22 Best Anti-Aging Fruits for Looking & Feeling Younger

What are the best anti-aging fruits?

The following is the best anti-aging fruits that contain plenty of nutrients, few calories and proven by science to benefit your health:

  1. Guava
  2. Pomegranate
  3. Blueberries
  4. Kiwi
  5. Passion fruit
  6. Avocado
  7. Mango
  8. Watermelon
  9. Lemon
  10. Papaya
  11. Blackberries
  12. Pineapple
  13. Cherries
  14. Grapefruit
  15. Prunes
  16. Acai Berries
  17. Oranges
  18. Cranberries
  19. Dried Apricots
  20. Cantaloupe
  21. Bananas
  22. Apples

As a Certified Health Coach many people ask me about healthy fruits. In this article we’ll examine some of the best anti-aging fruits on the market. Many of them I purchase and consume daily. Therefore, I have researched them in the past and present.

Pomegranate fruit cut open.
Pomegranate fruit cut open

Best Anti-Aging Fruits

1. Guava

I first learned about this fruit when I was conducting research for a blood pressure article. It’s packed with nutrients, especially potassium. Potassium may be beneficial for blood pressure.

In one study including 45 people, guava was consumed  every day for six weeks. At the end systolic BP was lowered 18 mmHg and diastolic by 7 mmHG! 1.

In addition guava may benefit kidney function, heart function, muscle contraction and nerve transmissions. It’s involved in almost everything your body performs to remain healthy 2. In addition to potassium, guava contains the following nutrients in one cup:

  • Vitamin A: 21% of the RDI
  • Vitamin C: 628% of the RDI
  • Folate: 20% of the RDI
  • Fiber: 36% of the RDI
  • Potassium: 20% of the RDI

2. Pomegranate

Pomegranates are some of the oldest human-cultivated fruits in the world. They hail from the Middle East and Mediterranean regions and have been enjoyed by humankind for thousands of years.

Unlike more familiar Western fruits, like apples and pears, pomegranates do not feature a fully-connected, soft fleshy inside.

Instead, a pomegranate’s fruit is an inedible wax. The real treasure of the pomegranate fruit is it’s fruit-filled seed sacks. After opening a pomegranate (and hopefully avoiding any arterial pomegranate spray), you’ll quickly notice that it’s filled with small, jewel-like arils that glimmer beneath the light 3.

These contain the tiny seeds of the pomegranate fruit. They also contain a sweet, antioxidant-rich juice. For this reason, pomegranates have found popularity as juiced drinks. However, you could purchase whole pomegranates and pick the arils out yourself.

The seeds inside of these tiny, tear-drop shaped sacks are easy to swallow and digest. Pomegranate seeds provide an abundance of dietary fiber, so you may want to eat them rather than spit them out.

Pomegranates are notable for containing unique antioxidants not found in other fruits. These particular compounds may help fight several types of cancer, including prostate cancer 4.

One pomegranate contains the following nutrients:

  • Vitamin C: 48% of the RDI
  • Vitamin K: 58% of the RDI
  • Folate: 27% of the RDI
  • Potassium: 19% of the RDI
  • Copper: 22% of the RDI
  • Manganese: 17% of the RDI
  • Fiber: 45% of the RDI
Pomegranate juice and pomegranates.
Pomegranate juice and pomegranates

3. Blueberries

Until my 30s, I didn’t like the taste of blueberries much and would pick them out of my pre-made yogurts. After learning how beneficial they are, my body and mind has changed my craving and now I eat them every day.

They’re delicious, easy to snack on, and full of antioxidants. They may help boost your overall immunity and help reverse the effects of long-term malnutrition 5.

Eating a handful of blueberries may help you to lower your blood pressure and fight inflammation 6. In this way, blueberries may help keep your heart healthy. When your joints are no longer aching, and your organs are no longer inflamed, you’re bound to feel more youthful.

