A nutrition expert has ranked a variety of fruits based on their nutritional value, revealing that the fruits we often consume for breakfast are not necessarily the healthiest choices.
اضافة اعلان
Best and Worst Fruits by Nutritional Value
Registered dietitian Nicola Ludlam-Raine was asked to evaluate 18 different fruits—including grapes, oranges, strawberries, and pineapples—and to assign each a nutritional score out of five.
Ludlam-Raine based her evaluation on each fruit’s content of natural vitamins and minerals, fiber, and levels of natural sugar. She explained that fiber helps slow digestion and prevents blood sugar spikes, emphasizing the importance of portion sizes, especially for people with diabetes or insulin resistance.
She noted that “whole fruit is not the same as added sugar and is a healthy part of a balanced diet.”
The nutritionist identified which fruits can be consumed regularly on a daily basis and which ones should be considered an occasional treat due to their high sugar content.
Watermelon varieties—including red watermelon and cantaloupe—came in last place with a score of 1 out of 5 due to their high water content and relatively low levels of fiber and nutrients compared to other fruits.
Pineapple ranked second to last with a score of 2 out of 5, due to its high natural sugar content and acidity, which may irritate the gums. However, it is rich in vitamin C, the digestive enzyme bromelain, and manganese, which supports metabolic processes.
Bananas—a common breakfast choice—received a score of 3 out of 5, tied with grapes. While high in natural sugar, bananas are a good source of potassium, vitamin B6, and fiber, and they support heart health.
This may be disappointing news for those who start their day with tropical fruit bowls or sliced banana over porridge, as those options are not the most nutritious.
At the top of Ludlam-Raine’s list were antioxidant-rich fruits such as oranges, kiwis, and berries, all of which received the highest score of 5 out of 5. Pears, apples, grapefruits, and mangoes followed with a score of 4 out of 5.
Berries, in particular, are considered a superfood—rich in vitamins, minerals, antioxidants, and fiber—and have been linked to reduced inflammation, which can otherwise cause extensive cellular damage.
Source: Daily Mail
