“Fruit is important in the diet because it adds a variety of colors, meaning they retain essential vitamins and minerals to boost our immune system and keep us healthy,” says Diane Robison Johnson, MS, RDN, CSSD. “They are also a natural, whole food source of quick energy, keep us hydrated and contain fiber to help regulate our digestive system and GI tract.” But is one better than all the rest? We asked nutritionists to weigh in.

The One Fruit You Should Eat Every Day

Believe it or not, the one fruit you should eat every day is actually something that most people don’t realize is a fruit: avocados. Packed with omega-3 fats, avocados are an anti-inflammatory food that’s heart-healthy and full of vitamins C, E, K, and B-6 as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium, Kimberly Gomer, MS. RD/LDN, explains. There are various ways to enjoy avocados ranging from avocado toast in the morning to adding it as a topping in a salad or mixing it in a dip (guac, anyone?). Can you overdo it on avocados? Yes—they are high-calorie, high-fat fruits, after all—but in general, sticking to half an avocado every day is a great bet.

Other Fruits To Eat In Moderation

If you want to know which fruits you should consume on a less regular basis, here’s the scoop:

High glycemic fruits

This includes melons like cantaloupe, honeydew and watermelon. “Although they are great for hydration, they are a bit higher in sugars with a higher glycemic index, raising our blood sugars more easily than some other fruits, says Robison Johnson. “However, they are still a great source of vitamins and minerals, so they can still be consumed in moderation.”

Tropical fruits

This includes mango, banana and pineapple as they have the potential to elevate insulin and blood sugar levels, Gomer states.

Lemons

This nutritious and delicious fruit is one that should be enjoyed in moderation. There are some precautions to take when consuming them, Dan Gallagher, ISSA Certified Nutritionist, Aegle Nutrition, explains. For example, lemon water can sting the skin, so it’s important to dilute it before drinking. Additionally, while lemon juice can help support fertility, drinking too much can actually have harmful effects. Therefore, it’s important to speak with a doctor before increasing lemon consumption if you’re hoping to conceive. Lastly, due to their high acidity levels, lemons can erode tooth enamel if consumed excessively, Gallagher adds. Be sure to drink plenty of water and brush your teeth after consuming lemons in order to protect your oral health. Next up: 19 Fresh Fruit Recipes You Will CRAVE!

Sources

Kimberly Gomer, MS, RD/LDNDiane Robison Johnson, MS, RDN, CSSDDan Gallagher, ISSA Certified Nutritionist, Aegle Nutrition