These Are the 10 Fruits You Should Eat Every Week
Fruits are good for us. This isn't exactly breaking news. But there's a lot of noise to cut through when trying to figure out which fruits — and how much of them — should be a part of our regular diets.
The folks over at Eating Well attempted to take some of the guesswork out of deciding what fruits should have a permanent place in our refrigerators, thanks to an informative discussion with nutritionist Lon Ben-Asher, M.S., RD, LD/N, from Pritikin Longevity Center.
Here's what we should be fueling our bodies with each week:
Blueberries
"Blueberries are a nutritional powerhouse," said Ben-Asher. "They contain anthocyanins, which are phytochemical flavonoids that give them a blue/purple color and act as antioxidants that kill free radicals." In addition to that, they are rich in vitamin C, vitamin K, and manganese, as well as soluble fiber, which helps reduce "cardiovascular disease and helps to blunt the glucose spike in people with blood sugar compromise".
Apples
"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 the polyphenolic compounds," says Ben-Asher. "[They're] also rich in soluble and insoluble fiber, which helps support gastrointestinal health."
Oranges
"In addition to vitamin C, they're also full of potassium, iron, calcium, vitamin E, and numerous vitamins. Vitamin C helps to build collagen, which delays skin aging and keeps you looking young. Orange pulp also has a high polyphenol count, which helps to protect your cells from damage, per a 2019 study published in PLoS One."
Prunes
"Dried fruits, especially prunes, can also be a beneficial source of nutrients in your diet. Prunes are known to help with digestion thanks to their high fiber content, helping to bulk stool and making it easier to go to the bathroom. Prunes also contain a high amount of vitamin K, which helps to develop certain proteins needed for blood clotting and bone building; studies show eating prunes helps with preventing or delaying bone loss."
Raspberries
"Of all fruits, raspberries are known for having one of the highest amounts of fiber, containing 8 grams per cup, which is 32% of your Daily Value. Getting a sufficient amount of fiber in your diet is important for weight management, reducing your risk of heart disease and diabetes, keeping your gut microbiome healthy, and keeping your blood sugar levels steady. Raspberries are also known for being a rich source of magnesium, which helps regulate numerous bodily functions such as protein synthesis, muscle and nerve function, blood sugar control, and blood pressure, per the National Institutes of Health."
Blackberries
"Blackberries are equally as high in fiber as raspberries, with almost 8 grams per cup, per the USDA. However, blackberries are known for being a richer source of antioxidants, manganese, copper, vitamin A, vitamin E, and vitamin K. Similar to blueberries, blackberries also contain anthocyanins."
Bananas
"Bananas are high in dietary fiber, which helps keep food in your stomach longer, reducing hunger and keeping you satiated, thus contributing to better weight management and reduced risk of obesity," said Ben-Asher. "[They are] also very high in potassium, which is an electrolyte required by the body and has been shown to be a major factor in blood pressure control and reduced risk of stroke when [paired with a] reduced sodium intake."
Tomatoes
"While tomatoes are typically associated with vegetables because we typically eat them in savory preparations, they are considered a fruit — and should definitely be incorporated into your healthy eating plan. Along with a burst in vitamin A, tomatoes are known for being a strong source of lycopene — another powerful antioxidant that can help eliminate free radicals and reduce your risk of developing chronic diseases."
Watermelon
"Along with having a high amount of lycopene, watermelon is considered one of the most hydrating fruits — 92% of watermelon flesh is water. While this alone is a great reason to enjoy this fruit (especially during the hot summer months), eating watermelon can also help relieve sore muscles after exercise, due to its potassium content. Moreover, watermelon is one of the best fruits to support healthy blood pressure."
Avocados
"Avocados are rich in fat-soluble vitamins, such as vitamin 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 ocular health," says Ben-Asher. "They are 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.
"A 2022 study published in the Journal of the American Heart Association also found eating avocados can be beneficial for lowering LDL ("bad") cholesterol levels, helping keep the arteries clear and positively benefiting heart health."