Top 7 Fruits You Should Eat Every Day, Dietitians Say – Eat It

Nature’s candy, AKA fruit, should be easy to eat. Most fruits are sweet, moist, and generally tasty, but only 12% of Americans get one and a half to two cups of fruit per day.

Eating fruits and vegetables will help you get the vitamins and minerals you need, antioxidants, and fiber. People who eat more fruits and vegetables have a lower risk of heart attack, stroke and cancer. A 2021 Australian study found that people who ate at least two servings of fruit a day were 36% less likely to develop type 2 diabetes than those who ate less than half a day.

But since there are so many types of fruits, which one should you choose?

First of all, you can’t go wrong with adding more fruits to your diet, but some species stand out as superstars of nature. Don’t miss the №1 best juice you drink every day to learn more about the seven fruits that nutritionists believe you should eat here and proper nutrition, Science says.

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Strawberries are a versatile and healthy fruit with a larger portion than other fruits. In addition, even though they are as sweet as possible, they are an excellent choice for people with diabetes or on a carbohydrate-free diet.

“One serving of strawberries is a quarter cup equivalent to 15 grams of carbohydrates and three grams of fiber, which is a good fruit choice for people with diabetes,” he says. Toby Smithson, RD Registered Nutritionist, Certified Diabetes Care and Education Specialist, Founder and Author of Diabetes EveryDay Planning a meal with diabetes and eating for the dummies.

Have you ever wondered what gives a strawberry a crimson color? “[They’re] The antioxidant is a great source of anthocyanin, which reduces inflammation, oxidative stress, and insulin resistance, all of which are risk factors associated with type 2 diabetes, ”says Smithson.

blue wolf
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I had to write about these blue beauties as “Once pop, you can’t stop”. It’s easy to eat a handful (or several) in one sitting, but fortunately, blue wolf fruits are just as healthy as they were delicious.

The blue wolf is rich in antioxidants and eating fruits at least twice a week is an important part of the MIND diet, a diet that has a neuroprotective effect, explains a registered nutritionist. Christina Iaboni, RD.

Instead of eating regular blueberries, try wild blueberries. They are rich in anti-inflammatory benefits and have a healthier antioxidant than regular blueberries. Amy Gorin, MS, RDNRegistered nutritionist nutritionist based on inclusive plant.

“Regular consumption of wild blueberries improves memory and slows brain aging,” says Gorin. A small study showed a significant improvement in mental cognitive tests in older people who ate a glass of fresh blue wolf every day for three months.

DUE TO: №1 The brain is the best fruit for a sharper brain, says new research

watermelon
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There is nothing better than a large juicy slice of watermelon for a summer picnic. This summer main dish is not only delicious, it is also healthy.

“Watermelon is high in lycopene, an antioxidant that has been shown to reduce some cancers and improve heart health,” he said. Rachel Rothman, MS, RD, CLEC. Lycopene helps give watermelon its red color and is found in other foods such as tomatoes, grapefruit and papaya.

If you usually throw watermelon peel in the trash or compost bin, you will miss out on many amazing foods. Watermelon peel is really edible! “It’s rich in fiber and contains beneficial amino acids like citrulline, and some studies have shown it to improve heart health,” says Rothman.

Save money and food by storing these food scraps and putting them to use.

plum
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If you find it difficult to find or store fresh fruit, try prunes. Dried plums are great for salads, smoothies or just to store in your food.

Eating just five or six plums is a great help for three grams of fiber and bone health, says Gorin. A small study showed that in a group of older women with osteoporosis, only five plums a day prevented the body’s total bone mineral density. Scientists credit the ability of plums to reduce bone loss, but they do not yet know the exact mechanism behind it.

DUE TO: The amazing effects of eating plums, says nutritionist

a banana
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There is nothing more convenient than the fruit that comes in its neat little package. Although some farmers have previously accused bananas of being too sugary, they are actually the perfect fruit to provide energy along the way. One of my favorite times to eat a banana is to exercise beforehand. They are easy to digest and contain 27 grams of carbohydrates to run an average banana run or spin class.

“All products are nutritious and beneficial, but all products that you should keep in your diet based on your family and economic constraints, and bananas are generally considered to be,” he says. Sharon Puello, MA, RD, CDN, CDCES.

If you have a small food budget, bananas make it easier to serve fruits and vegetables every day. When they’re on sale, buy more than you need, sometimes up to $ 0.20 each, and put in the freezer what you can’t eat to add great food to breads, muffins and smoothies.

avocado
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Avocados are not sweet, but they are a fruit you should definitely eat. Although most fruits are high in natural sugars, avocados boast of essential oils and fiber as their star food.

One-third of an avocado contains 100 calories, 9 grams of healthy fat, and four grams of fiber. With all this fiber, avocado is an excellent fruit to eat for intestinal health, explains a registered nutritionist Amanda Sauceda, MS, RD. If you’re tired of avocado toast and guacamole, try one of these 18 ways to enjoy avocado.

Just as a healthy gut is deficient, avocados also help keep your heart healthy. “These green fruits contain healthy fats and potassium, which are good for heart health,” says Sauceda. Studies show that replacing other fats with avocado can help lower LDL cholesterol (a bad form).

raspberry

When it comes to fiber, there are not many fruits compared to raspberries. One cup of raspberries contains eight grams of fiber and only 64 calories. A high-fiber diet can help you maintain a healthy weight, keep your bowels moving, and even lower your cholesterol. Add a cup of raspberries to your morning yogurt, which is 21% of your daily fiber intake for men and 32% for women.

The only thing that makes raspberries special is the fiber you need to eat. “Raspberries are full of antioxidants, anthocyanins and vitamin C, all of which help fight inflammation and promote healthy aging,” says a registered nutritionist. Justin Chan MHSc, RD, CDE. Not surprisingly, raspberries are a fruit you should eat every day.

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