Dietitians say to eat these 10 fruits every week to boost longevity

Fruits are like a holy grail of a healthy body. You can get a lot of essential vitamins and minerals from eating them properly and regularly. Not to mention, fruits are also generally high in fiber, which can ultimately support gut health. These are just some of the major nutritional sources you can get from eating fruits. However, with more than 2,000 varieties of fruits around, how would you know what exactly to eat?

Well, you don’t really have to eat thousands of fruits. Dietitians suggest eating at least ten fruits. The key is to eat fruits with various colors because each color gives a different set of healthy nutrients. Eating fruits increases your fiber count and boosts your body with crucial vitamins and antioxidants. 

Here are ten fruits dietitians recommended to consume every week, which are backed up by research.

1. Blueberries

Blueberries are considered the nutritional powerhouse. This fruit contains anthocyanins – a phytochemical flavonoid that makes blueberries blue or purple in color and acts as antioxidants, killing free radicals in the body. 

As a nutritional powerhouse fruit, blueberries have the best essential vitamins, minerals and antioxidants, which can ultimately provide health benefits. Some of its nutritional contents are vitamin C, vitamin K and manganese. The vitamin K in blueberries can play a significant role in promoting heart health. It supports bone health and blood clotting.

Blueberries are beneficial in reducing one’s risk of cardiovascular disease and blunting the glucose spike of people with blood sugar compromise. This is possible because blueberries are rich in soluble fiber. Plus, the antioxidants in blueberries can help decrease cholesterol levels in your blood from being oxidized. It can keep cholesterol from building up. 

2. Apples

With the many anti-inflammatory and antioxidant properties of apples, they can surely reduce the risk of various chronic diseases, including cardiovascular disease, diabetes, and cancer. Compared with blueberries, apples contain two types of fiber-soluble and insoluble that support gastrointestinal health. These fibers are different, but they work together in apples, helping you feel full and satiated. 

Apples are also a good source of phytochemicals such as quercetin, catechin, pectin, chlorogenic acid and anthocyanin and vitamin C. Eating one serving of apples can provide around 95 calories, zero gram of fat, one gram of protein, 25 grams of carbohydrate, 19 grams of sugar and 3 grams fiber. 

Quercetin, a type of naturally occurring plant chemical, and pectin, fermented by beneficial bacteria, in apples have major health benefits. As a flavonoid, quercetin has antioxidant and anti-inflammatory effects, while pectin may help prevent constipation and contribute to lowering LDL – the bad cholesterol. Pectin also produces short-chain fatty acids that play a significant role in the prevention of chronic diseases, such as certain cancers and bowel disorders [1].

3. Oranges

Oranges are popular for their vitamin C content that helps build collagen, resulting in delayed skin aging and keeping you looking young. One orange with 140 grams covers about 92 percent of your daily vitamin C needs. This water-soluble nutrient is quite important for your health, as your body uses it for immune function, collagen synthesis, iron absorption and more [2]. 

Aside from the vitamin C content of oranges, they are also a good source of other essential nutrients, such as folate, potassium, iron, calcium, vitamin E and numerous B vitamins. Research says orange pulp is high in polyphenol count that can help protect your cells from damage. 

Similar to most fruits, oranges primarily contain carbohydrates and water and very little protein and fat. Oranges are relatively low in calories and are a good source of fiber as well. Particularly, a single orange has a nutritional breakdown of 66 percent calories, 86 percent water, 1.3 grams of protein, 14.8 grams of carbs, 12 grams of sugar, 2.8 grams of fiber, 0.2 grams of fats, 92 percent of vitamin C, which is the Daily Value (DV), 9 percent of folate and 5 percent of calcium and potassium.

Consuming enough fiber every day is important for overall health. It also keeps your digestive system healthy by supporting regularity and fueling your beneficial gut bacteria. Additionally, following a diet rich in fiber is associated with a number of benefits, such as decreased risks of heart disease, colon cancer and obesity. 

4. Raspberries

Among all the fruits, raspberries are known for having one of the highest amounts of fiber. This fruit contains eight grams per cup, which is about 32 percent of your required daily value. Consuming a sufficient amount of fiber in your diet can positively impact your weight management, reduce your risk of heart disease and diabetes and keep your gut microbiome healthy and blood sugar levels steady. 

Moreover, raspberries are a rich source of magnesium as well. It is known for regulating a lot of bodily functions, including protein synthesis, blood sugar control and blood pressure regulation and muscle and nerve function [3]. 

