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23 Best Superfruits to Add to Your Diet Today

best super fruits

Chances are, you’ve heard of superfoods; a collection of foods that offer maximum nutritional benefits for minimal calories, loaded with vitamins, minerals, antioxidants and an array of other health benefits. 

But, what about superfruits? Well, superfruits are pretty much the exact same, but in the form of fruit instead!

What are Superfruits?

Superfruits are a group of fruits that provide copious levels of natural vitamins, minerals, plant enzymes, amino acids, healthy fats and antioxidants. In conjunction with all of the additional nutrients they bring, superfruits have also been scientifically proven to: Boost our mental health, provide aid in the digestion process and be overall good for our hearts.

In addition to all of this, further benefits of superfruits include: managing weight loss, fighting life threatening diseases such as cancer and heart disease, lowering bad cholesterol and helping to slow Alzheimer's.

So, now that we’ve spoken about what they are and how they function, we bet you’re wondering what are the superfruits?

Well, we’ve collated a list of the best superfruits that are proven to boost your health and immune system, and what’s more is that you can purchase most, if not all of them, from your local supermarket.

Before we jump in to exploring the best superfruits, do you have what it takes to make a career out of your passion for fitness?

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#1 - Cherries

cherries Exotic superfruits

Kickstarting our superfruits list; tart, sweet and a vibrant red colour produced by a class of antioxidants known as anthocyanins, cherries are one of the most readily available superfruits in the UK. 

Anthocyanins neutralise the effects of free radicals produced in the body that are caused by environmental stressors, such: as pollution, UV damage and poor diet. Free radicals lead to cellular damage, signs of which contribute to ageing and, in extreme cases, DNA damage. Anthocyanins have antioxidant properties in battling free radicals, making cherries one of the top superfruits for cancer reduction.

In addition to containing powerful types of antioxidants, cherries carry anti-inflammatory benefits, as well as working to lower cholesterol levels, and are prominent in the science of antiviral medications. 

Known as one of the most prominent super power fruits, they are high in potassium and so can help lower high blood pressure by encouraging the body to balance sodium and potassium levels and therefore remove excess sodium in the blood.  

Cherries are also one of the few naturally occurring sources of melatonin in our diet. The Melatonin hormone signals to the brain when to sleep; the higher the levels of melatonin in the blood, the sleepier we are. When we consume cherries, we increase blood levels of melatonin and therefore cherries can contribute to a peaceful night's sleep, and can be used to help regulate our body's circadian rhythm which impacts mental health, metabolism, weight loss and longevity. Furthermore, cherries are one of the best superfruits in the treatment of insomnia.

How to use it in your diet:

Delicious dried, frozen or fresh, cherries are an antioxidant powerhouse which make for a great addition to: 

  • Cereal bowls
  • Sweet salads
  • Dried in whole food bakes
  • Eaten alone as a sweet, healthy dessert

It goes without saying that they are one of the top superfruits on the list.

#2 - Blueberries

blueberries What are the superfruits

Although small, blueberries are certainly mighty, as they are one of the most powerful sources of antioxidants on our superfruit list.

One cup of blueberries contains 84 calories whilst being packed with 24% of an adult's daily recommended intake of vitamin C, 25% the DRI of Manganese, 36% the DRI of vitamin K, and 14% of an adult's DRI of fibre. 

One of the key health benefits of blueberries is that they are anti-inflammatory. Sustained inflammation over long periods is associated with a long list of chronic diseases, however, through the consistent use of blueberries, can be reduced.

These diseases include:

  • Diabetes
  • Arthritis
  • Heart Disease
  • Cancer
  • Inflammatory bowel diseases

One cause of inflammation is oxidative stress and free radicals; antioxidants in these super power fruits neutralise these volatile chemicals on a molecular level protecting cells and lessening inflammation.

Blueberries also contain anthocyanins which can help protect against insulin resistance, a precursor in developing diabetes, whereby cells stop responding to sugars in the blood. In a 2010 study, titled Bioactives in Blueberries Improve Insulin Sensitivity in Obese insulin-resistant Men and Women, 32 obese individuals with pre-diabetes were analysed over a six week period, where half were given two blueberry smoothies daily, and the other half were given a placebo.

The study, printed in The Journal of Nutrition, concluded:

In conclusion, our double-blinded and placebo-controlled study showed that daily dietary supplementation of bioactives in freeze-dried whole blueberry powder improved insulin sensitivity over 6 wk in obese, nondiabetic, and insulin-resistant participants. The bioactives in blueberries enhanced insulin sensitivity independent of any changes in inflammatory biomarkers or adiposity.

Getting enough antioxidants in our daily diets is important because, like a lock and key, they're one of the few chemicals we can consume to combat free radicals. Oxidative stress caused by free radical damage can be seen in superficial ageing such as dull skin, skin sagging, fine lines and wrinkles. What’s more, is you can enjoy this popular superfruit in conjunction with our updated 2020 personal trainer meal plan!

