Nutrition Tier Lists: Fruits
Summary
TLDRIn this 'Next Nutrition Tier List' video, Talon ranks popular fruits based on their nutritional value and health impact. He explains that while all fruits offer benefits, some excel in areas like fiber, antioxidants, and low glycemic indexes. The top-tier fruits include avocados, blackberries, blueberries, and guava, each providing a unique set of health advantages. Talon emphasizes the importance of fruits in a balanced diet and encourages viewers to make informed choices about their nutritional intake.
Takeaways
- 🍏 Apples are a good source of antioxidants like vitamin C and flavonoids, beneficial for various health aspects including anti-inflammatory effects.
- 🍈 Avocados are high in heart-healthy fats, particularly omega-9 oleic acid, and are very high in fiber, making them one of the most nutritious fruits.
- 🥝 Kiwis are rich in vitamin C and other antioxidants, contributing to immune, skin, and heart health, and are known for mood and sleep regulation.
- 🍌 Bananas are a good source of vitamin B6, manganese, and potassium, with high fiber content beneficial for gut health.
- 🍇 Grapes contain antioxidants like quercetin and resveratrol, which are good for heart health and have anti-inflammatory properties.
- 🍉 Watermelon is lower in calories with notable benefits from lycopene and citrulline, which aid in skin and heart health, and exercise performance.
- 🥭 Mangoes are a good source of vitamin C and antioxidants that support heart, immune, and digestive health, despite being higher in sugar.
- 🍓 Strawberries are rich in antioxidants and fiber, beneficial for heart health and blood sugar regulation, despite common allergies.
- 🍍 Pineapples contain bromelain, an enzyme that aids digestion and muscle recovery, and are high in antioxidants like vitamin C.
- 🍊 Oranges are known for their vitamin C and flavonoids, which improve immune and heart health and have anti-inflammatory effects.
- 🍅 Tomatoes are very low in calories and high in lycopene, which improves heart and skin health, and they are a good source of vitamin K.
Q & A
What is the main objective of the nutrition tier list series?
-The main objective of the nutrition tier list series is to break down all the options in a given food group and rank them based on how nutritious they are and how they impact health.
What key nutritional components are considered in evaluating the fruits?
-The key nutritional components considered in evaluating the fruits include concentrations of fiber, water, antioxidants, natural sugars, and their glycemic indexes.
Why are apples placed in the C tier despite their health benefits?
-Apples are placed in the C tier because, although they are high in antioxidants and fiber, they offer less nutritionally compared to many other fruits on the list.
What makes avocados rank in the top tier?
-Avocados rank in the top tier due to their high content of healthy fats, fiber, and several essential micronutrients such as vitamin K, folate, and potassium. They also provide numerous antioxidants and anti-inflammatory compounds.
Why are dates placed in the D tier despite their nutritional benefits?
-Dates are placed in the D tier because they are extremely high in sugar, which can do more harm than good when consumed in large quantities, despite their fiber and antioxidant content.
Which antioxidants in blueberries contribute to their high ranking?
-Blueberries are rich in antioxidants like quercetin, myricetin, vitamin C, and various anthocyanins, which contribute to their high ranking by boosting immune function, heart health, and preventing chronic diseases.
What are some unique health benefits of cranberries?
-Cranberries offer unique health benefits such as preventing urinary tract infections (UTIs) and stomach cancer by eliminating harmful bacteria, thanks to their pro-anthocyanidins content.
What are the main health concerns associated with grapefruit consumption?
-The main health concern with grapefruit consumption is that it inhibits an enzyme needed to metabolize many medications, which can interfere with drugs for cholesterol, blood pressure, heart rhythm, and more.
How do pomegranates benefit brain health?
-Pomegranates benefit brain health through antioxidants like Punic acid and ellagitannins, which help prevent conditions like Alzheimer's and Parkinson's diseases.
Why are pumpkins considered one of the healthiest fruits?
-Pumpkins are considered one of the healthiest fruits because they are very low in calories but extremely high in carotenoids, which support eye, skin, and heart health, and they also improve immune function and protect against sun damage.