5. Blackberries

Similar to raspberries, blackberries are high in fiber with around eight grams per cup. Nonetheless, blackberries are considered a richer 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 having a strong immune system, fast healing wounds and effective absorbing iron. This fruit can also act as an antioxidant, fighting free radicals that can lead to cancer. Additionally, vitamin K is found to be a key player in preventing blood clotting and bone health. 

Meanwhile, manganese contributes to producing more energy and protecting cells from damage, immunity, bone growth, reproduction and blood clotting [4]. Research says one cup of blackberries can aid in meeting your recommended dietary allowance (RDA) – the amount you should consume each day. 

6. Prunes

Prunes, as dried fruit, can be a beneficial source of nutrients in your diet. They are known to aid in digestion because of their high fiber content, such as insoluble and soluble fiber. Insoluble fiber helps maintain your regular bowel movements, while soluble fiber aids in moderate digestion and absorbs nutrients from your consumed food. It also contains sorbitol and chlorogenic acid, which increases stool frequency.

Moreover, prunes and plums have a high content of vitamin K that help develop certain proteins needed for blood clotting and bone building. In fact, research has shown that consuming prunes may help with preventing or delaying bone loss.

Furthermore, as rich in potassium, prunes may help with muscles, nerves and heart function properly. When you eat four to five prunes, you are providing your body with 280 mg of potassium or about 12 percent of your daily recommended intake. 

7. Tomatoes

Are tomatoes a fruit or a vegetable? Well, tomatoes are typically associated with vegetables, but they are really a fruit, despite the fact that they may be grown similarly to vegetables. Tomatoes are also rich in vitamin A, which is a strong source of lycopene and another powerful antioxidant, eliminating free radicals and decreasing your risk of developing chronic diseases. 

Also, tomatoes are one kind of nutrient-dense superfood that offer benefits to a range of bodily systems. This fruit has a strong nutritional content that supports healthful skin, weight loss and heart health. 

8. Bananas

Generally, bananas are a good source of vitamin B6, fiber, potassium, magnesium, vitamin C and manganese. With banana’s dietary fiber, it can help keep food in your stomach longer, decreasing hunger times and keeping you satiated. Hence, bananas can truly contribute to better weight management and lowered risk of obesity. 

And, of course, the potassium! Bananas contain these electrolytes that your body requires and are considered a major factor in controlling blood pressure and reducing your risk of stroke. 

To reap the many benefits of bananas, eating one serving or one medium ripe banana can provide you with about 110 calories, zero grams of fat, one gram of protein, 28 grams of carbohydrates, 15 grams of sugar, 3 grams of fiber and 450 mg of potassium. 

9. Watermelon

Watermelon is considered to be one of the most hydrating fruits, with about 92 percent water content. Aside from being tasty, there is another good reason to enjoy watermelon, especially during the hot summer months. It can relieve sore muscles after a workout due to its potassium content. Plus, watermelon is one of the great fruits for supporting healthy blood pressure.

With the antioxidant power of this fruit, watermelon is an excellent source of lycopene, which is a carotenoid phytonutrient. It is known to be helpful in reducing or preventing high blood pressure. Although tomatoes are known to be a rich source of lycopene, watermelon has a lot more lycopene content. 

10. Avocados

Here’s a superfood! Avocados are a rich source of fat-soluble vitamins, like vitamins E and K. These vitamins support healthy skin, hair, nails and cell membrane permeability. Also, this fruit has water-soluble vitamins, such as vitamin C and many B vitamins, that help strengthen the immune system and ocular health. 

Moreover, avocados are also good sources of healthy, polyunsaturated omega-3 fats and monounsaturated fats – all are used to replace saturated fats. It is shown to lower cardiovascular disease and improve blood sugar control. A 2022 research study found that eating avocados can be helpful in lowering LDL “bad” cholesterol levels, keeping the arteries clear and positively benefiting heart health [5]. 

The bottom line

With a good diet consisting of fruits, you can have a long life. With the compounds of fruits, you can reduce your risk of heart disease, stroke, some cancers, chronic respiratory diseases, diabetes and obesity. In fact, research says that the right 5-a-day mix of fruits and vegetables can promote healthy longevity. Eating about two servings of fruit and three servings of vegetables on a daily basis can lengthen your longevity [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-HealthProfessional/ 
[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 

Photograph: Image-Source/Envato
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