And thanks to the complex compounds found in these dark blue, purplish berries, blueberry lovers may experience improved cognitive ability. Fighting brain disease could be as simple as enjoying a cup of blueberries each day 7.

This fruit is also a viable source of dietary fiber, Vitamin C, iron, and zinc. Blueberry’s Vitamin C, a vital nutrient required to keep skin elastic and smooth. These factors combine to make blueberries one of the most worthwhile options for those seeking a more youthful appearance and a healthier body.

One cup contains:

  • Vitamin C: 24% of the RDI
  • Vitamin K: 36% of the RDI
  • Manganese: 25% of the RDI
  • Fiber: 14% of the RDI

4. Kiwi

This hairy fruit may be the most beneficial fruit in the market that people walk by every day. I would do the same until I needed to purchase a few for a new smoothie I was trying out. On the inside it’s a beautiful green and tastes unbelievable!

Kiwi contains almost twice as much vitamin C as an orange and is loaded with potassium. It’s also a good source of fiber, folate and Vitamin E.

Add phytochemical and these nutrients work in synergy to provide benefits like blood pressure, cholesterol, digestion, oxidative stress and immune function 8.

One cup contains the following:

  • Vitamin C: 273% of the RDI
  • Vitamin E: 13% of the RDI
  • Vitamin K: 89% of the RDI
  • Folate: 11% of the RDI
  • Potassium: 16% of the RDI
  • Copper: 12% of the RDI
  • Fiber: 21% of the RDI
kiwi fruit.

5. Passion Fruit

The number of nutrients this fruit contains in high percentages are amazing. It also contains ascorbic acid, flavonoids and phenolic compounds. Ascorbic acid has been reported to improve cardiac autonomic nervous system and sympathetic nervous activity.

These systems play a role in hypertension, heart disease and congestive heart failure 9.

One cup of passion fruit contains the following nutrients:

  • Vitamin A: 60% of the RDI
  • Vitamin C: 118% of the RDI
  • Riboflavin: 18% of the RDI
  • Niacin: 18% of the RDI
  • Vitamin B6: 12% of the RDI
  • Iron: 21% of the RDI
  • Magnesium: 17% of the RDI
  • Phosphorus: 16% of the RDI
  • Potassium: 23% of the RDI
  • Fiber: 98% of the RDI

6. Avocado

You may feel surprised to see avocado here, but contrary to popular opinion, this earthy food is a fruit. While it may not be as sugary-sweet as other fruits, it does grow in the same way that berries do. In this way, avocados are somewhat like giant green cherries. 

However, they have a far creamier and earthier taste than cherries or other common berries. They also contain an impressive amount of Vitamin K and Vitamin E.  

Women, in particular, tend to be more prone to later-in-life osteoporosis. Aging women may also experience wrinkles and discolored skin before their male counterparts. Consequently, avocados could be an excellent nutritional resource for women of all ages.

Avocados also contain a variety of minerals and B vitamins, and they provide more potassium than bananas and are brimming with beneficial fatty acids 10

You could enjoy avocado on a freshly-baked slice of toast, as part of a salad, or a substitute for fattening, salty condiments like ketchup or mayonnaise. No matter how you decide to enjoy this bright-green fruit, you’re bound to benefit from its nutritional content.

One cup contains:

  • Vitamin C: 25% of the RDI
  • Vitamin E: 16% of the RDI
  • Vitamin K: 39% of the RDI
  • Riboflavin: 11% of the RDI
  • Niacin: 13% of the RDI
  • Vitamin B6: 19% of the RDI
  • Folate: 30% of the RDI
  • Magnesium: 11% of the RDI
  • Potassium: 21% of the RDI
  • Manganese: 11% of the RDI
  • Fiber: 40% of the RDI

7. Mango

If you’re looking for a mild, creamy anti-aging fruit, you may want to try a mango. The slightly-sweet interior flesh of mango can melt in your mouth, making it one of the most delectable and beloved age-defying foods.

Mangoes are one of the most inoffensive and palatable fruits, and they also provide some notable nutritional benefits.

