When it comes to hitting your daily protein goals, fruits might not be the first thing that comes to mind. We traditionally associate protein with foods such as chicken, eggs, beans, or tofu. So, we tend to forget that fruits do provide subtle protein sources. Although fruits do not provide as much protein as our staples, they do present an interesting array of options for those looking to boost their intake while enjoying a nutrient-rich, natural treat.

Beyond their protein content, fruits are a powerhouse of essential vitamins, minerals, fiber, and antioxidants that contribute to overall health. From bolstering your immune system to supporting digestive health and reducing inflammation, these natural wonders work overtime to enhance your well-being. Whether you’re building muscle, recovering from workouts, or simply aiming for a balanced diet, incorporating certain high-protein fruits can complement your nutrition strategy.

So, next time you are at the grocery store, look beyond the usual protein sources and grab some of these protein-rich fruits to help you meet your dietary goals while adding a burst of flavor and variety to your meals.

Protein requirements differ according to age, activity level, and weight. The average active person requires between 0.54 and 0.9 grams of protein per pound (1.2 to 2 grams per kilogram) of body weight daily to preserve their muscle mass and overall health. However, fruits are a much smaller amount of protein compared to animals or plant-based protein foods, but they bring even more health benefits in vitamins, fiber, and antioxidants, so it's a no-brainer for your whole health.

Protein-Rich Fruits to Add to Your Diet

1. Guava

Guava stands atop the list at a staggering 4.21 grams of protein per cup. Of course, it is also filled with vitamin C - there's more than 400 percent of your daily needs in each serving. Vitamin C goes beyond fortifying your immunity; it helps with collagen synthesis in the body, which can benefit many parts of the skin, as well as joints, so slice up some guava over yogurt or blend it with nuts for the perfect balanced protein snack.

2. Passion Fruit

Passion fruit has approximately 5 grams of protein per cup, making it a good source as well. Known for its sweet and sour taste, this fruit is rich in vitamin C, which plays an important role in enhancing the health of the immune system, skin, and heart. Enjoy it raw or mix it in your smoothies for an instant tropical protein boost.

3. Jackfruit

Jackfruit is one of the largest fruits in the world and contains 2.84 grams of protein per cup. In addition to protein, it contains a combination of B vitamins, magnesium, and potassium, as well as antioxidants like carotenoids that help protect cells from damage. The texture of jackfruit also makes it a popular choice for substituting meat in plant-based dishes such as tacos or curries.

4. Blackberries

5. Avocado

Although not sweet, avocado is technically a fruit and contains 3 grams of protein per cup. It is also a source of heart-healthy monounsaturated fats and potassium, which helps regulate blood pressure. Use mashed avocado as a substitute for mayonnaise in sandwiches or add it to salads for a creamy, nutritious boost.

6. Apricots

Rich in beta-carotene and full of flavour, the bright orange apricots also bring along 1.4 grams of protein per cup. Beta-carotene has a relation with the chronic disease that shows a reduction of risk like breast cancer. Whether they are fresh or dry, the fruits go great with nuts and cheese as a protein rich snack.

Also Read: 13 Iron-Rich Foods To Boost Your Energy Levels

7. Kiwi

Kiwis contain about 2 grams of protein per cup and are packed with vitamins C, E, and K. Kiwi also contains an enzyme called actinidin that helps with digestion. Enjoy your sliced kiwi as a snack, mix it in Greek yogurt, or add it to your morning smoothie for a tangy protein kick.

8. Cherries

Cherries may be famous for their sweet taste, but also contain 2 grams of protein per cup. Rich in anthocyanins, they reduce inflammation and may help a person control chronic conditions such as arthritis. Add them to yogurt parfaits or salads, or oatmeal for nutritional twist.

9. Tomatoes

Technically a fruit, tomatoes contain 2 grams of protein per cup. They're also a significant source of lycopene, an antioxidant that promotes cardiovascular health and supports vision. Use fresh tomatoes in salads or roast them to enhance their natural sweetness.

10. Pomegranate

Pomegranate arils, or seeds, contain 2.9 grams of protein in a cup and are also an excellent source of fiber and vitamin C. They can add variety to salads, yogurt, or grain bowls and provide a sweet, crunchy snack on their own.