Outlines
🍏 Fruit Nutrition Tier List Overview
Talon introduces the video series 'Next Nutrition Tier List,' focusing on ranking the nutritional value of popular fruits. The ranking is based on factors like fiber, water, antioxidants, and natural sugars with low glycemic indexes. Talon emphasizes that no fruit on the list is bad, but some offer more health benefits than others. The video will compare each fruit's nutritional content against potential health concerns, and viewers are encouraged to share their favorite fruits in the comments.
🍎 Apples and Apricots: Nutrient Profiles and Health Impacts
Apples are described as an average calorie fruit with antioxidants like vitamin C and flavonoids, which have health benefits such as anti-inflammatory and antiviral effects. They are also a good source of fiber and linked to a reduced risk of type 2 diabetes, heart disease, and cancer. Apricots, while nutritious, fall short compared to most fruits due to their average micronutrient content, but they do provide benefits like eye preservation and combating chronic diseases.
🥑 Avocados and Bananas: High-Calorie Fruits with Health Benefits
Avocados are recognized as a higher calorie fruit with heart-healthy fats, particularly omega-9 oleic acid, and a high fiber content. They provide several micronutrients and antioxidants, earning a top-tier spot for their nutritional value. Bananas, being an average calorie fruit, offer a good amount of vitamin B6, manganese, potassium, and fiber, making them a fine choice for energy and health, placing them in the B tier.
🫐 Berries and Melons: Antioxidant Rich Fruits
Blackberries and blueberries are highlighted for their impressive antioxidant content, including vitamin C and anthocyanins, which improve blood vessel health and brain function. Both are placed in the top tier due to their numerous health benefits. Cantaloupe is noted for its high carotenoid content, beneficial for eye health, and its vitamin C content, placing it in the A tier.
🍒 Cherries and Coconut: Unique Fruits with Diverse Nutrients
Cherries are recognized for their antioxidants and anti-inflammatory compounds, which aid in muscle recovery and sleep quality, earning them a B-tier ranking. Coconut, despite its high calorie content, offers a variety of health benefits due to its medium chain saturated fatty acids, placing it in the B tier.
🍉 Fruits Conclusion: The Health Benefits of a Diverse Diet
The conclusion emphasizes that all fruits have their benefits, and while some are more nutrient-dense, incorporating a variety of fruits into one's diet is always beneficial. The video encourages viewers to subscribe for more nutritional tier lists and to do their own research for a healthy lifestyle.
Mindmap
Keywords
💡Nutrition
💡Antioxidants
💡Fiber
💡Micronututrients
💡Glycemic Index
💡Chronic Diseases
💡Flavonoids
💡Omega-9 Fatty Acids
💡Manganese
💡Resistant Starch
💡Citrus Fruits
Highlights
Fruits are ranked based on their nutritional value and health impact.
All fruits on the list are considered healthy, with varying levels of nutritional density.
Apples are noted for their antioxidants like vitamin C and flavonoids, beneficial for inflammation and blood sugar levels.
Apricots are highlighted for their beta-carotene content and overall skin, gut, and liver health benefits.
Avocados are recognized for their heart-healthy fats, particularly omega-9 oleic acid, and high fiber content.
Bananas are praised for their vitamin B6, manganese, and potassium content, along with their immune-boosting antioxidants.
Blackberries excel in antioxidants and fiber, contributing to digestive health and brain function.
Blueberries stand out for their high antioxidant content, beneficial for immune function and heart health.
Cantaloupe is rich in carotenoids, which are converted into vitamin A, aiding eye health.
Cherries are valued for their antioxidants and anti-inflammatory compounds, useful for muscle recovery and sleep quality.
Coconuts are unique for their lauric acid content, which is linked to fat loss and reduced Alzheimer's risk.
Cranberries are known for their pro-anthocyanidins, which help prevent UTIs and stomach cancer.
Dates are high in fiber and various micronutrients, but their high sugar content places them in the lower tier.