Mangoes contain an antioxidant that may help support eye health. Their rich color comes from the presence of beta-carotene, another antioxidant known for improving eyesight and preventing severe ocular issues. 

These antioxidants may also help consumers lower their risk of developing some types of disease. And thanks to Vitamin A and Vitamin C present in mangoes, you may enjoy clearer, brighter skin and a boosted immune system after eating a mango. 

Constipation may also be a thing of the past, thanks to the dietary fiber in each colorful fruit. Mangoes can help keep your digestive system working smoothly, your skin glowing, and your immune system functioning at maximum efficiency 11. These qualities make it a fantastic fruit.

One cup contains the following:

  • Vitamin A: 25% of the RDI
  • Vitamin C: 76% of the RDI
  • Vitamin B6: 11% of the RDI
  • Fiber: 12% of the RDI

8. Watermelon

If you had to choose one summertime fruit to enjoy, would you choose watermelon? If your answer is no, you may want to think again. Not only is watermelon a light, sweet, and water-packed summer treat, but it’s also a fantastic anti-aging fruit with plenty of hidden vitamins.

A single cup of watermelon can provide you with some Vitamin C, Vitamin A, and potassium. Watermelon also contains a wide variety of B vitamins. If you’re not familiar with B vitamins, they’re a complex group of essential nutrients that can help keep your immune system in fighting shape.

B vitamins may play a role in cognitive and cardiovascular health, so it’s imperative to consume plenty of them. Watermelon is also full of antioxidants, including skin-friendly lycopene 12

If you incorporate this bright fruit into your diet, you may be able to lower your risk of developing disease while also improving your eye health and skin condition.

This is an extraordinary way to help prevent failing eyesight and wrinkled skin. In one study it even reduced BP by 15.1 mmHg after six weeks 13.

One cup of watermelon contains:

  • Vitamin A: 18% of the RDI
  • Vitamin C: 21% of the RDI
  • Potassium: 5% of the RDI
A woman holding 2 watermelon slices.
Watermelon slices

9. Lemon

Homeowners who prefer to use eco-friendly cleaners may already be familiar with some of the benefits of lemons. However, lemons can do far more than disinfect surfaces and help remove dirt and grime. They can also help accelerate weight loss, improve urinary function, and help you achieve a more youthful look and feeling.

Lemons are full of Vitamin C. They’re so well-known for their immune-boosting effects, they may have helped put an end to widespread scurvy during the 18th century. But since that time, lemons have managed to become a household staple in Western cultures and civilizations.

Drinking water infused with lemon juice may help you lose weight more quickly, and the amount of dietary fiber contained within a slice of lemon could help you feel full long after you’ve eaten 14. And like other types of citrus fruit, lemons contain an abundance of acidic compounds.

If you’re suffering from urinary issues or kidney stones, eating a lemon could help you experience accelerated relief. The acidic content of lemons makes them ideal candidates for calcium dissolution and urinary tract disinfection.

Lemons may also help your body better absorb iron, helping to combat the symptoms of anemia. All the while, D-limonene, one of the chemical compounds found in lemon, maybe helping your body fight free radicals and cancerous cells. 

Truly, one can only hope that life gives you lemons, as they may help you look younger and live a little longer.

10. Papaya

Tropical climates tend to yield some of the tastiest and most nutrient-rich fruits on the planet, including the papaya. The rich orange-red insides of these fruits are dotted with bitter-yet-edible black seeds. The fruit itself tastes very similar to a mango and has a similar, creamy consistency.

A single small papaya contains more than 150% of the daily recommended dose of Vitamin C. Papayas also contain a reasonable amount of Vitamin A, folate, and potassium 15.

These fruits are full of antioxidants. These compounds are known for their destructive effect on free radicals 16.