While fruits may not compete with meat or legumes in protein content, they do provide an excellent blend of fiber, antioxidants, and essential vitamins for better overall health. Fiber found in fruits helps to maintain healthy guts; antioxidants reduce inflammation; and vitamins C and E increase immunity.

Combining fruits with other protein-rich foods multiplies its benefits. Here are a few examples:

- Mix guava and kiwi with Greek yogurt for a protein-packed breakfast.

- Create a snack plate with dried apricots, cheddar cheese, and mixed nuts.

- Add blackberries and cherries to a smoothie made with protein powder.

Easy Tips for Adding More Fruit to Your Diet

• Blend fruits like blackberries, passion fruit, and kiwi with protein powder for a quick meal.
• Mix pomegranate arils and avocado into green salads with chicken or tofu.
• Layer Greek yogurt, pomegranate arils, and dark chocolate chips for a high-protein yogurt bark.
• Combine dried fruits like apricots with nuts or seeds for an on-the-go snack.

Fruits are more than just natural sweetness; they are the powerhouse of nutrition that will help you hit your protein goals while providing numerous health benefits. Incorporating high-protein fruits such as guava, passion fruit, and blackberries into your diet will not only give you a taste of their flavor but also improve your health in ways that go beyond protein. So, the next time you plan your meals, don't forget to add these fruits to your grocery cart.

It started with a simple TikTok video, four large carrots shaved into ribbons, mixed with garlic, sesame oil, lime juice, coconut aminos, rice vinegar, and green onions. The resulting “crunchy and addictive” salad quickly racked up millions of views under the viral trend #EatYourRetinol. But is it just social media hype, or can what’s on your plate really show up on your face?

The trend encourages eating vitamin A-rich foods, like carrots, to support skin health from the inside out. “Skincare always starts within,” says Johanna Salazar, registered dietitian nutritionist and founder of Healing Nutrition, as noted by Martha Stewart. But experts urge a balanced view: while diet can support your skin, it’s not a magic replacement for topical care.

What’s in the Carrot Salad That’s Good for Your Skin?

The base of the salad, carrots, are packed with beta-carotene, a precursor to vitamin A, known for boosting skin cell turnover and promoting a radiant complexion. Pairing it with a fat, like sesame oil, helps your body absorb the fat-soluble vitamin. Lime juice adds vitamin C, key for collagen production, while garlic and green onion offer prebiotics that support gut health, which in turn impacts skin health.

Sesame seeds sprinkled on top bring in vitamin E and fiber, which contribute to skin hydration and a healthy glow.

“It’s a nice mix of ingredients that all play small but beneficial roles in skin support,” says Salazar.

Dermatologists Weigh In: Not a Cure-All

Lauren Kole, M.D., associate professor of dermatology at the University of Alabama at Birmingham, appreciates the effort to eat for skin health—but with a word of caution.

“Deficiencies in certain vitamins and minerals can negatively affect the hair, skin, and nails,” she says. “But eating an excess doesn’t necessarily make your skin better.”

Kole points out that while beta-carotene from carrots is helpful, it's not strong enough to replace prescription retinol or other topical treatments for conditions like acne or hyperpigmentation. “Diet is not a substitute for proper skin care,” she emphasizes.

Beyond Carrots: Other Skin-Loving Foods

Experts agree that eating for your skin isn’t just about one salad. A variety of fruits, vegetables, and healthy fats are essential. Salazar and Kole both recommend incorporating:

Dark-colored fruits like berries and red grapes, which are high in antioxidants that fight oxidative skin damage.

Leafy greens such as spinach, kale, and chard, which are rich in vitamin C and help with collagen production.

Vegetables like broccoli, mushrooms, and cauliflower, which support healthy pigmentation and skin repair.

Healthy fats including avocados, walnuts, flaxseeds, and omega-3-rich foods to reduce inflammation and maintain skin moisture.

According to Kole, diets like the Mediterranean diet—rich in plant-based foods and good fats, have shown potential skin benefits in clinical settings.

