An apple a day might keep the doctor away, but experts say you need more kinds of fruit to maintain good health.
According to an article in Eating Well, consuming a variety of fruits each week can lead to a healthier gut, which can “improve heart health, boost immunity, and even benefit mental health.” Here are seven fruits, shown through studies and experts, that you need to add to your weekly menu.
Apples are an excellent source of fiber, both soluble and insoluble. Soluble fiber helps food move through your digestive tract more quickly, and insoluble fiber “helps bulk up your stool,” so it’s easier to go to the bathroom.
Additionally, Lon Ben-Asher, MS, RD, LD/N and nutritionist at the Pritikin Longevity Center, told Eating Well, “Apples have many anti-inflammatory and antioxidant properties that have been shown to reduce the risk of many chronic diseases such as cardiovascular disease, diabetes and cancer due to polyphenolic compounds”.
According to Ben-Asher: “Avocados are rich in fat-soluble vitamins, such as vitamins E and K, which help support healthy skin, hair, nails, and cell membrane permeability, as well as water-soluble vitamins such as vitamin C.” , and many B vitamins that help support the immune system and eye health. They’re also great sources of healthy polyunsaturated omega-3 fats, and monounsaturated fats, which are used to replace saturated fats, have been shown to reduce cardiovascular disease and improve blood sugar control.”
“Bananas are high in dietary fiber, which helps keep food in your stomach longer, reducing hunger and keeping you full, thus contributing to better weight management and lowering your risk of obesity,” Ben-Asher said.
Plus, they can improve blood sugar levels, support heart health because they’re high in potassium, improve kidney health and support exercise recovery, according to Healthline.
“Throughout history, people have used blackberry fruit, leaves and brambles to treat a wide variety of ailments,” said Julia Zumpano, RD, at the Cleveland Clinic. “Although modern medicine has replaced these medicinal uses, we are learning that blackberries have many other health benefits.”
They are a rich source of antioxidants, manganese, copper, vitamin A, vitamin E and vitamin K. These nutrients can reduce inflammation, prevent cardiovascular disease and cancer, and improve brain function.
Blueberries are delicious fresh, frozen, and in recipes. They contain a plant compound called anthocyanin, which is a flavonoid that can have an antioxidant effect.
“Blueberries are a nutritional powerhouse,” Ben-Asher told Eating Well. Just 1 cup provides 24% of the recommended daily amount of vitamin C.
Additionally, the little blue fruit has been shown to protect against heart disease and cancer and may even help maintain bone strength, mental health and healthy blood pressure, according to Medical News Today.
Most people equate vitamin C with oranges, but that’s not the only benefit you get from the pulpy fruit. They’re also full of potassium, iron, calcium, vitamin E and several B vitamins, reported Eating Well. The pulp also contains polyphenols, which may help protect cells from damage, according to a study in PLOS One.
Prunes are often recommended for those with digestive issues, but they’re also high in vitamin K, which can help blood clot and build bones. Although prunes and prunes contain the same vitamins and minerals, prunes can be eaten for up to a year after being refrigerated in a sealed container, according to WebMD.
Quote: 7 Fruit Experts Say You Should Eat Every Week For Better Health (2023, Jan 24) Retrieved Jan 24, 2023 from https://medicalxpress.com/news/2023-01-fruits-experts-week-health.html
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