Cellular damage, or ageing, also occurs internally, for example in the brain. Progressive damage to neurons over time can lead to memory problems such as dementia. Several studies have shown that consuming a diet rich in antioxidants can help protect the brain from the memory and cognitive impairments associated with ageing.

Quite impressive that something so minute can ultimately better your health remarkably.

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How to use it in your diet:

This versatile fruit can be incorporated into your meals in a range of different ways to keep it fresh and exciting:

  • Add fresh or dried blueberries to sugar-free cereal, to enhance its nutritional value and add a pop of colour!
  • Blend a handful of blueberries into your smoothie or protein shake
  • Pair with low-fat yoghurt and honey for a delicious dessert

#3 - Cranberries

cranberries The superfruits

You have probably already heard of some of the benefits cranberries carry, such as their link in lowering the risk of Urinary tract infections (UTIs) particularly in women, however, the cranberry has an extended list of advantages in the medical world including its growing reputation as anti-cancer superfruits.

To name just a few of the benefits Cranberries have:

  • Low in calories
  • High in Vitamin C, E and K1
  • High in Manganese
  • High in copper
  • Anti-inflammatory benefits
  • Rich in a group of compounds called A-type proanthocyanidins (the compounds that support the body in fighting UTIs)

Along with improved immune function and benefits in lowering blood pressure, cranberries can up the levels of good cholesterol in our blood; with one glass of cranberry juice increasing HDL (good cholesterol) levels by 10%. 

From the 2016 review, Cranberries and Cancer: An Update of Preclinical Studies Evaluating the Cancer Inhibitory Potential of Cranberry and Cranberry Derived Constituent, there is also good evidence to suggest cranberries have key benefits in triggering the death of cancer cells making cranberries one of the top anti-cancer superfruits.

The researchers found:

The data presented in this review strongly support the anti-proliferative and pro-death capacities of cranberries in a multitude of cancer cell lines and select in vivo models including xenograft and chemically induced cancer models

At high concentrations, for example, when supplementing, active compounds in cranberries have been found to prevent and ease common symptoms of cardiovascular disease. One such symptom is the pressure by which the heart contracts to force blood out. If the heart is contracting too forcefully this can be a sign of cardiovascular disease. A 2019 review carried out  by the European Society for Clinical Nutrition and Metabolism found that supplementing with cranberry extract can ease these symptoms of CVD. 

Part of Nature's Plus super healthy fruits product line, Nature's Plus Ultra Cranberry 1000 mg, is a great supplement for getting enough of the active compounds in cranberries. 45 times more concentrated than cranberry juice, each tablet is free from artificial colours and preservatives and uses non-GMO cranberries. 

How to use it in your diet:

Depending on whether you’re using vran berries in the form of its powder supplement or full size fruit, there's a range of ways you can add this delicious fruit into your diet -

  • Use as a flavourful topping for overnight oats
  • Dissolve two to four capsules of cranberry supplements into water for a sweet tasting, nutritious-packed, healthy drink
  • For a tasty delicacy, bake dried cranberries into an oat cookie
  • Simply enjoy in the read-to-drink form of fresh supermarket cranberry juice

#4 - Açaí Berries

acai berries Super fruit list

One of the new superfruits to hit supermarket shelves, açai berries are harvested from palm trees native to the rainforests of South America. 

Anthocyanins are also present in açai superfruits, meaning these grape-like fruits have benefits in anti-inflammation, battling oxidative stress and slowing the progression of neurodegenerative disorders such as Alzheimer's and dementia. 

High in anthocyanin, açai superfruits have anti-cancer effects, such as:

  • Inhibiting the formation of tumours
  • Inducing cancer cell death
  • Preventing cancer cells spreading
  • Activating detoxifying enzymes which battle cancer cells

Açai superfruits are also high in fibre, vitamin A, potassium, calcium and iron. 

In addition, Acai berries have gained popularity as one of the best superfruits for weight loss by reducing the fat deposits in the human body. For more information on the types of body fat, the benefits and risks they carry and fat loss tips, make sure to check out OriGym’s types of body fat guide.

How to use it in your diet:

One of the best ways to use açai berries is to purchase an açai berry powder which can be used in multiple  variations. For instance, the powder can be:

  • Added to smoothies for a sharp chocolate and blueberries taste
  • Used to make açai bowls
  • Injected into  morning porridge

Naturale Bio Organic Açai Berries Powder uses 100% non-GMO, premium freeze-dried and then powdered açai berries.

#5 - Dragon Fruit

dragon fruit super fruits uk

One for the exotic superfruits on the list, a tropical fruit with either red or yellow-skin, dragon fruit is rich in vitamin A, vitamin C, magnesium, iron and calcium. 

This is one of the top superfruits for being high in antioxidants such as flavonoids, which help protect cells from toxins, phenolic acids which are anti-inflammatory, and betacyanins which fight free radicals.

