These 5 healthy fruits not only taste fantastic but they also have lots of nutrients and health benefits. The best part is you don’t have to travel to the tropics to enjoy them because most are available fresh year round or easily found frozen. Check out this list of healthy fruits you can  start eating more of today.

# 1  Pineapple

Our list of healthy fruits starts off with a perennial favorite, pineapple.  Here are a few fun facts: Pineapple originates from South America and is typically pollinated by hummingbirds however, there is actually a variety of pineapple that is pollinated at night by bats! The first European who encountered pineapple was none other than Christopher Columbus in 1493. Later, Europeans attempted to cultivate pineapple in their more temperate climate but this required greenhouses and a lot of expense. Hence, pineapples were quite expensive and became a symbol of wealth.  In more recent times, Hawaii has been a large commercial producer of pineapple. If you are ever in Maui I highly recommend the Maui Gold Pineapple Plantation tour, it’s fascinating and you get a pineapple to take home at the end. Ok, now that we’re a bit more educated let’s chat about how healthful and delicious pineapple is.

• pineapple is an excellent source of vitamin C, which we know is good for our immune system, but it’s also helpful in aiding the production of collagen
• anti-inflammatory due to it’s bromelain enzyme content

      Favorite ways to enjoy pineapple? Eat it fresh, juice it, try it in a smoothie, grill or make a tropical salsa with it. And, if you are one of the cool kids, put it on your pizza! Also, be sure to check out my tropical banana bread recipe, it has pineapple in it for natural sweetness and it’s so good! Another recipe worth trying are these Hawaiian Chicken Tacos with Jalapeno Pineapple Salsa from one of my favorite food blogs, Half-Baked Harvest.

# 2  Mango

Mango is a personal favorite of mine. Interestingly enough, mango doesn’t originate from a tropical island like you might think, but from India and is now cultivated throughout the tropics. Mango trees are a long lived tree that has been known to still produce fruit at 300 years of age.

• like pineapple, mango is high in vitamin c
• hign in vitamin a which promotes healthy skin
• loaded with fiber which helps with satiety and digestion

Mango makes a great dairy free “nice cream”, blends in well with many Indian and Southeast Asian recipes, it’s a great topping for chia seed pudding and don’t forget to try out a mango chutney. Here is a recipe for a chutney that would be amazing on a bagel with cream cheese – try it here. And be sure to check out this mango nice cream recipe here, it’s only three ingredients!

# 3  Coconut

Honestly, what is there not to like here? Coconut certainly has a multi faceted personality. Not only does it have an intoxicating scent, you can eat it, drink it, use it’s oil and re-purpose the shell. Coconut originates from Southeast Asia and is part of the palm tree family. The word coconut comes from an old Portuguese word, coco. Coco translated to skull or head and seemed an appropriate name given the three indentations on the coconut resembling a face. 

Coconut milk is a great dairy free alternative for drinking and using in recipes. It gives a tropical twist to chia pudding and overnight oats. Coconut water is a refreshing and healthier option over sugary sports drinks. And lastly, shredded coconut makes a nice addition to baked goods or sprinkled on top of a fruit salad. 

And if you’re in the mood for something a bit exotic I highly recommend this Thai Red Curry with Vegetables. I’ve made this exact recipe several times and it’s fabulous!

# 4  Papaya

Papaya originates from Central America. The round black seeds found inside have historically been used by indigenous peoples for medicinal purposes. And did you know it’s a natural meat tenderizer? Papaya contains papain which is known to break down meat fibers. And when you are in Hawaii you’ll notice that papaya is a grocery store staple, often available halved and sold with a few lime wedges, it makes a great addition to your breakfast. 

• papaya contains high levels of vitamin c
• good source of vitamin A and folate
• has antioxidant properties due to it’s carotenoid content, particularly lycopene
• it’s papain content helps reduce bloating and aids with digestion

Try papaya by itself, sliced with a squeeze of lime, or frozen and added to smoothies. It’s a yummy addition to a fruit salad and in some parts of the world is frequently made into jam or pickled. It also is good for dehydrating.

# 5  Banana

Last but certainly not least is the banana. Bananas originate from Southeast Asia. Talk about a grocery store staple. Have you ever walked into a grocery store that didn’t have a huge mound of bananas for sale year round? There is a bit of debate though, in my opinion, about when to eat a banana. Many people wait for their banana to be brown and spotted claiming it’s at it’s sweetest. This may technically be true but there is another camp of us who wouldn’t touch that banana with a ten foot pole! I prefer a banana that is yellow, with no spots and a slight green tinge near the top. As far as I’m concerned this is the only way to eat them. 😉

• contrary to popular belief, bananas have a moderate amount of potassium but, this mineral is important for reducing your risk for heart disease and stroke
• bananas are a great natural energy source due to their high carbohydrate content
• bananas that are underripe contain more starch which promotes a feeling of satiety
• good source of fiber. 

Bananas are so versatile, you can bake them into bread, blend into smoothies to make them extra creamy, mash them into baby food, add to pancake batter, dip in chocolate and of course they are the perfect pre-packaged food to take on the go all by themselves. 

I hope you’ve enjoyed this list of 5 healthy fruits that can transport you to the tropics and add to your healthy lifestyle. I’d love to know if you are team spotted banana or team green banana? Leave a comment below! 

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sources: WebMD, Food Print, Healthline

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