Figs are high in fiber and several micronutrients, but also high in sugar, making them a fruit to be consumed in moderation.
Grapes contain antioxidants like quercetin and resveratrol, beneficial for heart health and inflammation.
Grapefruit is rich in vitamin C and antioxidants, improving immune and heart health, but may interact with medications.
Guava is exceptionally high in vitamin C and other antioxidants, making it one of the most nutritious fruits.
Honeydew melon, while low in calories, offers vitamin C and potential bone health benefits.
Kiwifruit is an excellent source of vitamin C and fiber, with mood and sleep-regulating properties.
Lemons and limes are recognized for their high vitamin C content and various health-promoting antioxidants.
Mangoes contain a variety of antioxidants and are particularly high in mangerefin, beneficial for heart, immune, and digestive health.
Nectarines, while average in nutritional content, provide antioxidants and heart and digestive health benefits.
Green olives are a good source of monounsaturated fats and antioxidants, but may contain high sodium and potential carcinogens.
Oranges are praised for their vitamin C and flavonoids, which improve immune and heart health.
Papayas are highlighted for their impressive micronutrient profile and the enzyme papain, aiding digestion and IBS treatment.
Peaches are recognized for their antioxidants but are considered less nutrient-dense compared to other fruits.
Pears, while beneficial for digestive health, are nutritionally outperformed by most fruits on the list.
Pineapple contains bromelain, an enzyme that aids digestion and muscle recovery, and is rich in antioxidants.
Plums are a good source of polyphenols, which improve bone and heart health and have anti-inflammatory properties.
Pomegranates are rich in antioxidants and known for their anti-inflammatory and heart-healthy properties.
Pumpkin is an extremely healthy fruit, high in carotenoids and shown to improve various aspects of health.
Raspberries are very fibrous and contain a variety of antioxidants, beneficial for digestive and heart health.
Butternut squash is high in carotenoids, which boost eye, bone, and immune health.
Strawberries are a good source of antioxidants and have antibacterial and anti-cancer properties.
Tangerines offer a variety of antioxidants and are beneficial for skin, brain, and heart health.
Tomatoes are very low in calories and rich in antioxidants, particularly lycopene, beneficial for heart and skin health.
Watermelon contains lycopene and citrulline, which improve exercise performance and have health benefits.
Zucchini is low in calories and a good source of carotenoids, beneficial for eye, skin, and heart health.
Transcripts
hello everybody this is Talon with the
next nutrition tier list a series where
I break down all the options in a given
food group and rank them based on how
nutritious they are and how they impact
your health today we're taking the most
popular fruits and stacking them up
against each other to find out which
ones are the very best and which ones
are just good because I'm going to tell
you straight up there isn't a bad fruit
on this list so what really separates
fruits as a food group is their higher
concentrations of fiber water
antioxidants and natural sugars with
lower glycemic indexes so we're going to
be keeping an eye out for the fruits
that Excel with these but also the ones
that have benefits that go beyond these
again I think you'll be hard-pressed to
find an unhealthy fruit but as I'm sure
you'll discover today some have a lot
more to offer than others so looking at
the tiers for this video we're going to
be comparing the nutritional contents
and benefits of each fruit against any
shortcomings or health concerns that
they may have keep in mind that these
lists are ranked independence of each
other so an atier fruit may not equate
to an a-tier meat or an a-tier vegetable
all numerical nutritional information on
this list and across the series is based
on 100 grams of the individual food for
the sake of consistency and ease of
comparison and before we start go ahead
and let me know down in the comments
what's your favorite fruit and what's
here do you think it'll land in and with
all that out of the way it's time to
once again reap the fruits of my labor
and get to the list first on this list
we've got the ever iconic Apple apples
are an average calorie fruit somewhat
higher in sugar with a mild
micronutrient profile now the main thing
to mention about apples is its
antioxidants these include but are not