A rich source of fibre, dragon fruit is a natural digestion aid and there is research to suggest that dragon fruit can help lower blood sugar levels. With a good amount of vitamin C per serving dragon fruit can help strengthen the immune system to fight off infections, and dragon fruit contains prebiotics to help balance the bacteria in the gut.

At around 60 calories per serving of fresh dragon fruit, this superfruit is packed with vitamin  B for a healthy metabolism and is a source of monounsaturated fats helping balance the level of good fats in the bloodstream. With phenolic acids, dragon fruit is anti-inflammatory and so can help in chronic conditions such as arthritis. 

BRIX Freeze-Dried Pitahaya (dragon fruit) has no added sugar, uses non-GMO dragon fruit and is a great option if you're interested in trying this tropical superfruit but can't find it at your local supermarket.

How to use it in your diet:

  • Cut the fruit in half, scoop out the flesh and enjoy it fresh (Please note, the skin is inedible!)
  • Slice it up into fresh salads or muesli for a lighter meal
  • Blend it into smoothie mixes or use as substance for a fresh juice
  • Unlike other products on the list, you can even enjoy dragon fruit grilled into a savoury meal, such as a kebab - paired with pineapple and a meat of your choice.

#6 - Blackberries

blackberries nature's plus super fruits

Next on our list of superfruits is another miniature contender that packs a punch in the size of a pea. 

Blackberries are packed full of vitamins and minerals including vitamins C for wound healing, vitamin K for blood clotting, and manganese - important in the formation of collagen (the protein which keeps skin youthful, firm and elastic). 

Blackberries contain antioxidants that fight off free radicals and limit the damage of oxidative stress on cells, as well as being antibacterial - with evidence showing blackberries can fight the bacteria responsible for gum disease and cavities. Blackberries are low GI so have a very small impact on blood sugars making them a great sweet treat replacement for diabetics. 

In conjunction to those benefits, blackberries are another fruit that have been hailed as ‘anti-cancer superfruits’, due to being specifically rich in polyphenols (the same family of antioxidants found in green tea). If we’re preaching to the choir and you already know the benefits of superfruits, why not educate others by becoming a qualified nutritionist? Not sure how? Have a read of our 2020 guide on how to become  a sports nutritionist now.

Low in calories, with around 43kcal per 100g, blackberries are one of the best super power fruits to add to smoothies, to top a bowl of porridge or yoghurt or as a delicious snack eaten alone. 

How to use it in your diet:

Similar to that of blueberries, blackberries can be enjoyed in similar ways - 

  • Enjoy straight from the punnett as an easy and convenient snack
  • Mix with greek yoghurt and your choice of topping (i.e. honey) for a healthy dessert
  • Blend into a smoothie with other berries and protein powder for a heavily nutritious meal

#7 - Kiwi Fruit

kiwi super healthy fruits

If your targeted issue here is with your digestion, then kiwi’s are your super fruit. 

Fresh kiwi fruits have around 35 calories per piece and are filled with vitamin C - with only 100g of kiwi fruit containing 150% of an adult's daily recommended intake. Sharp, sweet and tangy, kiwis are also a brilliant source of vitamin E for immunity, folic acid for the formation of new red blood cells and plant-based calcium for healthy teeth and bones.

Another mood booster on or list of superfruits, kiwis are a natural source of serotonin which is a sleep inducer and regulates mood. Kiwis are loaded with fibre which can help ward off coronary heart disease, lower blood pressure and lower cholesterol. Make sure to check out our more detailed list of 30 natural mood boosters you can do right now.

Containing the enzyme actinidin, which helps digest proteins, kiwis are commonly used as a treatment for irritable bowel syndrome and as little as an 80g portion of kiwis counts as one of your five a day. 

Medicinally, kiwis have been used to help combat vision loss, prevent blood clotting and help treat asthma. 

How to use it in your diet:

As well as eating them alone as a delicious snack, kiwis are great in the following forms: 

  • Tropical smoothies
  • As a sweetener in super green smoothies
  • Chopped up into summer salads

#8 - Bananas

bananas super fruits for cancer

On the list of superfruits, bananas can be overlooked, but these fruits are a powerhouse for heart-healthy potassium - with one banana containing 16% of the daily recommended intake of potassium for an adult woman, 14% of the daily recommended intake of vitamin C, and 12% of an adult's DRI of fibre. 

A fibre-rich super fruit, bananas can help ease digestion, lower the risk of heart disease, and packed with insoluble fibre can help you feel fuller for longer making for a super satiating snack. Bananas are packed with B6, a mood stabiliser which can help ease the symptoms of PMS, magnesium which is anti-inflammatory and copper which can help in the prevention of osteoarthritis and cardiovascular disease. 

With their high potassium content, bananas can help regulate blood pressure and with iron, a banana a day can battle anaemia. 

