Everyday Consumption of 10 of the Healthiest Fruits

It might be assumed that nature’s candy, also known as fruit, would be an easy addition to a daily diet. Fruit is known for its sweet, hydrating, and overall delicious taste that is also healthy.

However, a CDC report states that only 12% of Americans eat one and a half to two cups of fruit daily, which is the recommended amount. Consuming fruit on a regular basis is beneficial because it contains essential vitamins and minerals, antioxidants, and fiber.

Those who eat more fruit have a lower risk of heart attacks, stroke, and cancer. A 2021 study conducted in Australia found that people who consumed at least two servings of fruit daily were 36% less likely to develop type-2 diabetes than those who ate less than half a serving daily. Considering the variety of fruit, the question arises for which ones to choose.

More fruit is always an excellent addition to a regular diet. However, some fruits stand out as nature’s superstars. Dietitians recommend eating these 10 fruits daily.

For more healthy eating tips that promote the consumption of fruits and vegetables, check out 5 Best Fruits and Vegetables To Eat for Weight Loss. Below are some of the recommended fruits and their benefits.

– Apples are a rich source of fiber, particularly pectin, which is a soluble fiber helpful for the gut and heart. A small study from the American Journal of Clinical Nutrition found that two apples a day for eight weeks reduced total cholesterol, LDL cholesterol, triglycerides, and other markers of heart disease in people with mildly high cholesterol levels.

– Mangoes have 2.6 grams of fiber, 67% of your DV for vitamin C, and 60% of your DV for vitamin A. They owe their yellow color to carotenoids, a plant compound that helps reduce cancer risk and protect vision.

– Cherries are packed with antioxidants and anti-inflammatory compounds. They reduce inflammation and oxidative stress and come in both sweet and tart varieties.

– Strawberries are an excellent choice for people on a low-carb diet or those with diabetes. They contain the antioxidant anthocyanin, which has been shown to reduce inflammation, oxidative stress, and insulin resistance.

– Blueberries are full of antioxidants, making them an essential part of the MIND Diet. Wild blueberries, in particular, have anti-inflammatory benefits and help prevent brain aging.

– Prunes provide three grams of fiber with every five to six prunes eaten and help boost bone health.

– Bananas are high in carbohydrates, making them perfect for a pre-workout snack. They’re easy to digest and provide an energy boost. Buying them in bulk and freezing them for smoothies or baked goods is an option.

– Avocados are high in healthy fats and fiber. Eating them is great for improving gut health and keeping the heart healthy. Replacing other fats with avocado can help to lower LDL cholesterol.

– Raspberries contain eight grams of fiber with only 64 calories per cup. It’s an excellent fruit for healthy weight management, regular bowel movements, and lower cholesterol.

– Watermelon is high in Lycopene, an antioxidant that could lower the risk of certain cancers and improve heart health.