limited to vitamin C and flavonoids like
quercetin catechin and chlorogenic acid
which are shown to have various health
benefits like anti-inflammatory and
antiviral effects lowering of blood
sugar and Improvement of cognitive
function apples are also a solid source
of fiber contributing to feelings of
satiety and digestive health and they're
linked with a reduced risk of type 2
diabetes heart disease and cancer
there's nothing really wrong with apples
but they do offer far less than a
majority of the fruits on this list so
I'm going to put them in the sea tier
apricots are an average calorie fruit
with a decent micronutrient content as
far as fruit scale they're a pretty
solid source of beta-carotene a
precursor to vitamin A and antioxidant
mainly known for its eye preservation
benefits apricots also contain vitamin C
vitamin E and a variety of polyphenol
antioxidants that are shown to help
combat chronic diseases as a whole
apricots are shown to improve skin gut
and Liver Health as well a completely
healthy fruit that falls a bit short
nutritionally compared to most others
I'm going to put apricots in the seeds
here avocados are a higher calorie fruit
with a solid micronutrient profile the
majority of its calories come from fats
about 15 percent of its total volume and
the main fatty acid is the omega-9 oleic
acid oleic acid is shown to be heart
healthy positively impacting cholesterol
while lowering blood pressure and the
risk of chronic diseases avocados are
also very high in fiber per gram
compared to most fruits which aids with
satiety and gut health they're also a
good source of several micronutrients
vitamin K folate vitamin B5 potassium
and vitamin B6 and they're rich in
antioxidant and anti-inflammatories
including carotenoids vitamin C and
vitamin E overall avocados might just be
the most nutritious fruit on this list
earning at a spot in the top tier
bananas are an average caloried fruit
with a decent micronutrient profile
bananas are a solid source of vitamin B6
manganese and potassium and a notable
source of the antioxidants vitamin C and
catechin which are shown to boost immune
health and reduce the risk of chronic
diseases bananas are also high in fiber
notably pectin which when paired with
bananas resistant starch is great for
gut health overall bananas are a fine
fruit most often being used for energy
but they come with some significant
benefits outside of that I'm going to
put them in the B tier blackberries are
a lower calorie fruit with an impressive
micronutrient profile blackberries are
among the best fruit sources of
antioxidants the most notable being
vitamin C and anthocyanins which combat
the effects of free radicals and
improved blood vessel Health they're a
great source of fiber per calorie
overall benefiting Digestive Health
while also being a solid source of
Manganese and vitamin K blackberries are
also shown to improve brain health and
have oral antibacterial benefits overall
blackberries are one of the healthiest
fruits out there and they're going to be
landing safely in the top tier
blueberries are an average caloried
fruit with a solid micronutrient profile
blueberries are believed to have one of
the highest concentrations of
antioxidants of any fruit these include
quercetin miracetin vitamin C and
various anthocyanins all shown to boost
immune function and heart health reduce
oxidative damage and DNA and help
prevent chronic diseases blueberries are
also a solid source of vitamin K and
manganese and are shown to lower blood
sugar and blood pressure levels they're
also shown to help prevent cognitive
decline and reduce Muscle Recovery time
overall blueberries are an antioxidant
bomb contributing to Health in ways most
fruits cannot replicate they're going to
be going in the top tier cantaloupe is a
lower calorie fruit with a solid
micronutrient profile it's very high in
carotenoids which get converted into
Vitamin A these include beta-carotene
lutein Z xanthin and beta cryptosanthin
they contribute antioxidant effects also
notably aiding Eye Health cantaloupe is
also high in vitamin C a powerful
antioxidant that boosts immune heart and
skin Health they're also shown to
decrease blood pressure and the risk of
heart disease cantaloupe is at the end
of the day a healthy and nutritious
fruit that I'm going to put in the a
tier cherries are an average caloried
fruit with a mild micronutrient profile
they're packed with antioxidants and
anti-inflammatory compounds notably
polyphenols that manage the body's
blood-related activities but also
vitamin C cherries are shown to
alleviate muscle damage and Aid in