How to use it in your diet:

One of the most easily available and versatile superfruits in the UK, bananas can be utilised and injected into your daily routine in multiple ways, such as:

  • Frozen, blended and turned into 'nicecream' for a potassium-packed dessert
  • Used in smoothies to thicken to a milkshake consistency and give sweetness
  • Used asa great topper for porridge and yoghurt

#9 - Strawberries

strawberries super power fruits

A favourite amongst low carb and ketogenic dieters, strawberries are low calorie, lower carbohydrate superfruits and one of the top 20 most antioxidant-rich fruits known. 

One punnet (around 200g) of strawberries contains the equivalent to 157% of the daily recommended intake of vitamin C, with just eight strawberries packing more vitamin C than a whole orange.

At only 64 calories per serving with the majority of carbohydrates in strawberries being heart-healthy fibre, these are the ideal low-cal superfruit for packing in your nutrients without touching your daily calorie intake.. 

Strawberries contain 25 different types of the antioxidant class anthocyanins, as mentioned anthocyanins can battle inflammation and combat oxidative stress. At such a high potency in strawberries, regular consumption of strawberries can help prevent cataracts in later age. Strawberries are also one of the best natural sources of ellagic acid, an antioxidant known for its ability to suppress cancer cell growth and lower bad cholesterol in the blood.

How to use it in your diet:

A fruit that has a form to appease everyone, from health-enthusiasts to chocolate lovers, you can enjoy strawberries in the following forms - 

  • Blend into a smoothie with bananas, greek yoghurt and protein powder for a thick, summery snack
  • Make a parfait using low-fat frozen yogurt and sliced strawberries
  • For a naughtier treat, top off your favorite cakes and desserts with strawberries, or dip directly into melted chocolate!

#10 - Pomegranate

pomegranate top superfruits

If you didn’t know, those red jewel-like segments that you find inside a pomegranate are known as ‘arils’, and this is where you will discover the extensive list of health benefits that come packed into the large red super fruit.

 One cup of arils is rich in fibre with 7g per cup, plus vitamin A, for healthy vision and bones, vitamin C, for immune health, vitamin E for healthy skin and folic acid. 

The two most health packed compounds inside pomegranate are: punicalagin, which has been found to reduce LDL -  (bad) cholesterol in the blood, and punicic acid, a powerful antioxidant which is neuroprotective, anti-inflammatory, and can protect against the development of diabetes.

For competitive training and the gym, pomegranate juice has been found to positively impact aerobic performance and endurance. 

Thought to be because of its huge antioxidant content, pomegranate has benefits in treating inflammation in chronic diseases such as heart disease, Alzheimer's, and diabetes type 2. 

Remember, eating superfruits alone, though it will significantly benefit your help, they should be used in conjunction with other healthy choices. To find out some more healthy habits and the best resources for healthy eating, take a look at our guide!

How to use it in your diet:

  • Get creative with this superfruit by pairing it with cranberries and make your own healthy dipping sauce for a meat dish
  • Enjoy in its freshest form of a concentrated juice straight from the supermarket shelf 
  • Or for minimal effort, simply cut the large fruit in half and, using a cocktail stick or utensil alike, pick the jewelled seeds out and enjoy!

#11 - Apples

apples  Super fruits that help lose weight

You’ve heard the saying “an apple a day keeps the doctor away”, right? Well it holds more truth than you probably imagined. 

Fresh apples are fibre rich and one of the best superfruits for weight loss, filling the stomach for longer and leading to greater satiety. Cheap and readily available in the UK, one apple can serve up 14% of the daily recommended intake of vitamin C and 6% of the daily recommended intake of potassium. 

Using superfruits to lose weight can almost sound too good to be true, so let us explain. As a weight loss super-fruit, apples are a great source of biotin or vitamin B7 which is needed for the breakdown of fat in weight loss as well as being an essential vitamin for faster hair growth. Apples are also a good source of iodine which is essential for healthy thyroid function, important for metabolism and the breakdown of stored body fat into energy. 

One of the lesser-known benefits of apples is that they are a source of key antioxidants, positively impacting the risk of suffering a stroke in later life and reducing the chances of developing cardiovascular conditions. 

How to use it in your diet:

A great snack, apples are also another fruit that are delicious in a range of forms

  • Chop into slices and mix into savoury salads
  • Baked into the form of a crumble or tart
  • Finely chop and use as the main substance of coleslaw

#12 - Grapefruit

grapefruit What are super fruits

Looking for the best superfruits for weight loss, well you have found it in grapefruit.

In the 2006 study 'The Effects of Grapefruit on Weight and Insulin Resistance: Relationship to the Metabolic Syndrome', researchers analysed grapefruits' effect on weight loss; half of the participants were given grapefruit, the other a placebo. The study found not only significant reductions in body weight compared to the placebo, but results suggested half a grapefruit before meals can help regulate blood sugar levels.

It concluded:

Half of a fresh grapefruit eaten before meals was associated with significant weight loss. In metabolic syndrome patients the effect was also seen with grapefruit products. Insulin resistance was improved with fresh grapefruit. Although the mechanism of this weight loss is unknown it would appear reasonable to include grapefruit in a weight reduction diet.