Don’t Ditch Your Skincare Just Yet

While the “Eat Your Retinol” movement has its heart in the right place, Salazar and Kole stress that no food trend should replace professional skincare or personalized advice.

Lizzy Davis, Ph.D., a dietitian and assistant professor at UAB, advises people to approach such trends with balance.

“Cooking carrots, for example, doesn’t reduce their skin-friendly fiber,” she notes. “It can actually make them easier to digest and still beneficial.”

Davis also warns against over-relying on TikTok or Instagram for skincare advice. “Talk to your doctor or a registered dietitian,” she says. “Social media is convenient, but it can’t give you a plan tailored to your needs.”

We already know that ultraprocessed foods are linked to obesity, heart disease, and diabetes. But now, a new study published in the medical journal Thorax suggests a concerning addition to that list, lung cancer.

According to researchers, people who consume the highest amounts of ultraprocessed foods may face a 41% higher risk of being diagnosed with lung cancer, compared to those who eat the least, even when accounting for smoking and other known risk factors.

What Are Ultraprocessed Foods?

Ultraprocessed foods are industrial formulations made largely or entirely from substances not typically used in home cooking.

According to the Food and Agriculture Organization of the United Nations, these include artificial colorings, preservatives, emulsifiers, and chemically altered fats, sugars, or salts.

Common examples? Think sodas, chips, packaged soups, processed meats like chicken nuggets and cold cuts, instant noodles, diet soft drinks, and even some ice creams.

These additives enhance taste, shelf-life, and appearance, but at what cost?

What Does The Study Reveal About Food Choices and Lung Cancer Risk

Researchers behind the Thorax study analyzed data from over 100,000 adults who participated in the U.S. National Health and Nutrition Examination Survey. Each person filled out a detailed dietary questionnaire, which researchers then compared with medical records to track lung cancer diagnoses over time.

On average, people reported eating nearly three servings of ultraprocessed food a day, most commonly lunch meats and soft drinks.

Despite adjusting for smoking habits, age, sex, and other lifestyle factors, the study found a clear association between higher ultraprocessed food intake and increased lung cancer risk, particularly among people who had never smoked.

“This strongly suggests that these foods may contribute to lung cancer risk in ways beyond just smoking,” said Dr. David Katz, a specialist in preventive and lifestyle medicine and founder of the nonprofit True Health Initiative, as reported by CNN. Though not involved in the study, Katz called the findings “concerning and credible.”

Why Would Food Be Linked to Lung Cancer?

Experts believe multiple mechanisms could be behind the link.

“Industrial processing alters the food matrix,” the study authors explained, “which affects how nutrients are absorbed and may produce harmful contaminants.”

One such contaminant is acrolein. It is a toxic compound found not only in cigarette smoke, but also produced when cooking oils or fats are heated to high temperatures.

The U.S. Centers for Disease Control and Prevention (CDC) lists acrolein as a substance that can inflame and damage lung tissue.

Packaging may also be a problem. Plastics and synthetic materials used in food storage can leach chemicals, some of which are known or suspected carcinogens.

Add to that the fact that ultraprocessed foods are often low in omega-3 fatty acids, said Dr. Tom Brenna, professor of nutrition and chemistry at the University of Texas at Austin, as reported by CNN.

“Omega-3s spoil easily, so manufacturers tend to remove them to increase shelf life,” he explained. That’s unfortunate, because omega-3s help reduce inflammation, a key process in cancer development.

Smoking Isn’t the Only Risk Factor

Lung cancer remains one of the most commonly diagnosed cancers globally, with 2.4 million new cases in 2022, according to the World Health Organization. While smoking remains the leading risk factor, experts now believe diet and environmental exposures also play a role.

Dr. Fang Fang Zhang, a professor at Tufts University’s Friedman School of Nutrition Science and Policy, as reported by CNN, noted that while the study adjusted for smoking, the adjustment may not have been thorough enough. “Smoking needs to be measured more precisely, by cigarettes per day or years of exposure,” she said. Still, she found the link stronger in non-smokers, which makes the data all the more compelling.

