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25 Dieticians, Nutritionists & Health Experts Reveal the Best Fruits to Eat Every Day

By July 13, 2021 No Comments
Best Fruits to Eat Every Day

We all know that fruits are an important component of a healthy, balanced diet. Many fruits are even considered superfoods due to their high antioxidant content and because they’re rich in a variety of essential vitamins and nutrients. Whether you’re following a plant-based or vegan diet, you’ve adopted a clean eating lifestyle, or, like many people, have simply started trying to consume more fruits and veggies, fruits are bound to play an important role in your daily diet.

But what fruits are best for eating every day? Should you be concerned about the sugar content in fruit? To learn more and help you determine what fruits are best to incorporate into your daily diet, we reached out to a panel of nutritionists, dieticians, and health experts and asked them to answer this question:

“What fruits should you eat every day?”

Meet Our Panel of Dieticians, Nutritionists & Health Experts:

●      Kieran Knight

●      Heather Hanks

●      Lynn Gantner

●      Dr. Sandra El Hajj

●      John Fawkes

●      Cynthia Sass

●      Josh Schlottman

●      Lisa Richards

●      Jeff Parke

●      Jay Cowin

 

●      Niyla Carson

●      Mary Wirtz, MS, RDN, CSSD

●      Trista Best

●      Diana Gariglio-Clelland

●      Jenn LaVardera

●      Miriam Hahn

●      Rita Boreczky

●      Tina Marinaccio MS RD CPT

●      Elena Ognivtseva

●      Morton Tavel, MD

●      Marvin Nixon, MS, NBC-HWC

●      Leann Poston M.D., M.B.A., M.Ed.

●      Deepak Shukla

●      Amber O’Brien

●      Timothy Woods

Keep reading to learn what our experts had to say about the best fruits you should be eating every day.

NOTE: The information and opinions expressed below represent the opinions of the individual contributors and do not necessarily reflect the opinions of Incredible Edibles.

Kieran Knight

Kieran Knight is a fitness trainer and the writer/blogger behind FitnessHomeHQ.com.

“Apples should be consumed every day…”

When it comes to apples, consume the whole fruit. Insoluble fiber (good for digestion) and soluble fiber (good for heart health) are both found in apples (encouraged for lowering cholesterol). Apples contain a powerful combination of fiber and antioxidant properties that help to reduce the risk of cancer, diabetes, hypertension, and heart disease.

Heather Hanks

@instapotlife

Heather is a Nutritionist at Instapot Life. She holds an MS in Complementary and Alternative Medicine (CAM) and specializes in holistic nutrition, gut health, and chronic disease management. She believes in using food as medicine and that good health starts with a healthy gut. She enjoys creating anti-inflammatory recipes and spending time in the kitchen, learning all things about food.

“When it comes to eating more fresh fruits and vegetables, the more, the better…:”

It’s always best to eat a wide variety of foods to get various different nutrients in your diet. I would try to focus on eating fresh berries every day as they contain a good amount of fiber and antioxidants. Plus, they are lower in sugar than other fruits. You can eat them as-is with a handful of nuts or put them in a smoothie.

Pineapple is another good fruit to eat daily as it contains an anti-inflammatory enzyme called bromelain, which is especially beneficial for supporting digestive health. However, the more diverse your diet is, the better. So be sure to eat a variety of all fresh fruits and vegetables, such as mangos, kiwi, oranges, bananas, berries, pineapple, apples, papaya, and more.

Remember that fresh fruit does not spike your blood sugar levels like a candy bar, so don’t be afraid of eating more. Fresh fruit is an excellent source of fiber, antioxidants, and vitamins that help support good health. The benefits of eating lots of fruit far outweigh any potential cons.

Lynn Gantner

@LynnGantnerARHC

Lynn Gantner is a mom/grandma and a holistic healthy aging coach with Ageless Radiance Holistic. She is certified by the International Association of Health Coaches and has certificates in holistic health, gut health, and plant-based nutrition.