Grapefruit is also high in essential vitamins, such as: 

  • Vitamins A and C
  • Magnesium
  • Potassium
  • A source of plant-based calcium

These exotic superfruits are 92% water so are super hydrating, and are a refreshing low-calorie snack or breakfast option at around 40 calories per half a grapefruit. High in flavonoids, the American Heart Association have suggested that these particular superfruits are one of only a few citrus fruits which may lower a woman's chance of stroke.

The white pith of grapefruits is filled with satiating fibre promoting appetite regulation and which can help lower the risk of colon cancer. With studies finding that a grapefruit a day can reduce triglycerides (fats) in the blood by as much as 27% grapefruit is a heart-healthy, nutrient-packed superfruit and a great option as a between-meals snack.

How to use it in your diet:

  • Use grapefruit segments to top savoury dishes, such as ricotta crostini or avocado toast
  • Add to dressings, sauces, and marinades
  • If there’s one thing more versatile than grapefruits, its grapefruit juice - now we’re not condoning boozy brunches, but this is, in our opinion , the best fruit juice to pair with alcohol! Add to calorie free prosecco for a refreshing bellini!

#13 - Lemon

lemon new super fruits list

A superfruit that many people know bears a number of benefits, but how many know what those benefits actually are?

Lemons are packed with 31mg of vitamin C per lemon, which equates to51% of an adult's DRI. Vitamin C has a range of benefits including: improving collagen production for firmer skin and a more radiant complexion and helping in the body's absorption of iron and therefore in preventing anaemia.

As well as vitamin C's immunity bumping and antioxidant benefits, lemons are high in hesperidin, which has positive effects for blood pressure and in relieving hay fever and haemorrhoids.

Another great antioxidant found in lemons is diosmin, used in the treatment of poor circulation. In these mineral-packed superfruits, hesperidin and diosmin together have been found to have benefits in balancing cholesterol levels. Lemons are also packed with flavonoids, that class of antioxidants which can combat oxidative stress and inflammation. 

The combination of vitamin C and citric acid in lemons can also help in the prevention of kidney stones, with 125ml of lemon juice preventing patients who already have kidney stones from forming more crystals. 

How to use it in your diet:

Whether it be:

  • homemade, lower sugar lemonade
  • A few slices packed into a jug of water
  • A squeeze of lemon over baked fish

Lemon is a vitamin C packed superfruit where a little goes a long way.

#14 - Avocado

avocado Super fruits to lose weight

Making an appearance on more new superfruits lists is the millennials favourite: the avocado.

Hugely popular on toast, avocados are very large berries with a single seed. Delicious with a twist of lemon and a dash of chilli flakes, avocados are a superfruit packed with 20 key vitamins including vitamins E and K plus niacin, folate, potassium and magnesium. 

Popular with ketogenic dieters, avocados are a great plant-based source of omega-3 fatty acids essential for cell function and nutrient absorption.

For people with a particular interest in superfruits for weight loss then the avocado is another great option for that specific benefit. The natural fats in avocados send signals to the brain which regulate appetite and control satiety, so whilst high in calories and fats, eating an avocado as part of your meal is likely to keep you fuller for longer and down-regulate your appetite overall throughout the day. Consuming fat with your meal also slows down the breakdown of carbohydrates allowing your body to better regulate blood sugars. 

Better yet, if yoga is your preferred form of exercise and you like to follow a specialised diet to compliment your training, with OriGym’s guide on What is a Yoga Diet?’ featuring everything you need to know about achieving a successful plan, you don’t need to dismiss avocados from your weekly shop as they are very much encouraged.

With lutein and zeaxanthin, two plant-based chemicals, avocados have antioxidants especially beneficial at protecting the eyes from sun damage. These super speed fruits also have a high level of folate which can help circulation in the brain improving the delivery of nutrients to brain tissues and overall positively impacting mood, symptoms of depression, and sleep.

How to use it in your diet:

  • The simplest way to enjoy avocados is by seasoning them with a pinch of salt and pepper and spreading onto toast, bagels or a carb of your choice
  • Incorporate avocados into your scrambled eggs for a nutritious breakfast, lunch or dinner dish!
  • Toss chunks into salads to make up your healthy fat intake
  • And everyone’s favorite, make a traditional guacamole, pair with some nachos and salsa and indulge!

#15 - Tomatoes

tomatoes list of super fruits

Next up on our new superfruits list is the tomato.

A superfruit in disguise as a vegetable, whether you choose salad, plum or cherry tomatoes all are high in the antioxidant lycopene which is associated with both a lower risk of cardiovascular conditions and a lower risk of cancer. 

The orange hue in tomatoes is down to the antioxidant beta carotene which is converted into vitamin A or retinol by the body, and has huge benefits both for eyesight and in anti-ageing. Chlorogenic acid found in tomatoes has been suggested to lower obesity-related hormones in the body and in a 2013 review conducted by Hindawi, was found to inhibit carbohydrate absorption in the digestive tract and help in maintaining normal sugar levels in the blood. 