What You Can Do: Eat More Whole Foods

The takeaway? While more research is needed to understand the exact biological mechanisms at play, the connection between ultraprocessed foods and cancer risk can no longer be ignored.

According to Dr. Katz, the solution lies in going back to basics. “Health and diet quality improve when people eat mostly whole, unprocessed foods,” he said, including vegetables, fruits, beans, whole grains, nuts, seeds, and other plant-based ingredients.

Dr. Zhang agrees. “Avoid foods with long ingredient lists full of unfamiliar chemicals,” she advised. “Focus on meals made from whole or minimally processed ingredients whenever possible.”

Fish oil is a star supplement loaded with omega-3 fatty acids like EPA and DHA. It offers a spectrum of vital benefits for women’s health. These extend beyond general well-being to support heart, brain and joint function, especially in areas of concern specific to women.

Fish oil, rich in omega-3s, addresses unique needs across all stages of a woman’s life. From adolescence through motherhood to menopause, fish oil supports cardiovascular, hormonal, mental and reproductive health.

A Boost for the Heart

Fish oil plays a major role in promoting heart health. According to Dr Mohit Bhatia, it helps lower triglyceride levels, a risk factor for cardiovascular disease, and improves blood flow, making it essential for proper cardiovascular function. He adds that it also slows the progression of cardiovascular disease.

Karan Khurana, a health expert at WishNew Wellness, concurs, saying that omega-3s in fish oil reduce triglycerides, lower blood pressure, and decrease arterial inflammation. This is particularly vital for post-menopausal women, who face a greater risk of heart disease. Regular consumption of fish oil, he says, can even lower the risk of heart attacks and strokes.

Hormones, Menstrual Cycles and PMS

Women facing bloating, mood swings or cramps may find some relief with fish oil. Dr Bhatia says that some evidence-based research suggests fish oil can help alleviate PMS and menstrual pain, thanks to its anti-inflammatory properties.

Khurana elaborates that omega-3s may regulate menstrual cycles and reduce cramps by lowering prostaglandin levels, which contribute to pain and inflammation. He adds that fish oil can ease common PMS symptoms such as bloating and breast tenderness.

Pregnancy, Postpartum and a Baby’s Brain

The benefits of fish oil carry into pregnancy too. Dr Bhatia points out the importance of DHA during this stage, saying it is vital for healthy foetal brain and eye development. It may also reduce the risk of preterm birth and help alleviate postpartum depression.

Khurana backs this up, pointing out that fish oil supplementation not only supports cognitive function in babies but also helps mothers manage postpartum depression. It plays a role in maintaining the mother’s brain health during and after pregnancy.

Bones, Joints and the Menopause Years

Post-menopause, bone health becomes a serious concern for many women. Dr Bhatia says that the anti-inflammatory properties of fish oil can contribute to bone health, potentially reducing the risk of osteoporosis.

Khurana adds that omega-3s enhance calcium absorption and support bone density. Fish oil, he explains, helps reduce inflammation linked to joint pain, promoting stronger bones and better mobility for older women.

Better Moods and Sharper Minds

Women are more likely than men to experience anxiety and depression, and fish oil might just help. Dr Bhatia explains that these fatty acids play a role in elevating mood and supporting brain function, potentially mitigating cognitive decline.

Khurana agrees, saying omega-3s support cognitive health and reduce the risk of dementia later in life. Fish oil, he says, may alleviate symptoms of depression and anxiety, contributing to overall mental well-being.

Your Skin Will Thank You Too

Dr Bhatia does not touch on it, but Khurana dives into skin benefits. He says that fish oil improves hydration, reduces wrinkles, and protects against UV damage. Its anti-inflammatory effects can ease conditions like eczema, making skin look and feel healthier.

Final Thoughts Before You Pop That Capsule

Dr Bhatia emphasises that while fish oil is a powerful supplement, it should complement a balanced diet and healthy lifestyle. He strongly recommends consulting a healthcare professional before starting, especially for those on medication or with existing conditions.

Khurana suggests aiming for 250–500 mg of combined EPA and DHA daily, either through fatty fish like salmon or through supplements. Fish oil, he concludes, is a holistic powerhouse that can help women thrive at every stage of life.