Nutrition Tier Lists: Fruits

Summary

In 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

00:00

🍏 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.

05:02

🍎 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.

10:03

🥑 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.

15:05

🫐 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.

20:06

🍒 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.

Keywords

💡Nutrition

Nutrition refers to the process by which living organisms take in and utilize food substances to maintain life. In the context of the video, nutrition is the central theme, as it discusses the nutritional value of various fruits and how they impact health. For instance, the script mentions that fruits have 'higher concentrations of fiber, water, antioxidants, and natural sugars with lower glycemic indexes,' emphasizing their nutritional benefits.

💡Antioxidants

Antioxidants are substances that help prevent damage to cells caused by free radicals. They are a key concept in the video, as many fruits discussed contain high levels of antioxidants, which are beneficial for health. The script specifically mentions antioxidants such as 'vitamin C, anthocyanins, and various flavonoids' found in fruits like blackberries and blueberries, highlighting their role in promoting health.

💡Fiber

Fiber is an essential part of human nutrition, aiding in digestion and the feeling of fullness. The video script emphasizes the high fiber content in fruits, such as avocados and blackberries, which 'aid with satiety and gut health.' Fiber is crucial for maintaining a healthy diet and is one of the nutritional aspects used to rank the fruits in the video.

💡Micronututrients

Micronutrients are vitamins and minerals needed by the body in small amounts. The script discusses the micronutrient content of various fruits, like apricots being a 'solid source of beta-carotene,' which is a precursor to vitamin A. Micronutrients are vital for the ranking system presented in the video, as they contribute to the overall health benefits of the fruits.

💡Glycemic Index

The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. The video script notes that fruits are beneficial due to their 'lower glycemic indexes,' suggesting that they have a slower impact on blood sugar levels. This is an important factor when considering the health effects of the fruits listed.

💡Chronic Diseases

Chronic diseases are long-lasting conditions that can be controlled but not cured. The video script mentions the role of certain fruits in 'combating chronic diseases,' such as the antioxidants in fruits like blueberries and blackberries that can help reduce the risk of such conditions. This highlights the preventative aspect of nutrition in relation to health.

💡Flavonoids

Flavonoids are a group of antioxidants found in many fruits and vegetables. The script refers to flavonoids like 'quercetin, catechin, and chlorogenic acid' in apples, which have various health benefits such as anti-inflammatory and antiviral effects. Flavonoids are a significant part of the nutritional profile of fruits discussed in the video.

💡Omega-9 Fatty Acids

Omega-9 fatty acids, also known as monounsaturated fats, are heart-healthy fats. The video script specifically mentions 'oleic acid' in avocados, which is an omega-9 fatty acid that 'positively impacts cholesterol' and 'lowers blood pressure.' This highlights the unique nutritional benefits of certain fruits beyond just vitamins and minerals.

💡Manganese

Manganese is a trace element essential for the body's proper functioning. The video script identifies manganese as a micronutrient found in fruits like bananas and grapes, which is important for 'gut health' and other bodily functions. Manganese is one of the many micronutrients that contribute to the overall health benefits of fruits.

💡Resistant Starch

Resistant starch is a type of dietary fiber that resists digestion in the small intestine. The script mentions it in the context of bananas, stating that 'when paired with bananas resistant starch is great for gut health.' This highlights the combined nutritional benefits of certain fruits and their components for digestive health.

💡Citrus Fruits

Citrus fruits are a category of fruits that includes oranges, lemons, limes, and grapefruits. The video script discusses the commonality of 'vitamin C' and 'antioxidants' in citrus fruits, which are beneficial for immune health and other functions. Citrus fruits are used as an example to illustrate the variety of health benefits fruits can provide.

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