Found in the skin of these super healthy fruits is naringenin, a type of flavonoid antioxidant. Naringenin is a scavenger, seeking out damaging, oxidative free radicals which may cause damage to cells and neutralizing them. 

What’s more, tomatoes have 40% the daily recommended intake of vitamin C per tomato, plus vitamins A, K and potassium. 

One of the lesser-known benefits of tomatoes is that when consumed in combination with olive oil, there's evidence to suggest tomatoes can protect against sun damage and boost collagen production for a protected, firmer complexion. As tomatoes are one of the most purchased superfruits in the UK, you won’t ever struggle to get your hands on these unlike other fruits in the list.

How to use it in your diet:

Maybe the most versatile superfruit on the list, there are endless ways to add tomatoes into your diet - 

  • Use in a thick, healthy tomato soup for those colder days
  • Use cherry tomatoes to stretch your salad
  • Pair in conjunction with basil, feta and Greek dressing to serve as an appetizer

#16 - Mango

mango anti cancer super fruits

Known as "The King of Fruits" in many countries across the globe, just two 2.5" inch slices of mango counts as one of your five a day, a serving which contains only 53 calories. 

Mangoes are rich in vitamins A and C and when opting for dried mango for convenience, one serving contains 50% of the daily recommended intake of fibre for an adult.

Furthermore ,mangoes have been proven to be another anti-cancer superfruit. Thanks to their high level of polyphenols (commonly termed "super antioxidants"), these antioxidants have been linked to potentially having benefits in preventing cancer. 

The fibre in mangoes, around 2.6g per serving, can help cleanse the gut and works as a natural digestive aid. Fresh mangoes have a glycemic index of 51, making them a great sweet treat alternative for diabetics. To add, this superfruit is loaded with the following beneficial elements:

  •  Magnesium
  • Potassium
  • Vitamin K, E and B

How to use in your diet:

This sweet fruit makes a great addition to a range of both sweet and savoury dishes.

  • Chop up and use to add a sweet element to salads
  • Create a mango salsa with mangos, red onions, jalapenos, cilantros and lime juice
  • Enjoy a cup of ripe mango pulp as a healthy snack
  • Use to thicken up nutritious smoothies by adding frozen chunks of mango

#17 - Olives

olives Acai super fruits

If you have ever wondered, yes- olives are in fact a fruit, a super fruit.

Olives boast some of the most potent sources of dietary benefits there are, not just on our new superfruits list, but overall. 

These benefits include:

  • Vitamin E for cell protection
  • Iron (in black olives) for healthy red blood cells
  • Antioxidants tyrosol for a healthy heart
  • Oleanolic acid which can protect from liver damage

One of the most health active components of the Mediterranean diet, especially when considering the treatment and prevention of cardiovascular disease, the superfruits contain Quercetin, which can help lower blood pressure and copper, a deficiency of which may increase the risk of heart disease.

Containing around 10 - 15% fat, the main fatty acid in olives is oleic acid, which may regulate cholesterol levels and with only 1.25g of carbohydrate per 20g serving, are a good choice for heart-healthy antioxidants when following a low-carb diet. 

The Phytonutrients (plant-based nutrients) in these super speed fruits contain nitric acid, which can promote healthy veins, arteries and circulation and what’s more, olives are a great source of plant-based calcium for healthy teeth and bones. 

Olives contain up to 25% of the daily recommended intake of iron per serving, black olives are generally less bitter than green olives and whole olives, as opposed to olive oils, are a better option. If opting to cook with olive oil choose extra virgin as this is the only type of olive oil which retains any of the vitamin and antioxidant properties of olives. 

How to use in your diet:

Olives are typically enjoyed as a standalone starter dish or appetizer, however there are a couple other ways to enjoy this super fruit.

  • Use to make an olive based houmous
  • For those cheat meals, finely slice up black olives and spread over the top of a plain cheese margarita pizza
  • Use in salads - whether that be in its fruit form or by coating your dish in olive oil, both finish a salad off nicely

#18 - Papaya

super speed fruits papaya

Termed "the fruit of the angels" by Christopher Columbus, papayas contain the enzyme papain - an enzyme used to break down tough proteins, therefore making them a digestive aid in meat-rich diets. 

Papayas contain the antioxidant zeaxanthin, which is thought to help in the prevention of sight degeneration by protecting the eyes from harmful blue light. 

These exotic superfruits are a rich source of beta-carotene and so may reduce the risk of some cancers, as well as containing the following benefits:

  • Rich in antioxidant vitamins C, with 157% of the DRI per serving
  • Rich in Vitamin E for cell protection
  • High levels of Potassium to support kidney function
  • A source of alpha-hydroxy acids which help the skin rejuvenate thicker and stronger.

