Packed with vitamins, minerals, and antioxidants, fruits are one of the cornerstones of a healthy diet.

Whether you are not a big fan of the sweet and fresh foods or they just don’t make it to your shopping list, a nutritionist has revealed three essential fruits everyone needs to be eating.

Roxana De Sousa, head nutritionist at Dole Sunshine Company, told Express.co.uk: “[Fruits] are crucial for a balanced diet, they can help maintain a healthy gut, reduce the risk of chronic diseases such as heart disease, stroke, and certain cancers, and support weight management due to their low-fat and calorie content. 

“But with such a wide variety available, which should you prioritise? Here are the top three you should include in your diet, whether you like them or not.”

1. Blackberries

Dubbed the “antioxidant powerhouse” by the expert, blackberries offer more than a tart flavour.

De Sousa said: “These dark, delectable fruits are packed with vitamin C and fibre, aiding in cancer risk reduction and digestive health. 

“Their rich colour comes from anthocyanins, compounds also associated with their disease-fighting abilities. As a bonus, blackberries are low in calories and carbohydrates, making them an excellent choice for maintaining a healthy weight.”

With this in mind, the nutritionist recommended aiming for one daily serving of berries, equivalent to half a cup of fresh or frozen, or a quarter cup of dried.

2. Cherries

While their unique flavour and texture might make them not everyone’s favourite, their health benefits are “undeniable”. De Sousa said: “Cherries are packed with fibre, vitamin C, potassium, and various phytochemicals, and they have been noted particularly for their ability to reduce post-exercise soreness and lower the risk of gout attacks, largely due to their high phenolic content which helps fight inflammation.”

She recommended having around one cup of fresh cherries daily, or a quarter cup of dried ones.

3. Oranges

Renowned for their vitamin C content, oranges are an affordable and healthy option. De Sousa said: “Oranges and their citrus relatives, including mandarins, are excellent sources of fibre, flavonoids, and vitamin C, all which support heart health and aid hydration. 

“A single orange or a few mandarins can meet your daily vitamin C requirement, which is essential for immune function and skin health. Additionally, these fruits are ideal for maintaining hydration, as they are composed mostly of water and can contribute significantly to your daily fluid intake.”

The nutritionist recommended eating at least one orange or a similar-sized citrus fruit in your daily diet.

De Sousa added that you should opt for fresh fruits when you can to “maximise” their nutritional benefits. 

She added: “However, when fresh options are not available, canned fruits in their own juice can serve as a good alternative. Remember to avoid those canned in syrup due to the high sugar content.

“Remember, the goal is not just to eat more fruits but to enjoy a wide range to reap the maximum health benefits. 

“Aim for at least five portions of varied fruits and vegetables each day to support your overall well-being.”