post-workout recovery decreasing
exercise-induced pain they're also shown
to improve Sleep Quality due to
melatonin as well as heart health and
ease inflammation and symptoms of
arthritis now cherries are actually
pretty high in sugar compared to most
fruits but overall they are a unique
choice that I'm going to put in the
b-tier Coconut is a higher calorie fruit
with an impressive micronutrient profile
the majority of its calories come from
fats about 34 percent of its total
makeup mainly medium chain saturated
fatty acids specifically lauric acid
lauric acid has been linked with several
health benefits including fat loss
reduced risk of Alzheimer's disease
antimicrobial and anti-fungal properties
improved brain function and it's
uniquely often used for energy more
resembling carbohydrates coconut is a
good source of Manganese copper selenium
iron and phosphorus and it's a solid
source of fiber mainly insoluble being a
digestive Aid Now coconut is very highly
caloric so you shouldn't eat too much
but overall I'm going to put it in the
beads here cranberries are a lower
caloried fruit with a good micronutrient
content it's a good source of fiber
mainly insoluble which passes through
and AIDS with digestion cranberries are
also a solid source of Manganese and
several antioxidants including vitamin
corsetin miracetin pianidine and ursolic
acid which contribute an
anti-inflammatory effect and reduce the
risk of chronic diseases but the main
distinguisher of cranberries is the
their pro-anthocyanidins a type of
phytonutrient that helps combat UTIs
urinary tract infections but also helps
prevent stomach cancer by ridding of
certain harmful bacterias now
cranberries may contain higher amounts
of oxalates which when built up may lead
to kidney stones but overall cranberries
are a unique and healthy fruit that I'm
going to put in the a tier deglet nor
dates are a higher calorie fruit with a
decent micronutrient profile per gram
they're very high in fiber promoting
regular bowel movements and they're a
good source of potassium manganese
magnesium and copper as well as
antioxidants flavonoids carotenoids and
phenolic acid which help prevent chronic
diseases dates are also shown to promote
brain health bone health and blood sugar
regulation the problem is dates are
ridiculously high in sugar and past a
certain point they will do more harm
than good in moderation dates are just
fine but on a list where everything is
great the most sugary option feels like
a natural pick for the d-tier figs are a
higher calorie fruit with a respectable
micron nutrient profile figs are very
high in fiber aiding with Digestive
Health they're a good source of several
micronutrients including manganese
vitamin K potassium magnesium calcium
copper and iron their polyphenols help
prevent cellular damage and they're
shown to manage blood pressure and blood
sugar levels the issue is figs are also
very high in sugar so they are best in
moderation a nutritious pick that you
can definitely have too much of I'm
going to put figs in the d-tier grapes
are an average caloried fruit with a
solid micronutrient profile they're a
good source of Manganese and vitamin K
and certain antioxidants notably
quercetin and Resveratrol which
contribute to heart health and as an
anti-inflammatory grapes are a natural
source of melatonin a sleep regulating
hormone and they're shown to contribute
antibacterial anti-fungal and brain
boosting effects they are however a bit
more sugary than your average fruit
grapes are a good fruit never one that
you should hesitate to eat and I'm going
to put them in the B tier grapefruit is
on Lower calorie fruit with an
impressive micronutrient your profile
it's a great source of vitamin C mainly
contributing to immune health and
carotenoids which get converted into
vitamin A and mainly contribute to Eye
Health but grapefruit also has several
antioxidants Beyond these notably
lycopene which boosts heart and skin
health and is an anti-cancer and a
variety of flavonoids that are
anti-inflammatory and regulate blood
pressure grapefruit also contains citric
acid which aids with nutrient absorption
and prevention of kidney stones and
they're shown to improve insulin
sensitivity now this is very important
grapefruit does inhibit an enzyme that
is needed to metabolize many types of
medications so if you take any type of
medication for cholesterol blood
pressure heart rhythm anti-infection
pain meds blood thinners anything
medication related make sure you double
check it safe before you have any
grapefruit however for everyone else
this is one of the healthiest fruits on
