Last updated on September 18th, 2023 at 11:28 am
If you had a dime for every time you heard you should include fruits and veggies in your diet, you’d be rich by now.
Yet, fruits and veggies are critical to a healthy diet designed to support your long-term health. Fruits, in particular, are known for being rich in essential nutrients such as vitamins, minerals, fiber, and water.
Yet, some fruits seem to be more health-preserving than others. These fruits have even more rich nutrient content than regular fruits—and they’re called super fruits.
Contrary to what’s advertised, these nutrient-packed foods are not a cure-all for your health problems. Nor do they have to be exotic or expensive to be considered super fruits.
However, adding super fruits to your diet can be spectacularly helpful for your health.
That said, here’s a breakdown of best super fruits you should include in your diet as recommended by health experts. But before we sink our teeth into the list, let’s dig a bit deeper into what super fruits are.
What Exactly Are Super Fruits?
Super fruits are fruits that stand out from the crowd by being spectacularly dense in nutrients like antioxidants. [1]
The term came from the word “superfood” which was coined in 2005 by a nutrition expert who wanted to put nutritionally dense fruits and veggies in the limelight. The word has since evolved, resulting in the coining of a new term —“super fruits.” And we use it when we want to refer to fruits with certain, let’s say… superpowers.
For example, super fruits like blueberries and goji berries have been linked to many health benefits. For one, scientific evidence indicates that they can be potentially helpful in reducing high cholesterol and high blood pressure.
Other studies suggest super fruits can help prevent cardiovascular disease and even promote brain health.
Moreover, scientists are increasingly looking at the antioxidant activity of super fruits and their role in preventing many other diseases. [2]
Ready to learn what makes a perfectly healthy snack in the fruit niche? Below is our list of super fruits supported by research-based evidence to give you more reasons to include them in your diet.
The Simply Nutrients’ Best Super Fruits Breakdown
1. Blueberries
Blueberries dominate almost any superfood list ever created. They have long been established among experts as highly anti-inflammatory and antioxidant-rich fruits.
Still, you can’t go wrong with pretty much any type of berry. By grabbing a few servings of these fiber-rich fruits a day, you’ll be serving yourself in the long run. They’re high in fiber and low in calories—which makes them a godsend for people who want to monitor their weight.
Most importantly, studies have found berries are super rich in the so-called phenolic compounds. These are a type of antioxidants particularly effective in treating oxidative stress-related diseases.
According to a study published in Frontiers in Pharmacology, the phenolic compounds in blueberries can help fight inflammation, cancer, and cardiovascular diseases. [3]
And the best part? Blueberries are also packed with a phenolic compound called anthocyanin—which is considered one of the most powerful antioxidants.
Anthocyanin gives blueberries their deep purple color and a kingly status as one of the fruits richest in this antioxidant.
According to a review published in Advances in Nutrition, this antioxidant effect makes blueberries helpful against degenerative diseases like Alzheimer’s. They can also help lower the risk of heart disease and diabetes. [4]
2. Goji Berries
Goji berries are fruits abundant in polysaccharides and flavonoids which exert certain health-protective effects.
While the former is a large carbohydrate molecule critical for providing energy storage in human cells, the latter is an important phytochemical compound boasting anticancer, antioxidant, and anti-inflammatory properties.
Therefore, it doesn’t surprise that goji berries have been used for centuries in traditional medicine practice in China.
Eating fruits like goji berries can help in the prevention of many modern-day illnesses such as atherosclerosis, obesity, diabetes, and cancer.
According to animal research, these popular berries have also been found to promote weight loss and longevity in rats. [5]
As far as human studies go, research suggests goji berries can help the human body adapt to physical stressors during exercise. Human subjects taking goji berry juice reported less tiredness post-exercise than a placebo group. [6]
In addition, the polysaccharides in goji berries have been found particularly helpful in fighting against inflammation and promoting skin health and vision in humans. [7, 8]
3. Strawberries
Strawberries may sound common, yet they’re quite outstanding—starting from their history which dates back to Ancient Rome when they were associated with Venus, the goddess of love. The berries were aptly compared to the goddess’s charms and beauty due to their enticing taste and bright red color.
And yes, strawberries are a super fruit—they possess a powerful antioxidant capacity, containing substantial amounts of different antioxidants. Anthocyanins, flavonoids, phenolic acids, and Vitamin C included. [9]
Research has found strawberries may support heart health and protect against certain types of cancers.
These great-tasting, healthy berries can help you increase your fiber intake and lower your inflammatory markers—all of which have protective activity against said conditions. [10]
Also, strawberries can increase your antioxidant activity. Women taking 9 ounces (250 grams) of strawberries daily reported increased antioxidant counts in at least 3 weeks. [11]
4. Acai Berries
Acai berries are another notable fruit in the group of wonderfully health-promoting berries. Like other super fruits, they contain phytonutrients, vitamins, minerals, and healthy fats.
Plus, they are the main ingredient of trendy acai bowls.
The so-called polyphenol antioxidants in acai berries offer many health benefits when eaten in acai bowls (or in any other way). [12]
Acai berries can help with regulating blood sugar levels and insulin management. [13]
In addition, the latest research points out they can also protect against cellular oxidative damage by increasing total antioxidant capacity. [14]
5. Apples
Apples may easily be the last of all fruits you’d come up with if you were building a super fruits list based on guesswork. Yet they deserve a super fruit attribute, and here’s why.
Apples owe their nutritional and therapeutic value to their high antioxidant content.
Moreover, compared to other commonly consumed fruits in the US, apples come second when measured against antioxidant activity.
