What is the healthiest fruit in the world? It may be a straightforward question… but the answer isn’t that simple.

According to the German Nutrition Society (DGE), you need to take into account not just what you eat, but how often you eat it. Yes, even when it comes to your diet, variety is the spice of life. And colorful eating—aka truly tasting the rainbow—is the best way to keep your body supplied with all the vitamins, minerals, protein, fiber, and more that it needs.

According to the American Heart Association, Americans should get two cups of fruit a day. A quick way to tell what two cups is, no measuring cup needed? One single portion of fruit fits in a hand—an apple is one serving of fruit, for example.

Is fruit healthy?

According to the DGE, eating fruit can help reduce the risk of cardiovascular disease as well as certain types of cancer. However, it is important to have variety in your diet. Lucky for you, we did all the hard work. These are 10 of the healthiest and most accessible fruits to inspire your daily consumption.

10 healthiest fruits to incorporate into your diet

Figs

Popular since Homer’s The Odyssey, figs are small but contain a wide range of vitamins, including vitamin B (important to have functioning metabolism, nerves, and blood), along with a considerable amount of calcium and magnesium.

Watermelon

Watermelon season is always awaited with bated breath, and not only because they are delicious. The hot pink fruit contains vitamin C, vitamin B₆, and vitamin A. Good to know: The latter is important for healthy eyes and skin elasticity. There’s also potassium, which helps with muscle function, and a lot of water in watermelon (hence the name), which helps to flush out the kidneys.

Avocados

Often mistakenly regarded as vegetables, avocados have a seed—thus, are a fruit. The important vitamins and minerals in an avocado include magnesium, potassium, and iron, as well as vitamins of the B group, provitamin A (precursor to vitamin A), and vitamins E and K. However, the fruit is also quite high in fat—but these are healthy, unsaturated fatty acids that are essential for important processes in the body.

Oranges

When a cold starts to set in, many people turn to oranges as a last-ditch effort. The fruit is a popular immune booster because of its high vitamin C content, but there are also many important secondary benefits: carotenoids and flavonoids, which act as antioxidants and protect our body cells from harmful environmental influences.

Apricots

Apricots are a delicious source of provitamin A. Once it enters the body, it is converted into vitamin A, giving support for healthy skin and eyes. But stone fruit can also be useful for the immune system, as it contains plenty of vitamin C and vitamin E. Apricots are also easy to digest and suitable for people with sensitive stomachs.

Kiwi

Oranges may be famous for vitamin C, but kiwis have more of it in one serving—and just two kiwis cover your daily requirement. Kiwis also contain vitamin K, folic acid, potassium, and fiber.

Blackberries

Blackberries are an underrated fruit. With vitamin C, provitamin A, vitamin E, and vitamins of the B group like folic acid, they are

Raspberries

Raspberries also have impressive nutrients and are considered very healthy. The small fruits are low in calories but rich in valuable vitamins and phytochemicals. For example, they contain a considerable amount of vitamin C and potassium, which is one of the body’s most important electrolytes. Among other things, the bulk element is involved in maintaining osmotic pressure, electrolyte homeostasis and the acid-base balance. Raspberries also have a detoxifying effect because they contain a lot of water.

Strawberries

Low in calories, rich in water, the humble strawberry contains more vitamin C than citrus fruits. They are also high in folic acid, potassium, iron, magnesium, calcium, and antioxidant polyphenols. The strawberry’s diverse mix of nutrients has also attracted the attention of researchers. Scientists suspect that they have a cancer-protective effect and could have a positive impact on the cardiovascular system.