One cup contains the following:

  • Vitamin A: 31% of the RDI
  • Vitamin C: 144% of the RDI
  • Folate: 13% of the RDI
  • Potassium: 10% of the RDI
  • Fiber: 10% of the RDI

11. Blackberries

Blackberries are fantastic for jams, jellies, and fruity treats. However, they’re also an incredibly healthy option. That’s because blackberries provide a range of vitamins and minerals that are essential in fighting some of the most common signs of aging.

A cup of these dark, sweet berries provides half the recommended dose of Vitamin C and more than 33% of the recommended Vitamin K amount.

Blackberries also contain plenty of bone-friendly manganese, making it an excellent option for those who’ve spent their lives avoiding calcium-rich foods or dairy products.

Overall, blackberries produce a positive effect on the entire body’s nervous system and electrical communication.

A mouthful of these staining fruits could also help you fight back against periodontal disease and gingivitis. Blackberries are somewhat similar to garlic in the way that they fight inflammation, including gum inflammation 17

Of course, these berries do contain sugar, so you should brush your teeth or drink plenty of water after enjoying them. The natural sugar found in fruit are not as harmful like the added sugar found in processed food.

One cup of blackberries contains:

  • Vitamin C: 50% of the RDI
  • Vitamin K: 36% of the RDI
  • Manganese: 47% of the RDI
  • Fiber: 31% of the RDI

12. Pineapple

Whole pineapples can be a challenge to work with, especially if you’re unfamiliar with basic knife skills. However, that rough-yet-papery exterior is protecting a bounty of vitamins and minerals.

Amazingly, these life-affirming nutrients are packed away into a sweet, slightly sour, absolutely crisp yellow flesh.

Pineapples are naturally high in Vitamin C, but they also contain plenty of hard-to-find nutrients like copper, thiamin, niacin, and pantothenic acid.

Pantothenic acid, also known as Vitamin B5, helps your body convert food into pure energy. In this way, pineapple can help your body make the most healthy diet and help in weight loss.

It can also provide a much-needed boost in energy levels to keep you motivated and moving throughout the day.

Vitamin B5 may also help improve the appearance and strength of your fingernails, toenails, hair, and skin. Essentially, pineapples are a sweet way to experience the benefits of tropical fruits.

One cup contains the following nutrients:

  • Vitamin C: 131% of the RDI
  • Vitamin B6: 9% of the RDI
  • Manganese: 76% of the RDI
  • Fiber: 9% of the RDI

13. Cherries

Cherries are notable for their distinctive flavor and color, but they’re also a prime fruit. While cherries are incredibly sweet, they’re also low on the glycemic index. This means that individuals with diabetes can safely snack on a moderate amount of cherries without suffering from blood sugar spikes.

This bright red fruit may also help you cope with insomnia. They contain a reasonable amount of melatonin, a natural compound your body releases to help you fall asleep.

Cherries also have an anti-inflammatory effect on some, resulting in reduced symptoms of arthritis. 

Adding a few cherries to your daily fruit cup could also help you recover from sore muscles more quickly. This could help you embrace a new exercise routine without suffering from the common aches and pains associated with exercising for the first time. 

When you also consider how heart-healthy cherries are, there’s almost no reason not to buy a bunch. These tiny red berry-like morsels may lower harmful cholesterol, making them a go-to snack for those fighting high cholesterol levels 18.

One cup contains:

  • Vitamin A: 40% of the RDI
  • Vitamin C: 26% of the RDI
  • Fiber: 10% of the RDI
A woman eating cherries from a bowl.

14. Grapefruit

Grapefruits are beloved by breakfast aficionados and dieters worldwide, and for several reasons. Their sour, slightly sweet taste, can help you wake up your tastebuds and start the day off with a bright bang. 

Grapefruit is also low in calories and rich in life-sustaining vitamins and minerals. Half of a medium-sized grapefruit provides more than half of the daily recommended dose of Vitamin C. You could also enjoy a reasonable amount of Vitamin A by eating half a grapefruit 19.

This combination of Vitamin A and Vitamin C may help consumers enjoy clearer skin and fewer infections. Grapefruit also contains dietary fiber to help your digestive system stay regular and healthy.