Papayas are a rich source of the antioxidant lycopene which can reduce damage by up to 40% in conditions, such as:

  • Alzheimer's
  • Pre-Diabetes
  • Liver Damage
  • Hyperthyroidism

These super speed fruits have also been scientifically proven to have anti-cancer effects on breast cancer cells and is loaded with vitamin K, for bone health, and choline, a nutrient important for memory, learning and muscle movement. 

If you are personally considering becoming a nutritionist but you’re not too sure which avenue to take, make sure you read our article on how to become a nutritionist, both with or without a degree.

How to use in your diet:

  • Similar to that of melon, simply scoop out the seeds and enjoy
  • Use as part of a tropical fruit salad by pairing with pineapple, and mango.
  • Use to make a salsa by adding papaya to mango, jalapeno, red peppers, and chipotle pepper

#19 - Camu Camu Berry

camu camu Super fruits that help lose weight

Next on our new superfruits list is an uncommon fruit that we would recommend making yourself familiar with.

With a tart taste, Camu Camu berries are native to the swampland of the Amazonian rainforest and most easily sourced in powder form.

A single teaspoon of camu camu berry powder packs 10 times the amount of vitamin C of an orange, with a 100g of fresh camu camu berries wielding 2,400,000 milligrams of vitamin C. The DRI of vitamin C per day is 60 milligrams. 

Camu camu berries are so potent that they are regularly used as a medicine in treating conditions such as cataracts and the common cold, thanks to their antimicrobial properties. These super speed fruits are also used to treat chronic fatigue syndrome, as these berries are a potent dietary source of vitamin C and minerals such as zinc, magnesium, manganese for metabolism, and copper for heart protection.

Rich in beta-carotene and the antioxidant Anthocyanins, camu camu berries are such a potent source of nutrients it's important to watch your intake of them. An adult shouldn't have an intake of over 2,000 mg per day of vitamin C, side effects being nausea and diarrhoea. Processing of camu camu berries lowers their vitamin C content to around 682 mg of vitamin C per teaspoon of camu camu berry powder. 

Because camu camu berries are sourced from the Amazonian rainforest, it's also important to choose a brand which sources responsibly. 

How to add to your diet:

Camu camu berry powder is sweet and is most popular in the following forms - 

  • Add a handful of berries into a sweet and refreshing smoothies
  • Either blend into a banana 'nice-cream' recipe, or simply use as a tangy topping for a fresh dessert
  • Use to add a sweet element into oats, muesli or yoghurts

#20 - Pineapple

pineapple What are the superfruits

Tropical, sharp-tasting and fibre-rich, pineapple is a source of the antioxidant groups: flavonoids and phenolic acids.

 Pineapple is a great superfruit for manganese for metabolism, with 76% the DRI per serving of 168g. With around 82 calories per cup of pineapple chunks, one serving contains 130% of the DRI of vitamin C.

Amongst pineapple's antioxidant benefits in boosting immunity and anti-inflammation, pineapple contains the enzyme bromelain, which can help with arthritis, reducing excess mucus in the nose and mouth, inflammatory bowel diseases and bronchitis amongst many more. 

Pineapple is also packed with B vitamins, mainly used for:

  • Energy
  • Metabolism
  • Healthy brain function
  • and bromelain has been found to destroy cancer cells

How to use in your diet:

  • Wellness coaches rave about how grilled pineapple is a delicious dish on its own or paired with avocado in salads
  • Paired with toasted coconut for a dessert
  • Used in conjunction with mint as a refreshing summer starter

If you’re interested in becoming a wellness coach yourself, read our detailed guide on how to become a wellness coach, involving all the tips and facts you need to succeeding today.

#21 - Goji Berries

goji super fruits for cancer

Most commonly available for purchase dried in the UK, goji berries are one the new superfruits to hit public awareness. 

Used as a medicinal fruit in Asia for more than 2000 years, goji berries contain: 11 essential amino acids, a huge 11g of protein per quarter cup of dried goji berries, and 150% of the recommended daily intake of vitamin A. 

For further information on the best Vegan Protein Sources, take a look at our guide that explains How to Maximise Fitness Gains on a Plant-Based Diet.

As a result of the extensive list of elements packed into this super fruit, Goji berries have also been found to protect the retina from vision loss. 

One serving of goji berries contains:

  • 84% of the DRI of copper
  • 75% of the DRI of selenium to boost the immune system
  • 42% of the DRI of iron

Goji berries contain the antioxidants zeaxanthin and carotenoids, which may slow tumour growth and beta-carotene for improved overall skin health plus benefits in minimising the effects of ageing. 

How to use in your diet:

When opting for dried goji berries choose a brand with an ingredient list of 100% dried goji berries and no added sugar. Spring Blossom's 100% natural dried goji berries, available on Amazon UK, are non-GMO and free of preservatives. Nutritious, high in fibre and delicious i the following forms - 

  • Sprinkled over breakfast or buddha bowls
  • Blend into a smoothie mix
  • Use as a topping for low fat greek yoghurt

#22 - Baobab Fruit

baobab Super fruits to lose weight

Available in the UK most commonly in a concentrated, powdered form, baobab fruit is a rich source of iron, vitamin C, magnesium, potassium, phosphorus, calcium and zinc - your one stop shop of essential elements.

