained

less weight and experienced big

drops in cholesterol.

Citrus Fruits

All citrus, from limes to tangerines, are

chock-full of vitamin C, fiber, and

small amounts of other nutrients and

disease-fighting chemicals. It's the C

that makes citrus a Superfruit, says

Glassman, because this vitamin

counters the effects of sun damage,

regulates oils glands, and can even

prevent age spots.

Cranberries

These tart little berries are Superfruits,

but especially for women. They may

prevent urinary-tract infections, and might

help fight a far scarier disease:

ovarian cancer. According to a new Rutgers

University study, cranberries

can boost the effectiveness of chemotherapy

drugs used to fight ovarian

cancer (at least in laboratory culture

dishes) and may slow the growth of

some cancer cells. Another study found that

people who drink a glass of

unsweetened cranberry juice each day raise

their HDL, or good cholesterol,

by 10%.

Dragon Fruit

The name and vibrant color of this fruit's

skin tell you that it's something

special, even though the taste is actually

quite mild. Four years ago,

researchers from Malaysia's Universiti Putra

analyzed the seeds and found

there to be a bounty of essential fatty

acids, which we need but can't be

made by our body. In fact, 50% of the seeds

were made up of an essential

fatty acid, oleic acid, which helps lower

bad cholesterol and raise good

cholesterol. While this Superfruit is grown

mainly in Asia, you might be able

to find one at your local Chinatown or

farmer's market.

Grapes

What makes grapes a Superfruit? A powerful

antioxidant called resveratrol,

which promotes a healthy heart. Researchers

have also found that

compounds found in grape seed extract seem

to help slow Alzheimer's

disease (at least in mice) and can clobber

head and neck cancer cells

grown in the laboratory. Oh, and forget

bleaching your teeth. "The malic acid

in grapes naturally breaks down stains and

discolorations on teeth," says

Elisa Mello, DDS, assistant clinical

professor at New York University. Snack

on grapes that are just ripe, because the

acid declines as the fruit ripens.

Grapefruit

Remember The Grapefruit Diet? Grapefruit is

a Superfruit, but more for your

heart than your weight. A grapefruit a

day—particularly the ruby variety—can

help keep heart disease at bay by lowering

cholesterol, according to

several studies. The redder your fruit the

better; they contain higher levels of

antioxidants.

Kiwi

If you've got digestive gripes, then kiwi is

your Superfuit. In one study, 41

people who had irritable bowel syndrome

(IBS) consumed two kiwis a day

for six weeks and reported a reduction of

symptoms compared to those

who didn't. One theory: Kiwi, especially the

skin, is high in fiber and pre-

biotic complex carbohydrates.

Oranges

If you manage to eat just one medium orange,

then you'll already have your

reached recommended daily intake of vitamin

C, which keeps your immune

system humming. This familiar sweet fruit is

also a great source of fiber,

potassium, calcium, folate, and other B

vitamins, so take one with your

everywhere you go.

Plums

Plums are yum—and they may help keep anxiety

at bay. Plums contain an

antioxidant called chlorogenic acid, which,

according to French

researchers, is linked to decrease in

anxiety-related behaviors in mice.

Pomegranate

Pomegranates deserve their Superfruit

status. The juice from this

gorgeous fruit beat red wine to win first

place in a list of beverages ranked

by antioxidant levels in a University of

California, Los Angeles study.

However, if you are set on fresh pomegranate

over juice, wait for winter; the

fruit is at its best between September and

February.

Strawberries

Strawberries are bursting with vitamin C;

just a cup full and you've already

reached your recommended daily intake. They

are also an excellent source

of folic acid, which can help protect your

heart. Easiest of all, they whiten

your teeth naturally! Crush a strawberry to

a pulp, then mix with baking

soda until blended. Spread the mixture onto

your teeth and leave on for 5

minutes. Reapply once a week.

Avocados

Yup, these are a Superfruit (remember,

fruits have seeds, vegetables

don't). Packed with monounsaturated fat and

fatty acids, avocados can help

lower LDL (bad cholesterol) levels while

raising the amount of good

cholesterol in your body. The healthy fats

in avocados also promote the

absorption of other carotenoids—especially

beta-carotene and lycopene—

which are essential for heart health.

Tomatoes

The tomato pretty much tops our list of

Superfruits (even though some

people still think it's a vegetable).

Tomatoes pack a sought-after antioxidant

called lycopene, which is rarely found in

other Superfruits, and they're high

in vitamin C, potassium, and fiber, and

super-low in calories.

Papayas

Summer colds are the worst, so have some

papaya! This tropical fruit is

bursting with vitamin C – just one cup gives

you more than you need each

day. On top of this, papaya is also a good

source of vitamins A and E, two

powerful antioxidants that may help protect

against heart disease and

colon cancer.

Raspberries

Fiber is not something that these berries

are lacking; just half a cup would

give you 4 grams. You'd also get 25% of your

recommended intake for

vitamin C and manganese too!

Pumpkin & Pumpkin Seeds

Yes pumpkin is actually a fruit! This squash

is overflowing with beta-

carotene, which combined with potassium may

help to prevent high blood

pressure. If making homemade pumpkin pie is

too much trouble, try

tossing the seeds into salads, soups, etc.

