7 fruits experts say you should eat each week | Food and Drink


An apple a day may keep the doctor away, but experts say you need more fruits than that to stay healthy.

According to an Eating Well article, eating a variety of fruits each week is good for gut health, “improves heart health, boosts immunity, and even helps with mental health.” Here are his 7 fruits you should add to your weekly menu, as shown by research and experts.

Apples are an excellent source of both soluble and insoluble fiber. Soluble fiber helps food move through the digestive tract faster, while insoluble fiber “bulks up” stools, making it easier to go to the toilet.

Additionally, Ron Ben Asher, MS, RD, LD/N, and dietician at the Pritikin Center for Longevity, told Eating Well: Cardiovascular disease, diabetes, cancer, etc. due to polyphenol compounds.

According to Ben-Asher, “Avocados are rich in fat-soluble vitamins such as vitamins E and K, and water-soluble vitamins such as vitamin C, as well as healthy skin, hair, nails, and cell membrane permeability. Supports: Many B vitamins to support immune system and eye health.Also contains healthy polyunsaturated omega-3 fats and a great source of monounsaturated fats that are used in place of saturated fats. It is also a source and has been shown to reduce cardiovascular disease and improve glycemic control.”

“Banana’s high fiber content keeps food in the stomach longer, reduces hunger and keeps you fuller for longer, improving weight management and reducing the risk of obesity.” says Ben-Asher.

Additionally, according to Healthline, it may improve blood sugar levels, support heart health due to its high potassium content, improve kidney health, and support exercise recovery.

“Throughout history, people have used blackberry berries, leaves, and raspberries to treat a variety of ailments,” RD Julia Zumpano told the Cleveland Clinic. “Modern medicine has superseded these medical uses, but blackberries have been found to have many other health benefits.”

Rich in antioxidants, manganese, copper, vitamin A, vitamin E and vitamin K. These nutrients reduce inflammation, prevent cardiovascular disease and cancer, and improve brain function.

Blueberries can be eaten fresh or frozen, according to recipes. They contain plant compounds called anthocyanins. This is a flavonoid with antioxidant properties.

“Blueberries are a treasure trove of nutrients,” Ben-Asher tells Eat Well. Just one cup provides him with 24% of his recommended daily allowance of vitamin C.

Additionally, according to Medical News Today, the small blue berries have been shown to protect against heart disease and cancer, and help maintain bone strength, mental health, and healthy blood pressure.

Most people equate vitamin C with oranges, but that’s not the only benefit you get from the pulp. reports. According to a PLOS One study, the pulp also contains polyphenols that help protect cells from damage.

Prunes are often recommended for those with digestive problems, but they are also rich in vitamin K, which promotes blood clotting and bone formation. Prunes and plums contain the same vitamins and minerals, but prunes can be eaten for up to a year after being stored in an airtight container and refrigerated, according to WebMD.

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