We’ve ranked the seven qualifying super fruits from the CDC list of powerhouse fruits and vegetables, many of which are summer fruits that are perfect to stock up on in this heat. When it comes to powerhouse, nutrient-dense fruits: think citrus and berries. Stick some grapefruit slices or berries in your water to keep hydrated this summer and replenish vital nutrients.
Although white grapefruit is not as nutrient-dense as its cousin (with a nutrient density score of 10.47) the pink or ruby red grapefruit, one half of a grapefruit is only 39 calories and contains between 65 and 75 percent of your daily dosage of vitamin C.
Blackberries not only taste delicious, they’re also one of the most nutrient-rich fruits you can eat, with a CDC score of 11.39. A 2009 study published in the medical journal Nutritional Neuroscience proved that blackberries can significantly improve cognitive function. Plus, they are packed with omega-3s and are heart-healthy, too.
Next up, we have the even healthier pink or ruby red grapefruits, which boast a CDC score of 11.64. With their distinctive, bright flesh, the pink and red grapefruits amplify the white grapefruit’s health factor. According to the FDA, one half of a grapefruit contains 100 percent of your vitamin C for the day and 160 milligrams of potassium.
You put the lime in the coconut and drink them both up. But when it comes to this superfruit, you may want to skip out on the coconut and eat the lime by itself. Limes scored a 12.23 on the nutrient density ranking, and are of course packed with vitamin C. A 2013 study published in the ARYA Atherosclerosis journal also found that lime consumption can reduce the risk of heart disease.
Another healthy citrus fruit is the orange. Eating just one orange provides 130 percent of your daily dose of vitamin C and 250 milligrams of potassium, according to the FDA. Oranges are also rich in flavonoids, which have anti-inflammatory properties and strong antioxidant effects, according to Medical News Today. Another study proved that eating oranges regularly can reduce stroke risk in women.
Strawberries are the healthiest berry of them all, at least according to the CDC. With a nutrient density score of 17.59, strawberries should definitely be high on your summer grocery list. The FDA indicates that strawberries actually contain more vitamin C than any citrus fruit, and also contain 170 milligrams of potassium. They’re high in antioxidants and flavonoids, meaning that they are linked to heart disease and diabetes prevention.
You may be surprised to learn that the most nutrient-dense power fruit of all is the lemon. The lemon ranks above winter squash, lettuce, and sweet potatoes in terms of nutrient density, with a score of 18.72, according to the CDC. Loaded with vitamin C and fiber, the only reason you shouldn’t be sucking on lemons daily is that they can wear down the enamel on your teeth.