Watermelon

Watermelon is packed with lycopene; in fact

just one cup of the stuff has

more than twice as much compared to fresh

tomato. At just 40 calories

per cup, it's also a source of vitamins A

and C. You needn't limit yourself

to eating watermelon alone; grill and then

toss with feta and fresh mint.

Pineapple

Not only does pineapple add juicy sweetness

to your meals but it also

contains bromelain, a digestive enzyme that

helps break down food to

reduce bloating.

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You've heard of Superfoods, but…Superfruits? 
Not every fruit qualifies. Those deemed &quot;super&quot; by 
nutrition scientists are packed with antioxidants, 
fiber, vitamins and minerals, and other nutrients 
that can help you live longer, look better, and 
even prevent disease.

Best of all, most are widely available, even 
at your local grocery store, promises Keri 
Glassman, R.D., founder of NutritiousLifeMeals.com 
and author of Slim Calm Sexy Diet. One caveat: 
Superfruits are best consumed whole, not 
processed. So if possible, try to buy and eat 
these fruits fresh. Experts estimate that you 
should be eating five to nine portions of fruit or 
vegetables a day, and most of them should be 
Superfruits.

Blackberries

These tart and tasty gems rank in the top 10 
for antioxidant power,
      according to the USDA, and they are 
specifically rich in polyphenols, the
      same family of antioxidants found in green 
tea, which may help prevent
      cardiovascular disease, cancers, and 
osteoporosis. Blackberries are also
      number one for fiber: One cup delivers 
one-third of your daily target of 25 to
      35 grams a day.

Apples

Surprise! America's favorite fruit is a 
secret Superfruit, thanks in part to its
      red or green color. Apples are a great fiber 
source, but the skin contains
      quercetin, an antioxidant that packs 
antihistamine and anti-inflammatory
      power, and therefore may help protect you 
from heart disease and possibly
      allergic reactions. A study from St. 
George's Hospital Medical School in
      London found that people who eat five or 
more apples a week have better
      lung function than those who don't. So slip 
an apple into your lunch bag today.

Cantaloupe

Consider cantaloupe your secret weapon for 
smooth, younger-looking skin.
      It gets its Superfruit status thanks to 
Vitamin A and its derivatives, which
      boosts cell reproduction, making it a 
natural exfoliator, according to
      Glassman.

Açaí Berries

Açaí actually deserves some of the hype it 
gets, thanks to weapons grade
      antioxidant levels that clobber other 
Superfruit rivals like blackberries,
      strawberries, and blueberries. However, 
because this tiny berry hails from
      Brazil, it's not easy to find fresh. &quot;I 
recommend powdered açaí berry, which
      can be added into a smoothie,&quot; says 
Glassman. &quot;Not only is this an easy
      way to get super fruits into your diet, but 
it also helps mask the tart,
      sometimes bitter taste.&quot;

Blueberries

Your go-to Superfruit for brain function and 
memory. Several studies link
      high flavonoid levels in blueberries with a 
better memory, and regular
      consumption may help keep your brain 
functioning well as you age, new
      research suggests. One study found that 
women with the highest intake of
      berries appeared to have a delay in 
cognitive aging by a whopping 2.5
      years. Blueberries are also rich in 
manganese, which plays an important
      role in your metabolism, which can help keep 
you slim and energized.

Bananas

Ever grab a snack but then feel hungry again 
20 minutes later? Next time,
      reach for a banana. This Superfruit is 
loaded with potassium, which can
      lower your blood pressure, and is one of the 
best sources of Resistant
      Starch, a healthy carb that fills you up and 
helps to boost your metabolism.

Cherries

Cherries are one of Glassman's unsung heroes 
of the Superfruit world.
      They owe their deep red color to an 
antioxidant called anthocyanin, which
      can reduce inflammation and lower 
triglyceride and cholesterol levels. In a
      recent study, University of Michigan 
researchers found that giving cherries
      to lab rats reduced two common markers of 
blood vessel inflammation by
      up to 50%. The cherry eaters also gained 
less weight and experienced big
      drops in cholesterol.

Citrus Fruits

All citrus, from limes to tangerines, are 
chock-full of vitamin C, fiber, and
      small amounts of other nutrients and 
disease-fighting chemicals. It's the C
      that makes citrus a Superfruit, says 
Glassman, because this vitamin
      counters the effects of sun damage, 
regulates oils glands, and can even
      prevent age spots.

Cranberries

These tart little berries are Superfruits, 
but especially for women. They may
      prevent urinary-tract infections, and might 
help fight a far scarier disease:
      ovarian cancer. According to a new Rutgers 
University study, cranberries
      can boost the effectiveness of chemotherapy 
drugs used to fight ovarian
      cancer (at least in laboratory culture 
dishes) and may slow the growth of
      some cancer cells. Another study found that 
people who drink a glass of
      unsweetened cranberry juice each day raise 
their HDL, or good cholesterol,
      by 10%.

