For example, guava contains a lot of potassium-- 688 mg per cup, but if you want to increase your fiber, raspberries are your best bet with 8 grams per cup. According to the USDA, here are the healthiest fruits for various vitamins and minerals:

• Fiber: Raspberries have 8 grams of fiber per cup.
• Protein: Passionfruit has 5 grams of protein per cup.
• Calcium: Dates have 96 mg of calcium per cup.
• Iron: Persimmons have 3.75 mg of iron per cup.
• Magnesium: Dates have 81 mg of magnesium per cup.
• Folate: Guava has 81 mg of folate per cup.
• Vitamin C: Guava has 377 mg of vitamin C per cup.
• Potassium: Guava has 688 mg of potassium per cup.
• Zinc: Blackberries have 0.76 mg of zinc per cup.
• Choline: Clementines have 21 mg of choline per cup.

  Get the Most Health Benefits Out of Fruit

  All while fruits have a similar effect on your blood glucose levels. Fruits that contain a lot of sugar usually also contain a significant amount of soluble and insoluble fiber. These fibers help reduce the absorption rate of these sugars, which prevents a spike in your blood sugar. This means that even if you’re consuming a lot of sugar when you eat certain fruits, your body is not absorbing that sugar into your bloodstream.
  

  However, one exception to this rule is grapes, which have a lot of sugar but are not high in fiber. It is also important to remember that when you blend your fruit (for a smoothie) the process breaks down the insoluble fiber in the fruit, so your body is then able to absorb a significantly higher amount of fruit sugar in a very short period of time. When you blend fruit together, the blades of the blender destroy strands of insoluble fiber. You will still benefit from all of the fruit’s vitamins and minerals, but it is best to be careful about drinking too many smoothies, due to the high sugar content.

  Which fruit is the most beneficial to add to your diet?

  When it comes to whole fruits, the absolute best option to add to your diet is berries. All kinds of berries, such as blueberries, blackberries, strawberries, and cranberries are very healthy because they have low amounts of fat and calories and they are a great source of fiber and many critical vitamins and minerals.

  Berries are full of polyphenols, which are a healthy plant chemical. Some polyphenols that berries contain include anthocyanins and anthocyanidins, which have been linked to improved cardiovascular health and cognitive function, reduced risk of developing cancer, improved sensitivity to insulin, and improved blood pressure. Studies have also linked the antioxidants in berries to decreased levels of inflammation and other improved health outcomes.

  Raspberries may be the most beneficial berry. Along with the other health benefits of berries, raspberries have more fiber than sugar, which is linked to lower rates of disease and death. Because most Americans do not get as much fiber as they should in their diets, this is an important thing to keep in mind. While adult men should consume 30 to 38 grams of fiber every day, the average man only consumes half this much, which means raspberries are an especially healthy fruit to add to your diet.

  Fresh-picked fruit is the best option because fruit typically loses some of its nutrition value with time. It is also a good idea to eat frozen berries because they are usually harvested and then frozen right away, which maximizes the retention of the nutrients.

  It is best to eat a variety of fruits because different fruits contain different phytochemicals and have a variety of beneficial impacts on your health. A healthy diet should have about two cups of assorted fruits in it per day.