This fiber could help you to feel fuller longer, promoting weight loss and healthy eating habits.

If you suffer from urinary issues, grapefruit may break apart kidney stones and help you urinate more comfortably. That’s because grapefruits are highly acidic.

The acid produced by a grapefruit can survive digestion and may help disintegrate calcium deposits in the bladder or urethra.

One cup contains the following:

  • Vitamin C: 128% of the RDI
  • Potassium: 10% of the RDI
  • Fiber: 10% of the RDI

15. Prunes

Many people associate prunes with old age. That’s a real shame, especially when you consider the healthy effects of eating dehydrated plums or prunes. While these sweet dried fruits are renowned for their dietary fiber content, they can do far more than keep you regular.

Prunes are a fantastic source of potassium, a mineral essential to muscle function. If you suffer from muscle spasms and twitches or an irregular heartbeat, you may also suffer from a potassium deficiency. Adding prunes to your diet may help you find relief from these symptoms.

Dried plums also contain Vitamin K, Vitamin A, several B vitamins, and riboflavin. Prunes also provide niacin, which may help you enjoy improved circulation. When your blood is flowing properly, every organ and part of your body benefits, so it’s crucial to choose healthy fruits that promote heart health 20.

The significant amount of iron found in prunes also makes them an excellent option for individuals who suffer from anemia and related blood conditions.

Iron is vital to red blood cell production, and prunes can help ensure that the body is producing plenty of these necessary cells.

One cup contains:

  • Vitamin A: 27% of the RDI
  • Vitamin K: 129% of the RDI
  • Riboflavin: 19% of the RDI
  • Niacin: 16% of the RDI
  • Vitamin B6: 18% of the RDI
  • Magnesium: 18% of the RDI
  • Potassium: 36% of the RDI
  • Manganese: 26% of the RDI
  • Fiber: 49% of the RDI

16. Acai Berries

Acai berries are native to South America, and they’re very similar in appearance to grapes or blueberries. However, they contain hard pits like cherries. They are typically dark blue or purple and very tough. 

Consequently, acai berries are juiced or mashed before being consumed. Their taste ranges between slightly sweet to pleasantly earthy, and acai juice is often added to sweeter juices to balance them and add a little nutrition.

Acai has recently enjoyed a boost in worldwide popularity due to its many potential health benefits.

The same compound that gives these berries their rich color is also an antioxidant. This means that acai berries might be able to fight free radicals. It also makes them a great snack for individuals hoping to boost their body’s immune system.

While blueberries are often hailed as an antioxidant-rich superfood, acai berries contain a greater range and density of antioxidants, making them a more powerful alternative to both blueberries and blackberries. However, whole acai berries can be an acquired taste.

One cup contains the following:

  • Vitamin A: 8% of the RDI
  • Manganese: 65% of the RDI
  • Fiber: 3 grams
A bunch of Acai berries
Acai Berries

17. Oranges

Oranges are a fantastically popular citrus fruit native to tropical regions around the world. While lemons may be just as popular as oranges, they’re also far more acidic. Oranges are sweet, easy to eat, and one of the most accessible fruits available.

Their high fiber content can help keep your gut healthy and happy, and their abundance of Vitamin C is sure to help keep your immune system working hard. Oranges also contain folate, also known as Vitamin B9. Folate may help keep your body’s electrical systems, nerves and brain, functioning correctly.

As with many other fruits, oranges are also chock-full of antioxidants. Adding an orange to your diet might help you lower your risk of developing certain diseases. You could even shave a little orange peel onto a decadent dinner or lunch to enjoy some flavonoids 21

While orange juice or orange juice concentrate may be more readily available than organic oranges, it’s crucial to always opt for the freshest, most natural whole option. Juices do not contain the same amount of nutrients and fiber found in organic, whole oranges.