Dragon Fruit

The name and vibrant color of this fruit's 
skin tell you that it's something
      special, even though the taste is actually 
quite mild. Four years ago,
      researchers from Malaysia's Universiti Putra 
analyzed the seeds and found
      there to be a bounty of essential fatty 
acids, which we need but can't be
      made by our body. In fact, 50% of the seeds 
were made up of an essential
      fatty acid, oleic acid, which helps lower 
bad cholesterol and raise good
      cholesterol. While this Superfruit is grown 
mainly in Asia, you might be able
      to find one at your local Chinatown or 
farmer's market.

Grapes

What makes grapes a Superfruit? A powerful 
antioxidant called resveratrol,
      which promotes a healthy heart. Researchers 
have also found that
      compounds found in grape seed extract seem 
to help slow Alzheimer's
      disease (at least in mice) and can clobber 
head and neck cancer cells
      grown in the laboratory. Oh, and forget 
bleaching your teeth. &quot;The malic acid
      in grapes naturally breaks down stains and 
discolorations on teeth,&quot; says
      Elisa Mello, DDS, assistant clinical 
professor at New York University. Snack
      on grapes that are just ripe, because the 
acid declines as the fruit ripens.

Grapefruit

Remember The Grapefruit Diet? Grapefruit is 
a Superfruit, but more for your
      heart than your weight. A grapefruit a 
day—particularly the ruby variety—can
      help keep heart disease at bay by lowering 
cholesterol, according to
      several studies. The redder your fruit the 
better; they contain higher levels of
      antioxidants.

Kiwi

If you've got digestive gripes, then kiwi is 
your Superfuit. In one study, 41
      people who had irritable bowel syndrome 
(IBS) consumed two kiwis a day
      for six weeks and reported a reduction of 
symptoms compared to those
      who didn't. One theory: Kiwi, especially the 
skin, is high in fiber and pre-
      biotic complex carbohydrates.

Oranges

If you manage to eat just one medium orange, 
then you'll already have your
      reached recommended daily intake of vitamin 
C, which keeps your immune
      system humming. This familiar sweet fruit is 
also a great source of fiber,
      potassium, calcium, folate, and other B 
vitamins, so take one with your
      everywhere you go.

Plums

Plums are yum—and they may help keep anxiety 
at bay. Plums contain an
      antioxidant called chlorogenic acid, which, 
according to French
      researchers, is linked to decrease in 
anxiety-related behaviors in mice.

Pomegranate

Pomegranates deserve their Superfruit 
status. The juice from this
      gorgeous fruit beat red wine to win first 
place in a list of beverages ranked
      by antioxidant levels in a University of 
California, Los Angeles study.
      However, if you are set on fresh pomegranate 
over juice, wait for winter; the
      fruit is at its best between September and 
February.

Strawberries

Strawberries are bursting with vitamin C; 
just a cup full and you've already
      reached your recommended daily intake. They 
are also an excellent source
      of folic acid, which can help protect your 
heart. Easiest of all, they whiten
      your teeth naturally! Crush a strawberry to 
a pulp, then mix with baking
      soda until blended. Spread the mixture onto 
your teeth and leave on for 5
      minutes. Reapply once a week.

Avocados

Yup, these are a Superfruit (remember, 
fruits have seeds, vegetables
      don't). Packed with monounsaturated fat and 
fatty acids, avocados can help
      lower LDL (bad cholesterol) levels while 
raising the amount of good
      cholesterol in your body. The healthy fats 
in avocados also promote the
      absorption of other carotenoids—especially 
beta-carotene and lycopene—
      which are essential for heart health.

Tomatoes

The tomato pretty much tops our list of 
Superfruits (even though some
      people still think it's a vegetable). 
Tomatoes pack a sought-after antioxidant
      called lycopene, which is rarely found in 
other Superfruits, and they're high
      in vitamin C, potassium, and fiber, and 
super-low in calories.

Papayas

Summer colds are the worst, so have some 
papaya! This tropical fruit is
      bursting with vitamin C – just one cup gives 
you more than you need each
      day. On top of this, papaya is also a good 
source of vitamins A and E, two
      powerful antioxidants that may help protect 
against heart disease and
      colon cancer.

Raspberries

Fiber is not something that these berries 
are lacking; just half a cup would
      give you 4 grams. You'd also get 25% of your 
recommended intake for
      vitamin C and manganese too!

Pumpkin &amp; Pumpkin Seeds

Yes pumpkin is actually a fruit! This squash 
is overflowing with beta-
      carotene, which combined with potassium may 
help to prevent high blood
      pressure. If making homemade pumpkin pie is 
too much trouble, try
      tossing the seeds into salads, soups, etc.

Watermelon

Watermelon is packed with lycopene; in fact 
just one cup of the stuff has
      more than twice as much compared to fresh 
tomato. At just 40 calories
      per cup, it's also a source of vitamins A 
and C. You needn't limit yourself
      to eating watermelon alone; grill and then 
toss with feta and fresh mint.

Pineapple

Not only does pineapple add juicy sweetness 
to your meals but it also
      contains bromelain, a digestive enzyme that 
helps break down food to
      reduce bloating.

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