Summary of 10 Healthiest Fruits To Eat Every Day:
A report from the CDC found that only 12% of Americans eat the daily recommended amount of fruit. Eating fruit provides essential vitamins and minerals, antioxidants, and fiber, which can reduce the risk of heart attacks, stroke, and cancer and help manage diabetes. Ten fruits that dietitians recommend for daily consumption include apples, mangos, cherries, strawberries, blueberries, prunes, bananas, avocados, raspberries, and watermelon. Apples are a good source of fiber and soluble fiber, pectin. Mangos are rich in carotenoids that help reduce cancer risk and protect vision. Cherries contain antioxidants and anti-inflammatory compounds that may help reduce inflammation and oxidative stress. Strawberries have fiber and the antioxidant anthocyanin, which can help reduce insulin resistance and inflammation. Blueberries have anti-inflammatory properties and are linked to improved memory and brain health. Prunes provide fiber, which can improve bone health, and bananas offer energy and convenience. Avocados contain healthy fats and fiber, while raspberries provide a substantial amount of fiber and antioxidants. Watermelon is high in lycopene, an antioxidant that may help prevent some cancers.
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10 Fruits Dietitians Say You Should be Eating Every Day
Introduction:
Most people know that fruit is good for you, but did you know that only 12% of Americans eat the recommended amount? Eating fruit on a daily basis can help you get essential vitamins and minerals, antioxidants, and fiber, leading to a reduced risk of heart attacks, stroke, and cancer. But with so many different kinds of fruit, which ones should you choose? Here are 10 fruits that dietitians say you should be eating every day.
1. Apples
Apples are an excellent source of fiber, particularly pectin, a soluble fiber that’s particularly helpful for your gut and heart. Apples are also very rich in fiber which provides several health benefits, such as helping to lower your cholesterol. Pectin is also prebiotic, which means it helps feed your good gut bacteria. Interestingly, the pectin in apples may also play a role in helping allergies by impacting your gut microbiome.
2. Mangoes
This sweet and creamy tropical fruit dresses up any fruit bowl with its rich yellow hue. One cup of mango has 2.6 grams of fiber, 67% of your DV for vitamin C, and 60% of your DV for vitamin A. The gorgeous yellow color of mangos is thanks to carotenoids which are a plant compound that can be anti-inflammatory. Mangoes are one of the best sources of carotenoids, which can be found in its pulp and peel. Carotenoids play a role in reducing cancer risk and protecting vision.
3. Cherries
Cherries are a delicious and nutritious fruit that’s packed with health-promoting nutrients, including antioxidants and anti-inflammatory compounds, which may offer numerous health benefits, such as reducing inflammation and oxidative stress. No matter which type of cherry you choose, sweet or tart, you’ll reap the inflammation-fighting benefits.
4. Strawberries
Strawberries are a versatile and healthy fruit that has a portion size larger than most other fruit. Plus, even though they’re sweet as can be, they’re an excellent choice for people with diabetes or on a low-carb diet. A serving of strawberries is one and a quarter cup which is equivalent to 15 grams of carbohydrate and three grams of fiber, making this a good fruit choice for people with diabetes. Strawberries are also a great source of the antioxidant anthocyanin, which has been shown to reduce inflammation, oxidative stress, and insulin resistance, all risk factors associated with type 2 diabetes.
5. Blueberries
Once you pop, you just can’t stop should have been written about these blue beauties. It’s easy to eat a handful (or several) in one sitting, but thankfully blueberries are just as healthy as they are delicious. Blueberries are full of antioxidants, and eating berries at least twice a week is an important part of the MIND Diet, a diet that has neuroprotective effects. Regularly eating wild blueberries has been shown to help improve memory and slow brain aging.
6. Prunes
If fresh fruit is hard to come by or keep around, try prunes. Prunes are dried plums that are perfect for keeping in your pantry for a nutrient boost added to salads, smoothies, or just to snack on. Eating just five to six prunes provides three grams of fiber and a big boost for bone health. One small study found that just five prunes a day prevented total body bone mineral density in a group of older women with osteoporosis.
7. Bananas
There’s nothing more convenient than a fruit that comes in its own neat little package. While some naysayers in the past have accused bananas of being too high in sugar, they’re actually the perfect fruit to provide energy on the go. One of my favorite times to eat bananas is pre-workout. They’re easy to digest, and one medium banana has 27 grams of carbohydrates to fuel a run or spin class. All produce is nutritious and has benefits, but the best produce is whatever you can maintain in your diet based on your family and economic constraints, and bananas often fit the bill.
8. Avocado
Avocados aren’t sweet, but they’re definitely a fruit you should be eating. While most fruits are high in natural sugars, avocado boasts healthy fats and fiber as its star nutrients. One-third of an avocado has 100 calories, 9 grams of healthy fat, and a whopping four grams of fiber. With all that fiber, avocado is a great fruit to eat for gut health.
9. Raspberries
When it comes to fiber, not many fruits compare to raspberries. One cup of raspberries has eight grams of fiber and only 64 calories. A diet high in fiber can help you manage a healthy weight, keep your bowels moving regularly, and even lower your cholesterol. Raspberries are full of antioxidants, anthocyanins, and vitamin C, all of which fight inflammation and promote healthy aging.
10. Watermelon
Nothing goes better with a summer picnic than a big juicy slice of watermelon. This summertime staple doesn’t only taste good, it’s also bursting with health benefits. Watermelon is high in lycopene, a powerful antioxidant, and also contains an amino acid called citrulline, which has been shown to reduce muscle soreness after exercise. Watermelon is also 92% water, making it a great fruit for hydration.
Conclusion:
Incorporating more fruit into your diet is an easy and delicious way to improve your overall health and reduce your risk of many chronic diseases. These 10 fruits are delicious and nutritious choices that you should be eating every day.
