Top fruits to boost your health and the ones to avoid, according to a nutrition expert

• • A dietitian ranked 18 popular fruits based on fiber, vitamins, minerals and sugar content, revealing significant differences in their health benefits.

• • Melons (watermelon, cantaloupe, etc.) scored 1/5 for lacking fiber and nutrients, while pineapple (2/5) was noted for high sugar and acidity despite its vitamin C and bromelain.

• • Bananas (3/5) provide potassium, fiber and quick energy but are higher in natural sugars compared to more nutrient-dense options.

• • Oranges, kiwis and berries (5/5) excel with high vitamin C and antioxidants; apples, pears, grapefruits and mangoes (4/5) offer strong fiber and vitamin content.

• • While all fruits are healthy, prioritizing nutrient-rich varieties (like berries and citrus) over sugary or low-fiber options can maximize benefits. Balance and variety are essential.

For many, starting the day with fruit seems like an unquestionably healthy choice. But not all fruits are created equal – some pack a powerhouse of nutrients, while others fall short in nutritional value. Nichola Ludlam-Raine, a registered dietitian and author of “How Not to Eat Ultra-Processed,” recently ranked 18 of Britain’s most popular fruits based on their health benefits, revealing surprising insights about breakfast favorites.

From vitamin C-rich berries to sugar-laden melons, Ludlam-Raine’s scoring system (out of five) considered fiber content, natural sugars and essential vitamins and minerals. Her findings challenge common dietary habits – particularly for those who rely on tropical fruits or bananas to kickstart their mornings.

At the bottom of the list, with just 1 out of 5, was melon – including watermelon, cantaloupe, honeydew and galia. While hydrating and low in calories, melon lacks substantial fiber and nutrients.

“Melon is low in fibre and overall nutrients compared with other fruits,” Ludlam-Raine told The Telegraph, noting its “moderate amount of natural sugar.”

Next lowest was pineapple (2/5) – prized for its vitamin C and digestion-aiding enzyme, bromelain, but high in sugars and acidity, which can irritate gums. Surprisingly, bananas (3/5), a breakfast staple, landed in the middle. Though high in natural sugars, they offer potassium, vitamin B6 and fiber.

“They provide quick energy and support heart health,” Ludlam-Raine noted.

The superstars: Fruits worth prioritizing

Topping the list with 5/5 were:

• • Oranges and kiwis – loaded with immune-boosting vitamin C

Earlier this year, Dr. Nadeem of Wellness Drip highlighted these same fruits for their illness-fighting potential, stating: “If you’re regularly run down, frequently catching colds or taking longer to recover, a deficiency [in vitamin C] is often part of the picture.”

Scoring 4/5 were apples, pears, grapefruits and mangoes – solid choices for fiber and vitamins.

Historical context: Why this matters now

Despite fruit’s proven benefits, U.K. dietary surveys show only 30 percent of women and 25 percent of men meet the NHS’s “five-a-day” recommendation. As processed foods dominate modern diets, experts emphasize maximizing nutrient intake from whole foods – making Ludlam-Raine’s rankings a timely guide.

While no fruit is “unhealthy,” some offer more nutritional bang for your bite. Prioritizing berries, citrus and fiber-rich options – while enjoying melons and bananas in moderation – can optimize health benefits. As Ludlam-Raine advises, “Whole fruit is a healthy part of a balanced diet.” The key? Variety and mindful portions.

Watch the video below that talks about the nutritional and therapeutic values of fruits and vegetables.

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Source: https://naturalblaze.com/2025/08/top-fruits-to-boost-your-health-and-the-ones-to-avoid-according-to-a-nutrition-expert.html