Vegan or not, we should all be making sure we eat enough nutritious fruit as part of a healthy balanced diet.

But does it matter which fruit you eat? Are some fruits better than others for a plant-based diet? Are fresh better than frozen? And is all fruit vegan?

Join us as we answer these questions, delve into the nutritional value of fruit, and reveal the top 5 superfruits to add to your vegan diet.

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Fruit nutrition

While different fruits vary widely in terms of the vitamins, antioxidants, and minerals they contain, the majority of fruit share low sodium, fat, and calorie content. In addition, no fruits contain cholesterol.

Fruit is also a fantastic source of many under-consumed essential nutrients, such as vitamin C, folate, dietary fiber, and potassium.

What are the benefits of eating fruit?

There must be a reason why we are recommended to eat at least 5 fruits and vegetables a day, right? Correct! By eating a diet rich in nutritious fruit, you can boost your immune system and reduce the risk of developing chronic diseases.

Each type of fruit will convey unique benefits but overall, the main advantages of eating fruit are as follows:

• Reduced risk of cardiovascular disease, including stroke and heart attack
• Improved protection against some cancers
• Stronger immune system
• Lowered blood pressure and cholesterol
• Regulated digestive health
• Reduced risk of obesity and type 2 diabetes

Is all fruit vegan?

Fruits come from plants, so surely all fruit is vegan? According to some, not all fruit can be considered ‘ethically vegan’.

Sandi Toksvig, from the BBC’s UK comedy quiz show QI, stated that avocados, cherries, cucumbers, kiwi, butternut squash, melon, and lots of other fruits and vegetables “are actually not strictly vegan … because they are so difficult to cultivate naturally, all of these crops rely on bees which are placed on the back of trucks and taken very long distances across the country. It’s migratory beekeeping and it’s an unnatural use of animals.”

Moreover, even if we buy ‘organic’ fruit, the natural fertilizers used might include things like animal manure. So there are many ways in which fruit can be indirectly non-vegan.

Of course, we all know how difficult it is to be a perfect vegan in a world that is majority non-vegan and it’s nigh impossible to avoid all of the cruelty and exploitation of animals. Nevertheless, if it’s possible for you to do so, we recommend buying seasonal fruit from local and veganic farms so as to minimize the negative impact on the environment and its inhabitants.

Or you could try growing your own using vegan home compost!

Are frozen fruits as nutritious as fresh?

Frozen fruits have practically the same nutritional value as fresh fruit. This is because the fruits are flash-frozen within a few hours of picking, reducing the damage to the structure of the fruit and helping preserve its nutrient status. So yes, frozen fruits are as nutritious as fresh. 

What are the top 5 nutritious fruits for a vegan diet?

There are over 2,000 types of fruit in the world and many of these have never been studied properly. Consequently, it’s difficult to pick out the top 5 most nutritious fruits for a vegan diet but we’ll do our best based on the latest research conducted by science and health professionals.

1. Red pepper

Yep, red pepper is technically a fruit and, according to this peer-reviewed study, it’s the most nutritionally dense fruit out of the 41 so-called ‘powerhouse’ fruit and vegetables they analyzed.

An excellent source of vitamin C, red peppers are delicious and extremely nutritious! This vitamin is one of the best-known antioxidants, which provides a range of health benefits, including immune support, cell repair, and collagen production for healthy bones and skin. Vitamin C also plays a huge role in increasing iron absorption, which is very important for vegans!

Other key nutrients include antioxidants, carotenoids, vitamins A, E & K, potassium, manganese, and folate.

2. Citrus fruits (lemon, lime, grapefruit, oranges)

These zingy and nutrient-rich fruits are also fantastic sources of vitamin C and encourage the immune system to produce protective white blood cells.

What’s more, citrus fruits have a high content of phytonutrients, including carotenoids, polyphenols, and flavonoids. These nutrients function as antioxidants, which may help to block the expression of genes that can be responsible for degenerative diseases.

While you probably wouldn’t want to eat an entire lemon or lime, using the peel and juice to liven up your salads is a great way to benefit from their nutritional value. Pairing citrus fruit with dark leafy greens will also help to increase your iron absorption.

3. Kiwi

Calcium is sometimes a little harder to obtain on a vegan diet, which makes these furry brown fruits an excellent addition to your daily food intake. Kiwis contain 26mg of calcium per 80g of fruit.

Other nutrients include vitamin C, E & K, fiber, antioxidants, folate, and potassium.

Moreover, a 2019 study found that kiwis aid intestinal water retention, which softens stool consistency and increases their frequency, aiding mild constipation - and who doesn’t want to be more regular?

4. Strawberries

We’re so happy that strawberries made it to the top 5. They’re super delicious and, despite their sweetness, have a relatively low glycemic index. This means that they probably won’t cause a huge spike in blood sugar when you eat them!

Strawberries also contain heaps of other nutrients, including manganese, folate, potassium, and...you guessed it, vitamin C.

The high antioxidant content, similar to other berries, has been associated with a reduced risk of chronic disease.

5. Avocado

One of the most beloved fruits, it’s well-known that vegans love avocados. And now we have even more reason to love them!

This gorgeously creamy and nutritious fruit packs 28% of the RDI for potassium. This essential mineral has been linked to reduced blood pressure and lower risk of stroke.

Avocado is low in carbohydrates but contains more fat than most other fruit. Fortunately, this consists of mostly healthy fats. For example, oleic acid, which is monounsaturated, makes up the biggest percentage of avocado fat and is associated with a healthy heart and reduced inflammation.

Fruit Variety is Key to Optimal Nutritional Health

The bottom line is that we should all be trying to eat a whole variety of fruits!

Just remember to eat the colors of the rainbow and you’re more than likely to be able to get the nutrients you need to thrive on a vegan diet.

Want to learn more about vegan food?

Click here to discover our Ultimate Guide on How to Cook Vegan