Fruit is like the holy grail of a healthy body. By eating them properly and regularly, you can get many essential vitamins and minerals. Not to mention, fruits are also generally high in fiber, which ultimately supports gut health. These are just a few of the main sources of nutrition we get from eating fruit. But with over 2,000 different fruits, how do you know exactly what to eat?
No need to eat thousands of fruits. Nutritionists suggest eating at least 10 fruits. Eating fruit increases the number of fibers and fortifies the body with important vitamins and antioxidants.
Here are 10 fruits that nutritionists recommend eating every week, backed by research.
1. Blueberry
Blueberries are considered a treasure trove of nutrients. This fruit contains anthocyanins, the phytochemical flavonoids that give blueberries their blue or purple color, act as antioxidants, and kill free radicals in the body.
As a nutritious fruit, blueberries contain some of the best essential vitamins, minerals and antioxidants that ultimately provide health benefits. Its nutritional components include vitamin C, vitamin K, and manganese. Vitamin K, found in blueberries, plays an important role in promoting heart health. Supports bone health and blood clotting.
Blueberries are beneficial in reducing the risk of cardiovascular disease and blunts glucose spikes in people with low blood sugar levels. . Additionally, the antioxidants in blueberries help prevent cholesterol levels in the blood from being oxidized.
2. Apple
The many anti-inflammatory and antioxidant properties of apples can certainly reduce the risk of various chronic diseases such as cardiovascular disease, diabetes and cancer. It contains two types of fiber, soluble and insoluble, which are soluble and insoluble. Although these fibers are different, they work together in apples to help you feel full and full.
Apples are also an excellent source of phytochemicals such as quercetin, catechins, pectin, chlorogenic acid, anthocyanins and vitamin C. 19 grams of sugar and 3 grams of fiber.
Quercetin, a naturally occurring phytochemical, and pectin fermented by beneficial bacteria, found in apples, have significant health benefits. As a flavonoid, quercetin has antioxidant and anti-inflammatory properties. Although effective, pectin may help prevent constipation and help lower LDL, the bad cholesterol. Pectin also produces short-chain fatty acids that play an important role in preventing chronic diseases such as certain cancers and bowel diseases. [1].
3. Mikan
Oranges are popular for their vitamin C content, which helps build collagen, which slows down the aging of the skin and makes it look younger. One 140g orange provides approximately 92% of your daily vitamin C needs. This water-soluble nutrient is very important for health as the body uses it for immune function, collagen synthesis, iron absorption, and more. [2].
Apart from the vitamin C content in oranges, they are also an excellent source of other essential nutrients such as folic acid, potassium, iron, calcium, vitamin E, and numerous B vitamins. Rich in polyphenols that help protect against damage.
Like most fruits, oranges contain mostly carbohydrates and water, and very little protein and fat. Oranges are relatively low in calories and are also a good source of fiber. Specifically, the nutritional breakdown for one orange is 66% calories, 86% water, 1.3 grams protein, 14.8 grams carbohydrates, 12 grams sugar, 2.8 grams fiber, 0.2 grams fat, and 92 percent vitamin C. The Daily Value (DV) is 9% folic acid and 5% calcium and potassium.
Consuming enough fiber each day is important for overall health. It also keeps your digestive system healthy by supporting regularity and fueling beneficial gut bacteria. Following a fiber-rich diet has been associated with many benefits, including a reduced risk of heart disease, colon cancer, and obesity.
4. Raspberry
Of all fruits, raspberries are known for having the highest amount of fiber. This fruit contains 8 grams per cup, which is about 32% of his daily requirement. Adequate amounts of fiber in your diet can have a positive impact on weight management, reduce your risk of heart disease and diabetes, keep your gut microbiome healthy, and stabilize blood sugar levels.
Additionally, raspberries are also a rich source of magnesium. It is known to regulate many bodily functions, including protein synthesis, blood sugar control, blood pressure regulation, and muscle and nerve function. [3].
5. Blackberry
Like raspberries, blackberries are high in fiber, about 8 grams per cup. Nonetheless, blackberries are considered a rich source of antioxidants, manganese, copper, vitamin C, vitamin A, vitamin E, and vitamin K. It also contains anthocyanins like blueberries.