One cup of oranges contains:

  • Vitamin C: 201% of the RDI
  • Thiamin: 11% of the RDI
  • Folate: 13% of the RDI
  • Calcium: 12% of the RDI
  • Potassium: 10% of the RDI
  • Fiber: 31% of the RDI

18. Cranberry

Cranberries have a sour taste, and most people consume it by beverage. It’s difficult to find it as the only ingredient because it’s mixed with others to improve the taste.

In addition to juice, you’ll find them in sauces, extracts and powders. They also have organic dried cranberries.

They’re related to blueberries and contain antioxidants, fiber and Vitamin C. Cranberries have many benefits and has been shown in studies to lower blood pressure, lower markers of cardio metabolic risk and triglycerides 22.

One cup contains the following:

  • Manganese: 20% of the RDI
  • Vitamin C: 24% of the RDI
  • Fiber: 20% of the RDI

19. Dried Apricots

What a great snack and packed with nutrients! The nutrients in dried fruit are concentrated so each serving provides a high percentage. If you’re purchasing any, don’t get the ones with added sugar. The fruit itself has sugar, but that’s better because it’s natural.

Dried apricots contain Vitamin A and potassium, much more than a banana. The daily recommended amount of potassium is 4,700 mg which is difficult to achieve, dried apricots have 1,511 mg in one cup.

The potassium is one of the reasons why it may help benefit blood pressure and relax blood vessels 23. In addition, it contains Niacin, magnesium and fiber.

One cup of dried apricots contains the following:

  • Vitamin A: 94% of the RDI
  • Vitamin E: 28% of the RDI
  • Niacin: 17% of the RDI
  • Iron: 19% of the RDI
  • Magnesium: 10% of the RDI
  • Potassium: 43% of the RDI
  • Fiber: 38% of the RDI
dried Apricots in a bowl.
Dried Apricots

20. Cantaloupe

The deep orange flesh oozes with anti-aging flavor with every bite. Cantaloupe is a melon which contains a high concentration of Vitamin C and Vitamin A. In addition it provides potassium and folate 24.

Next time you’re picking a melon, consider the cantaloupe which doesn’t get the attention it should.

One cup contains the following nutrients:

  • Vitamin A: 120% of the RDI
  • Vitamin C: 108% of the RDI
  • Potassium: 14% of the RDI
  • Folate: 9% of the RDI

21. Banana

I try having one almost every day. If I don’t eat it, I include one in a smoothie. It’s hard to believe that something so beneficial for my health is so cheap in price!

Ever wonder why the organic ones are always so green. I explain why and whether the organic ones are better than regular in my blog post which you can read by clicking here, Organic Bananas vs. Regular Bananas: Which is Better?

Bananas are mostly known for their potassium. In addition, they have a good amount of Vitamin C, B6, magnesium and fiber. They contain bioactive compounds which have positive effects on human health and well being 25.

One cup of bananas contains the following:

  • Vitamin C: 33% of the RDI
  • Riboflavin: 10% of the RDI
  • Vitamin B6: 41% of the RDI
  • Folate: 11% of the RDI
  • Magnesium: 15% of the RDI
  • Potassium: 23% of the RDI
  • Manganese: 30% of the RDI
  • Fiber: 23% of the RDI

22. Apples

Apples have been linked in numerous studies to help with many benefits. It’s been shown to help reduce weight because researchers noted they’re more filling but have fiber and volume 26.

In one study people were given medicine to lower cholesterol or an apple. The researchers found the apple was just as effective in reducing vascular disease 27.

Another study showed eating an apple a day lowered the risk of type 2 diabetes by 28% 28. This fruit has fiber, antioxidant and anti-inflammatory compounds.

One cup of apples contains the following:

  • Vitamin C: 10% of the RDI
  • Fiber: 12% of the RDI

If you have any questions to ask me about this article don’t hesitate to comment below or email us. You can find an email on our contact page.

Read Next – More Anti-Aging Foods

Worms in Your Farm-Raised Salmon? Facts & Myths Revealed

21 Best Anti-Aging Vegetables for a Healthier You

How to Choose Good Blueberries: The Complete Guide

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