Fruits with the best health benefits, as study reveals grapes can improve eyesight

A colourful board filled with fruits, from grapes to lemons to oranges to bananas to mangoes to blueberries to apples to pomegranates
Eating plenty of fruit can help give your body the boost of nutrients and vitamins it needs. (Getty Images)

Incorporating plenty of fruits into what you eat on a daily basis is an important way to maintain a healthy and balanced diet.

Different fruits have different health benefits, and nutritionists recommend eating a wide variety to give your body a boost wherever it needs. Some foods could even be beneficial to specific body functions, and a new study has suggested that one type of fruit could help improve your vision in old age.

Grapes, which are full of powerful antioxidants, have been found to benefit vision when eaten every day. According to a study published in the scientific journal Food & Function recently - which is said to be the first of its kind - showed that eating one-and-a-half cups of grapes every day for 16 weeks resulted in a “significant” benefit in the eye health of older adults.

The researchers found that the adults who ate the grapes saw an improvement in Macular Pigment Optical Density (MPOD), which has beneficial effects on the retina, and showed an increase in plasma antioxidant capacity and total phenolic content.

Dr Jung Eun Kim, who led the study, said: “Our study is the first to show that grape consumption beneficially impacts eye health in humans, which is very exciting, especially with a growing ageing population. Grapes are an easy, accessible fruit that studies have shown can have a beneficial impact in normal amounts of just one-and-a-half cups per day.”

An older couple, both with greying hair, laugh and smile as they sit in the open trunk of a car and eat grapes together
Older adults who eat a cup-and-a-half of grapes every day may see significant benefits for their vision. (Getty Images)

Aside from grapes, a number of other fruits contain essential vitamins and nutrients that can help us live healthier lives. We asked registered nutritionist Caroline Farrell about which fruits have the most nutritional benefits.


Farrell says: “These are high in antioxidants called anthocyanins, which have been linked to improved cognitive function and reduced risk of heart disease.”


These juicy fruits may raise melatonin levels, which could improve sleep quality.

A bunch of deep red cherries on a blue plate, placed on a white and blue linen cloth on a white table background
Cherries are said to increase melatonin, which can improve sleep quality. (Getty Images)


Although often considered a vegetable, avocados are actually a fruit! Farrell says: “They are rich in healthy fats, particularly monosaturated fats, which are good for heart health.”


Apart from being good for your vision, grapes - especially red grapes - contain resveratrol, an antioxidant that protects against ageing.


Pineapples have been shown to contain plenty of bromelain. (Getty Images)
Pineapples have been shown to contain plenty of bromelain. (Getty Images)

Pineapples are a good source of bromelain, an enzyme that may aid digestion.


These sweet tropical fruits are rich in vitamins A and C, Farrell says, which are beneficial for skin health and immune function.


They might be at their most popular at Christmas dinner, but cranberries are actually known for their role in improving urinary tract health.

Watch: the 5 Best Fruits to Help Improve Your Heart Health

Read more:

An apple a day: Is it time for GPs to prescribe fruit and veg? (Yahoo Life UK, 3-min read)