And that’s not all. Apples leave other fruits overwhelmingly behind when it comes to high phenolic concentrations. This means that phenolic compounds in apples are more available for eventual absorption into the bloodstream. [15]
Since apples are so high in antioxidants, it doesn’t surprise that they’re associated with a decreased risk of chronic disease and cancer.
Research covering a cohort of 56,000 study subjects linked a higher intake of apples and other flavonoid-rich foods to a reduced risk of death from all causes. That includes cancer and cardiovascular disease. [16]
Apple consumption is also associated with a reduced risk of cancer, particularly lung and colorectal cancer. [17, 18]
6. Pomegranates
Finally, pomegranate has been traditionally used in Asian cultures for treating many ailments since the dawn of time. They offer an amalgam of health benefits, some of which have been backed up scientifically.
For example, human research studies reveal that pomegranate juice and extracts can help reduce inflammation and oxidative stress. They can also help reduce blood pressure and LDL (bad) cholesterol. [19]
Pomegranate is also deemed an excellent chemopreventive and therapeutic agent, with many studies backing up its cancer-fighting activity. It’s been found to be helpful against different cancers, including skin, prostate, and breast cancer. [20, 21, 22]
Other studies examining the health effects of pomegranate have linked it to improved cholesterol levels and reduction in oxidative stress. [23]
Does Taking Super Fruit Supplements Make Sense?
Super fruit nutritional supplements are widely available on the market, and they’re normally made from dried fruits and vegetables processed into a powder. But are they worth your while? Can you expect the same nutritional benefits you get from consuming whole foods? We break these and more questions down in the table below.
| Super Fruit Supplements—Pros and Cons? | |
| Pros | Cons |
Freeze-drying makes fruit powders retain important nutrients such as vitamin C and antioxidants. And it’s good to know your easy-to-mix formula is as nutrient-packed as fresh fruits are. | Much of the fiber is lost in production, so fruit powders aren’t recommended to be used as a substitute for whole foods. Some fruit powders like NutriDyn, though, also contain fiber to aid with fruit digestion as well. Such powders are great for supplementing a well-balanced diet. |
Taking a super fruit drink is an ideal way to pack in extra high antioxidant-rich foods while on the go. | Taking fruit powders may not be go-to supplements for people following a well-rounded diet already rich in fruits and veggies. |
For those following a balanced diet without weight issues, fruit powder is a great substitute for higher-calorie ingredients such as sugar and juices. It’s also a great substitute in cooking and baking (for substituting sugar and other sweeteners in various recipes). | Fruit powders might not be the best solution for those following a strict weight loss diet, as they can be high in calories (they’re lower in calories than soft drinks and juices though). |
Fruits & Greens from NutriDyn is a nutrient-packed whole food concentrate rich in essential vitamins, minerals, and polyphenols. It contains a proprietary blend of super fruits like strawberries, pomegranates, and blackberries. They support important body functions such as the immune system, healthy metabolism, fat-burning, and detoxification.
Adding probiotics, key digestive enzymes, and fiber encourages better absorption of super fruit goodies into your body.
Maximize the Health Benefits of Super Fruits
So there you go—the list of 6 awesome super fruits to include in your diet. As you can see, super fruits are not as few and far between as you might have imagined. You’ll neither have to break the bank to get started on them.
All you need is to do a quick reality check on how prevalent super fruits are in your diet. Next, run this by your nutritionist to see whether you’ll need any supplements to boot.
Meanwhile, check out the Simply Nutrients online store, or read more on how to maximize your health.
NOTHING IN THIS WEBSITE IS INTENDED AS, OR SHOULD BE CONSTRUED AS, MEDICAL ADVICE. ANY HEALTHCARE AND/OR NUTRITIONAL MATERIAL CONTAINED IN THIS WEBSITE IS FOR CONSUMER INFORMATIONAL AND EDUCATIONAL PURPOSES ONLY. SUCH MATERIAL IS NOT INTENDED AS MEDICAL ADVICE FOR CONDITIONS OR TREATMENT, NOR IS IT INTENDED AS A SUBSTITUTE FOR A MEDICAL EXAMINATION BY A HEALTHCARE PROFESSIONAL. CONSUMERS SHOULD CONSULT THEIR OWN HEALTH CARE PROFESSIONALS FOR INDIVIDUAL MEDICAL RECOMMENDATIONS.
Resources
[1] https://www.sciencedirect.com/science/article/abs/pii/S1756464613000479
[2] https://www.researchgate.net/publication/322673156_Superfruits_Phytochemicals_antioxidant_efficacies_and_health_effects_-_A_comprehensive_review
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5890122/
[4] https://academic.oup.com/advances/article/11/2/224/5536953
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8645738/
[6] https://pubmed.ncbi.nlm.nih.gov/22081616/
[7] https://pubmed.ncbi.nlm.nih.gov/15693720/
[8] https://pubmed.ncbi.nlm.nih.gov/17045262/
[9] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4632771/
[10] https://pubmed.ncbi.nlm.nih.gov/30382270/
[11] https://pubmed.ncbi.nlm.nih.gov/20136444/
[12] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4447763/
[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3118329/
[14] https://pubmed.ncbi.nlm.nih.gov/26883870/
[15] https://www.uchealth.org/today/wp-content/uploads/sites/6/1970/01/Antioxidants-of-Apples.pdf
[16] https://www.nature.com/articles/s41467-019-11622-x
[17] https://www.uchealth.org/today/wp-content/uploads/sites/6/1970/01/Antioxidants-of-Apples.pdf
[18] https://pubmed.ncbi.nlm.nih.gov/19926998/
[19] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7074153/
[20] https://pubmed.ncbi.nlm.nih.gov/17140791/
[21] https://pubmed.ncbi.nlm.nih.gov/16192356/
[22] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8645738/
[23] https://pubmed.ncbi.nlm.nih.gov/16115546/
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