the market and it's going to be landing
in the top tier guava is an average
caloried fruit with an impressive
micronutrient profile it's absurdly high
in vitamin C a powerful antioxidant that
contributes to immune skin and heart
health and helps combat chronic diseases
and Beyond vitamin C guava contains a
respectable lineup of other antioxidants
including quercetin ferulic acid gallic
acid and cafeic acid all protecting
against cell damage and chronic diseases
in their own ways guava is also a solid
source of fiber aiding Digestive Health
by feeding gut bacteria they're also
shown to lower blood sugar levels though
a bit lopsided guava is one of the most
nutritious fruits on this list and I'm
going to put it in the top tier honeydew
is a low calorie fruit with a decent
micronutrient profile it's a solid
source of the vitamin C antioxidant and
it's shown to improve bone health and
lower blood pressure honeydew is
perfectly fine it just doesn't have
quite as much going on as other fruits
and for that I'm going to put it in the
seeds here kiwi is an average calorie
fruit with a great micronutrient profile
it's an excellent source of vitamin C a
powerful antioxidant contributing to
immune skin and heart health as well as
a good source of vitamin K kiwis are
also rich in antioxidants vitamin E
carotenoids and various polyphenols
which further protect the body's cells
kiwis are a solid source of fiber and
are shown to lower blood pressure
they're also high in serotonin which is
shown to regulate mood and sleep kiwi
fruit is almost always one of the best
in every possible way that you could
measure fruits and for that I'm going to
put it in the top tier lemons are a very
low calorie fruit with a lopsided
micronutrient profile that's because the
only micronutrient lemons really have to
offer is the antioxidant vitamin C but
it's definitely not the only antioxidant
play others include diosman and
hesperidin shown to mainly improve blood
vessel Health limonene which contributes
anti-inflammatory antibacterial and
wound healing effects and various
flavonoids that further provide
anti-inflammatory effects lemon also
contains citric acid which can Aid with
iron absorption and help prevent kidney
stones now citric acid in excess can
lead to tooth decay in various other
bodily irritations but in safe amounts
lemons are an entirely unique fruit with
but one exception that I'm going to put
in the a tier limes are a very low
calorie fruit with a decent
micronutrient profile and they're very
similar to lemons in most every aspect
they're a solid source of the
antioxidant vitamin C and various other
antioxidants like limonene came for all
and quercetin which help prevent cell
damage inflammation and chronic diseases
they also contain citric acid aiding
with iron absorption and helping to
prevent kidney stones again too much
citric acid can lead to various issues
including dental decay but limes are too
good and unique to overlook and they're
going to be joining their sour cousins
in the a tier mangoes are an average
caloried fruit with a solid
micronutrient profile they're a good
source of vitamin C and beta-carotene
which the body converts into vitamin A
and various other antioxidants like
catechin gallic acid came for all
anthocyanins and especially mangerefin
these lead to mangoes boosting heart
immune and digestive health mangoes are
a bit higher in sugar than most fruits
but overall they're very beneficial I'm
going to put them in the B tier
nectarines are an average caloried fruit
with a subpar micronutrient profile they
contain a variety of antioxidants
flavonoids anthocyanins and vitamin C
which combat cellular damage and chronic
diseases and nectarines are shown to
improve heart and digestive health the
thing is compared to most fruits
nectarines don't have nearly as much to
offer and for that I'm going to put them
in the d-tier green olives are a higher
calorie fruit with a mild micronutrient
profile the majority of Olives calories
come from fats about 15 percent of its
total makeup mainly monounsaturated fats
shown to reduce inflammation and combat
the risk of heart disease and cancer
they're a good source of antioxidants
notably vitamin E which is associated
with skin Health tyrosol a notable
anti-cancer corsetin which is shown to
boost heart health and combat chronic
diseases and oleanolic acid which has
anti-inflammatory and liver protected
properties olives are also shown to
improve bone health now green olives are
often packaged high in sodium for those
who need to watch out for that and when