From Africa's "Tree of Life" the Baobab tree, baobab has been used in Africa to relieve diarrhoea and dysentery with baobab fruit having possible prebiotic effects promoting the growth of healthy gut bacteria and contains more antioxidants than any other known whole fruit.

The baobab fruit is 50% fibre when eaten fresh, and two tablespoons of dried baobab fruit powder contains: around 60% of the daily recommended intake of vitamin C, 24% the DRI of vitamin B6 and 9g of fibre.

Due to the baobab fruit's high fibre content, whether fresh or dried, this is another example of superfruits that help lose weight by helping satiety.

This super fruit’s  high fibre content can also affect the metabolism of carbohydrates and therefore stabilize blood sugar levels. When blood sugar spiking carbohydrates, such as those found in white bread, are consumed with a source of fibre, the fibre interrupts how quickly the body can unload simple sugars into the bloodstream, therefore, lowering the spike in blood sugar. Baobab fruit, powdered or fresh, is a great choice for diabetics or pre-diabetics to help control insulin spikes.

How to add into your diet:

When consumed powdered, baobab fruit can be used  - 

  • In soups
  • Blended into smoothies
  • Sprinkled over yoghurt
  • Baked into whole food recipes. 

#23 - Cantaloupe Melon 

cantaloupe nature's plus super fruits

Last but not least on our superfruit list; A refreshing, hydrating summer snack -  the cantaloupe melon.

With a 90% water content - one cup of cantaloupe melon contains over 100% of the daily recommended intake of vitamin C, plus vitamin A for eyesight and youthful skin, potassium for heart, muscles and blood pressure, and beta-carotene. 

Cantaloupes have electrolytes to help balance body fluids and are a great source of folate which has well-researched effects for preventing birth defects in pregnant women and limiting the risk of some cancers. You will also be glad to know, yo can indulge in this superfruit when following our updated 2020 Vegan weight training diet.

Cantaloupes are a source of the antioxidants: lutein, zeaxanthin and choline, which battle inflammation and oxidative stress. They have also been proven to  lower the risk of metabolic syndrome and with 30 times as much beta-carotene as oranges -  have huge benefits for preserving eyesight and retina health. 

How to add into your diet:

With 427 mg of potassium per cup, cantaloupe makes for a great post-workout recovery snack to replenish muscles. 

  • Cantaloupe melon is delicious when eaten alone
  • Baked into bread
  • Paired with cucumber or tomato in summer salads

Before You Go!

We hope this article has helped you answerwhat are the superfruits?” and you now have a much better understanding of how implementing these fruits into your diet can benefit your health significantly. 

Although all fruits boast nutritional benefits, some stand out more so due to their high levels of nutrients and plant compounds.

With such an extensive list of 23 of the best superfruits to choose from, we hope you will start incorporating at least a couple into your weekly shop - at the end of the day, it is your health that will benefit.

Whilst you are, why not kick-start an exciting new career as a PT? If you think you have what it takes, check out our range of REPs endorsed personal training qualifications and enquire with us.

Or, learn more about the other courses that we offer at OriGym by downloading our FREE course prospectus.

References

Barbagallo, M., Marotta, F., Dominguez, L.J. Oxidative stress in patients with Alzheimer's disease: effect of extracts of fermented papaya powder. Mediators Inflamm, 2015:624-801.

Devore, E., Kang, J., Breteler, M., Grodstein, F. Dietary intakes of berries and flavonoids in relation to cognitive decline. Annals of Neurology. 2002; 72(1): 135-143.

González, O., Escamilla, C., Danaher, R., Dai, J., Ebersole, J., Mumper, R., Miller, C. Antibacterial Effects of Blackberry Extract Target Periodontopathogens. J Periodontal Res, 2013; 48(1): 80–86.

Gorinstein, S., Caspi, A., Libman, I., Lerner, H., Huang, D., Leontowicz, H., Leontowicz, M., Tashma, Z., Katrich, E., Feng, S., Trakhtenberg, S. Red grapefruit positively influences serum triglyceride level in patients suffering from coronary atherosclerosis: studies in vitro and in humans. J Agric Food Chem, 2006; 54(5):1887-92. 

Written by Annie Williams

Fitness Content Executive, OriGym

Join Annie on Facebook at the OriGym Facebook Group

Graduating from Liverpool John Moores University with a BA (Hons) in Journalism, Annie specialises in mental and physical wellbeing, with a specific interest in nutrition and mindfulness. Her long standing interest in fitness is what brought her to OriGym, and led her to become a qualified Personal Trainer and obtain specialist qualifications in Advanced Sports Nutrition. Annie’s primary professional attraction lies in following and tracking the ever-changing trends in the fitness industry. Beyond OriGym, Annie divides her time between personal writing, her passion for the countryside and mountain walking, and charitable runs.

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