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Top 10 Healthiest Fruits According To Dr. Willie T. Ong

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Top 10 Healthiest Fruits According To Dr. Willie T. Ong

Here’s my list of the healthiest and 

locally-available fruits. Enjoy these superfruits for your health.


1. Bananas 
The banana is nature’s wonder fruit and the perfect fast food. Why is this fruit so healthy? Because it’s rich in potassium, vitamin B6 and folic acid. The high potassium content prevents cramps and gives ready energy with its easily digestible starch. Its potassium content is also perfect for patients on water pills (diuretics), and those with heart disease and high blood pressure. 


A medium-sized banana has 95 calories, more than an apple but less than a mango. Bananas are also the perfect antacid, coating the stomach and preventing stomach ulcers. The high vitamin B6 also helps women suffering from premenstrual syndrome.
In The Healthy Food Directory by Michael Van Straten, the author ranks bananas near the top because bananas help alleviate 14 medical conditions including diarrhea, fatigue, heartburn, insomnia, nausea, menstrual problems, kidney problems, fluid retention and circulatory problems. The doctor-recommended BRAT diet for patients with diarrhea stands for banana, rice, apple and tea.

2. Apples 
Mayo Clinic ranks apples as one of the world’s healthiest fruits. Apples are an excellent source of pectin, which is a soluble fiber that can lower blood cholesterol and sugar levels. Pectin binds with heavy metals like lead and mercury and helps the body eliminate these pollutants. Apples can help prevent constipation, arthritis, gout, gastroenteritis and diarrhea. Apples are excellent diet foods, only 47 calories per piece. Even the smell of an apple has a calming effect. Apple pie, apple juice, fresh apples are all great.

3. Citrus fruits like oranges, calamansi, 

suha (pomelo), dalandan and lemon 
The overflowing amounts of vitamin C in citrus fruits are the reason for its high ranking. Locally we have calamansi, suha and dalandan. However, oranges and lemons are splendid too but are more costly. Vitamin C may help alleviate inflammatory conditions like asthma, osteoarthritis and rheumatoid arthritis. It also protects the heart and boosts the immune system. That’s why it’s good for preventing colds.
Citrus fruits contain a fair amount of folate and potassium. Folate lowers homocysteine levels in the body and may reduce heart disease. All citrus fruits contain fiber, especially in the membranes separating the sections. For that reason, when you eat a fresh orange or grapefruit, it is always best to try to eat a bit of the white membrane around the juicy sections of the fruit.

4. Strawberries 

Strawberries are believed to help fight cancer, gout, arthritis and anemia. Strawberries contain high amounts of vitamin C, iron, fiber and pectin. They contain powerful anti-oxidants which may help prevent cancer and heart disease. New evidence suggests that strawberries may have anti-viral properties, too. Strawberries are best eaten fresh.

  photo from Ako C Kim Fan Page  

5. Papayas 

Thanks to the Spaniards who introduced papayas to Manila in the
sixteenth century, papayas are now grown throughout the country. Like
other orange-colored fruits, papayas contain large amounts of
beta-carotene (a precursor of vitamin A) and vitamin C. Hence, they are
good for the skin and the immune system. Papayas also contain papain, an
enzyme that helps our digestion. For people who are constipated, eating
papayas everyday can help regulate their bowel movement.

6. Grapes 

Grapes contain important ingredients such as tannins, flavonoids, and
anthocyanins. These chemicals are believed to give grapes its
anti-cancer properties. Grapes are beneficial for those recuperating
from an illness, and those who have anemia and fatigue. In fact, during
Mahatma Gandhi’s long fasts, he would drink grape juice to keep his
strength up. For those on a diet, limit your intake to seven pieces of
grapes per meal. And since grapes are sprayed in the fields, be sure to
wash them carefully in running water before eating.

7. Watermelon and Melon 

The melons have long been used by traditional medicine as a cure for
kidney and bladder problems. Melons are rich in potassium and vitamin C.
During hot weather, melon drinks are especially soothing and refreshing
for the body. They can also help those with constipation.

8. Coconuts 

Dr. Conrado Dayrit’s book The Truth About Coconut Oil lists several
health benefits for Virgin Coconut Oil, ranging from treating bacterial
infection, fungal diseases such as ringworm, and even HIV-AIDS. Coconut
water, on the other hand, is good for kidney stones and cleansing one’s
digestive tract. Coconut water is low in carbohydrates, low in sugar and
serves as an isotonic beverage, which means it’s good for replenishing
the body. And it’s 100% natural.

9. Avocados 
Avocados are
rich in healthy mono-unsaturated fats, which mean it can be useful in
preventing heart disease and stroke. Avocados also contain potassium,
vitamin B6 and vitamin E. These vitamins can help relieve stress and
beautify the skin. Avocado’s ingredients can stimulate the production of
collagen, which can help prevent wrinkles and smoothen one’s skin.
Avocados may also relieve symptoms of premenstrual syndrome. And because
avocados are easily digestible, they can be given to elderly and
bedridden patients.

10. Pineapple 
Pineapple contains the
unique enzyme, bromelain, which may help in digestion and reducing
inflammation in the body. Pineapples are excellent sources of manganese
and vitamin B, which give the body energy. The high vitamin C content
also helps in strengthening one’s immune system. Each cup of chopped
pineapples contains 75 calories.

And so, during the hot summer weather, remember to drink 8 to 10 glasses of water a day and consume more of these super fruits.



Written by Dr. Willie T. Ong

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