processed they may contain a crimolate a
leftover from processing and a potential
carcinogen olives are good but have a
few potential issues in their more
practical forms I'm going to put them in
the seeds here oranges are a lower
calorie fruit with a solid micronutrient
profile they're a good source of folate
but most of oranges benefits come from
its antioxidants of course vitamin C
which is shown to improve immune and
heart health and act as an anti-cancer
but also various flavonoids most notably
hesperidin which lowers blood pressure
and has anti-inflammatory effects and
naringenin which aids with blood vessel
function oranges also contain
carotenoids including beta-cryptosanthin
and lycopene which is notable for its
heart health benefits overall a solid
and healthy fruit I'm going to put
oranges in the B tier papayas are a
lower calorie fruit with an impressive
micronutrient profile they're a great
source of vitamin C and a good source of
folate and carotenoids most notably
lycopene which improves heart health
removes oxidative stress and acts as an
anti-cancer papayas also contain the
enzyme for pain which aids with protein
digestion and IBS treatment Napa pain
has been shown to potentially cause
throat esophagus or stomach irritation
but overall in terms of nutrition
papayas are a notch above most and I'm
going to put them in the a tier peaches
are a lower calorie fruit with a subpar
micronutrient profile they do contain a
notable amount of antioxidants
flavonoids anthocyanins phenolic acid
and vitamin C all of which contribute to
immune health and the combating of
chronic diseases and peaches as a whole
are shown to improve heart skin and gut
health but overall peaches are just one
of those fruits that doesn't have quite
as much to offer and for that I'm going
to put them in the Z tier pears are an
average caloried fruit with a subpar
micronutrient profile they are as a
whole shown to improve digestive health
and bowel regularity pears procyanidin
antioxidants boost heart health and
fight inflammation while lowering blood
pressure and the risk of chronic
diseases a healthy fruit that pales in
comparison nutritionally to most
everything on this list I'm going to put
pears in the d-tier pineapple is an
average calorie fruit with an impressive
micronutrient profile they're a solid
source of Manganese which is needed for
bone formation and proper metabolism and
pineapples are loaded with antioxidants
vitamin C of course but also a variety
of flavonoids and phenolic compounds
that boost immune and heart health
pineapples uniquely contain bromelain a
group of enzymes shown to Aid with
digestion and post-exercise Muscle
Recovery and have anti-inflammatory
anti-cancer and anti-arthritic effects
now too much bromelain may cause
digestive issues and may negatively
impacts people on blood thinners but
overall pineapple is one of the
healthiest fruits available and I'm
gonna put it in the top tier plums are a
lower calorie fruit with a solid
micronutrient profile they're a good
source of vitamin C vitamin K and
carotenoids and plums are higher in
polyphenols than most fruits which are
shown to improve bone and heart health
lower blood pressure and blood sugar
levels and have anti-inflammatory
properties a healthy yet unspectacular
fruit I'm gonna put plums in the B tier
pomegranates are an average calorie
fruit with a solid micronutrient profile
they're a good source of vitamin K but
where pomegranates really shine is what
the variety of antioxidants they provide
these include Punic allergens a notable
anti-inflammatory a variety of
polyphenols that lower blood pressure
and fight plaque buildup in arteries
vitamin C and lgitanins which benefit
brain health and help prevent
Alzheimer's and Parkinson's pomegranates
are also shown to have antibacterial
benefits be beneficial for gut bacteria
be a strong anti-cancer and reduce the
risk of kidney stones now pomegranates
do have a bit more sugar than most
fruits but overall they just offer too
much for me to not put them in the top
tier pumpkin is a very low calorie fruit
with an impressive micronutrient profile
they're extremely high in carotenoids
antioxidants that often get converted
into Vitamin A these include
beta-carotene lutein and zeaxanthin
which are most known for Eye Health and
preservation and Alpha carotene and
beta-cryptosanthin which also Aid with
skin Health pumpkin is also a good
source of vitamin K and is shown to
improve heart Digestive and immune
Health it also protects against sun
damage and protein breakdown and
contains citrulline and amino acid shown
to improve athletic performance overall