Vitamin C in blackberries is important for a strong immune system, faster wound healing, and effective iron absorption. This fruit also acts as an antioxidant, fighting free radicals that can lead to cancer.In addition, vitamin K has been found to play an important role in preventing blood clotting and bone health.
Manganese, on the other hand, produces more energy and contributes to protecting cells from damage, immunity, bone growth, reproduction and blood clotting. [4]Studies have shown that one cup of blackberries can help you meet your Recommended Dietary Allowance (RDA) (the amount you should be consuming daily).
6. Prunes
As a dried fruit, prunes provide a beneficial source of nutrients in your diet. It is known to aid digestion because it is rich in dietary fiber such as insoluble dietary fiber and water-soluble dietary fiber. Insoluble fiber helps maintain regular bowel movements, while soluble fiber aids in proper digestion and absorbs nutrients from the food you eat.It also contains sorbitol and chlorogenic acid, which increase stool frequency. I’m here.
In addition, prunes and plums are rich in vitamin K, which helps make certain proteins needed for blood clotting and bone formation. In fact, studies have shown that consuming prunes may help prevent or slow bone loss.
Additionally, prunes are rich in potassium, which helps keep your muscles, nerves, and heart functioning properly. Eating 4-5 prunes provides your body with 280 mg of potassium, or about 12% of your recommended daily intake.
7. Tomato
Are tomatoes a fruit or a vegetable? Tomatoes are often associated with vegetables, but they are actually fruits despite the fact that they are grown like vegetables. Tomatoes are also rich in vitamin A. Vitamin A is a powerful source of lycopene, another powerful antioxidant that scavenges free radicals and reduces the risk of developing chronic diseases.
Tomatoes are also one of the most nutritious superfoods, providing benefits to various body systems. This fruit contains powerful nutritional compounds that support healthy skin, weight loss and heart health.
8. Banana
In general, bananas are a good source of vitamin B6, fiber, potassium, magnesium, vitamin C and manganese. The fiber in bananas keeps food in the stomach longer, reduces hunger time and keeps you feeling full. Therefore, bananas can truly contribute to improving weight management and reducing the risk of obesity.
Potassium of course! Bananas contain these electrolytes that the body needs and are considered a major factor in controlling blood pressure and reducing the risk of stroke.
To reap the many benefits of bananas, one serving or one medium-ripe banana provides about 110 calories, 0 grams fat, 1 gram protein, 28 grams carbohydrates, 15 grams sugar, 3 grams fiber, and 450 calories. mg potassium.
9. Watermelon
Watermelon is considered one of the wettest fruits, containing about 92% water. Besides being delicious, there is another reason to enjoy watermelon, especially during the hot summer months. Because it contains potassium, it can relieve muscle soreness after exercise. Additionally, watermelon is one of the great fruits that supports healthy blood pressure.
The antioxidant power of this fruit makes watermelon an excellent source of the carotenoid phytonutrient lycopene. It is known to help reduce or prevent high blood pressure. Tomatoes are known to be rich in lycopene, while watermelon is rich in lycopene.
10. Avocado
This is superfood! Avocados are a rich source of fat-soluble vitamins such as vitamins E and K. These vitamins support healthy skin, hair, nails and cell membrane permeability. This fruit also contains water-soluble vitamins such as vitamin C and many B vitamins that help strengthen the immune system and eye health.
In addition, avocados are also a good source of healthy polyunsaturated omega-3 and monounsaturated fats, all of which are used in place of saturated fats. It has been shown to reduce cardiovascular disease and improve blood sugar control. A 2022 research study found that eating avocados lowered LDL “bad” cholesterol levels, kept arteries clear, and had a positive effect on heart health. [5].
Conclusion
A good diet made up of fruits can help you live longer. Using fruit compounds can reduce your risk of heart disease, stroke, some cancers, chronic respiratory disease, diabetes, and obesity. In fact, research shows that the right mix of five fruits and vegetables a day can extend your healthy life expectancy.Eating 2 Servings of Fruit and 3 Servings of Vegetables Every Day May Extend Your Life [6].
[1] https://www.hsph.harvard.edu/nutritionsource/food-features/apples/
[2] https://www.ncbi.nlm.nih.gov/books/NBK499877/
[3] https://ods.od.nih.gov/factsheets/Magnesium-Health Professional/
[4] https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
[5] https://www.ahajournals.org/doi/10.1161/JAHA.122.025657
[6] https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.120.048996
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