pumpkin is one of the healthiest and
most nutritious fruits out there and
should be eaten more consistently it's
gonna go in the top tier raspberries are
an average calorie fruit with a solid
micronutrient profile they're very
fibrous aiding Digestive Health by
benefiting gut bacteria and they're a
great source of Manganese and various
antioxidants including vitamin C course
set in which is known for combating
chronic diseases and allergic acid a
notable anti-inflammatory raspberries
are also shown to regulate blood sugar
and improve symptoms of arthritis
overall raspberries are a very healthy
fruit that I'm going to put in the a
tier butternut squash is a lower calorie
fruit with an impressive micronutrient
profile it's a great source of
carotenoids notably beta-carotene Alpha
carotene and beta-cryptosanthin which as
a whole boost Eye Health bone health and
immune Health squash is also a good
source of vitamin C and is shown to
combat heart disease cancer and
cognitive decline overall a very
nutritious and beneficial fruit that I'm
going to put in the a tier strawberries
are a lower calorie fruit with a
respectable micronutrient profile
they're a good source of Manganese fiber
and antioxidants notably vitamin C
procyanidins and pelargonidin which are
most known for boosting heart health and
ellagic acid which has antibacterial and
anti-cancer properties they're also
shown to be great for blood sugar
regulation now strawberry allergy these
are fairly common especially in younger
children but overall they're a very
healthy pick that I'm gonna put in the a
tier tangerines are an average caloried
fruit with a solid micronutrient profile
they're a good source of vitamin C and
antioxidant most known for its immune
and skin health benefits tangerines also
offer several other antioxidants
beta-cryptosanthin a carotenoid and
various flavonoids including naringenin
hesperitin and nobility which are shown
to boost skin brain and heart health and
have antimicrobial properties overall a
very solid and healthy fruits that I'm
going to put in the beads here tomatoes
are a very low calorie fruit with a
respectable micronutrient profile
they're a solid source of vitamin K but
the main thing tomatoes have to offer is
antioxidants the primary one being
lycopene which has various benefits
including improved heart health skin
Health cholesterol lowering and
prevention from sun damage but Tomatoes
also have a fair amount of vitamin C
beta-carotene naringenin and chlorogenic
acid which further boost heart immune
and eye Health overall a very healthy
and versatile pick I'm gonna put
tomatoes in the a tier watermelon is a
lower calorie fruit with a mild
micronutrient profile it's a decent
source of vitamin C but its most notable
benefits go beyond macro or
micronutrients these include lycopene
which benefits skin and heart health and
acts as an anti-inflammatory and the
amino acids citrulline which is shown to
improve exercise performance watermelon
is also shown to lower blood pressure
and improve insulin sensitivity as a
whole watermelon is not the most
nutritious fruit out there but its
benefits are unique and undeniable I'm
gonna put it in the B tier zucchini is a
very low calorie fruit with a decent
micronutrient profile it's a good source
of carotenoids lutein zeaxanthin and
beta-carotene overall benefiting eye
skin and heart health and acting as an
anti-cancer zucchini is also shown to be
good for Digestive Health and thyroid
function a good fruit that just doesn't
have quite as much going on zucchini is
going to be rounding out our list in the
C tier as I alluded to her earlier there
isn't a bad fruit on this list while
some are more nutrient dense than others
by a lot very rarely is grabbing a fruit
a bad idea and that's pretty much the
key to fruits as a whole they're never
the main course in a meal and you can
almost always find ways to mimic their
nutritional functions but there's no
denying that they are the best at what
they do probably consistently the
healthiest food group that could be a
positive piece to the puzzle of anyone's
diet fruits are always going to be a
treat that you can feel good about
eating now if you enjoyed the video or
at the very least learned a little
something I encourage you to subscribe
because I have plenty more of these on
the way go ahead and leave down in the
comments what food group you think I
should make a tearless for next and
remember that all I ask is that you do
your own research and advocate for your
body you only get the one
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