“Fruits are rich in gut-healthy fiber and heart-healthy polyphenols…”

And they are a great sweet treat. Fruit should be a part of your daily diet. Here are my top picks that I try to eat every day.

The top pick for a fruit that you should eat every day is the apple. Apples are available year-round, are inexpensive, and have many health benefits. The old proverb, ‘an apple a day, keeps the doctor away,’ had some validity. A small apple has only about 70 calories and is a good source of vitamin C. Apples are also a rich source of pectin, a prebiotic. Prebiotics are vital for gut health, and gut health is vital to the health of our body and mind. Apples are also an excellent source of polyphenols, which have heart health benefits and have been shown in studies to lower blood pressure.

The second pick would be the avocado, which, if it weren’t a bit pricy and if it were easily available, would be my first pick. Avocados are a great source of potassium, magnesium, vitamin A, vitamin E, and vitamin K. They’re rich in healthy oils that are good for both heart health and skin renewal. Research has shown that daily intake of avocado leads to greater gut microbial diversity and an increase in metabolites that lead to better gut health. On top of all that, it’s hard to beat the rich creamy goodness of avocado. My favorite way to eat avocado is baked into a brownie!

Both the apple and avocado are versatile and delicious, so be sure to include one or the other in your diet daily.

Dr. Sandra El Hajj

@MyMSTeam

Dr. Sandra is a health professional specializing in Preventive Global Health. Dr. Sandra is also a Naturopathic Medical doctor and a therapeutic nutritionist. Her long years of studies helped her create her own miniature world of knowledge linking together the healthcare field with Research, Statistics, Food Technology, Environmental & Occupational Health, Preventive Health, Global Health, and Naturopathic medicine.

“There are so many excellent fruits out there, each with great health benefits…”

To start, I always like to keep it simple for anyone asking my advice. The main fruits that you need daily and that won’t cost you a fortune are bananas, apples, and oranges. This trio combination offers your body high levels of vitamins, fiber, and has the perfect capacity to regulate your digestion. If you have one of each during a day, you are giving your body a huge wellness boost.

If you can expand your budget a little more, I would suggest adding:

  • Berries: They lower oxidative stress, promote heart health and general well-being, as well as boost the immune system. They are rich in fiber, vitamin C, and antioxidants.
  • Watermelon: It helps control inflammation, boost your heart health, and prevent cancer, and it’s great for your beauty (skin and hair). Watermelon is rich in vitamins A, B6, and C. It also contains high levels of lycopene, antioxidants, and amino acids. Being rich in water, watermelon helps prevent and manage water retention.
  • Coconut Water: Coconut water helps prevent kidney stones, supports heart health, regulates blood pressure, and hydrates your body and skin.

John Fawkes

@the_unwinder

John Fawkes is an NSCA-certified personal trainer and Precision Nutrition-certified nutritional counselor who has been featured on over two dozen websites and podcasts. John is also the Managing Editor of The Unwinder, a site dedicated to providing health and wellness solutions.

“A diet made up of various healthy foods is a marker of wellness, but there are some fruits that you might want to reach for on the daily…”

Chief among them? Apples. Apples are high in quercetin, a flavonoid that helps stave off free radical damage and reduce the signs of aging. What’s more, apples are rich in fiber, which increases feelings of satiety. In fact, studies conducted in Brazil and published in Advances in Nutrition discovered that women who ate apples as part of an average daily caloric intake experienced significant weight loss after ten weeks of adding the fruit to their diet.

The humble but delicious cantaloupe is also an excellent choice. Why? Its high water content can help beat headache-causing dehydration. Cantaloupe also boasts huge amounts of vitamin C and vitamin A—nutrients that are critical to immunity and eye health.

Lastly, consider eating grapefruit every day. While evidence on its fat-melting properties is limited, research published in Metabolism shows that grapefruit improves blood pressure, which is key to warding off heart disease.

Cynthia Sass

@OpalApple

Cynthia Sass is a three-time New York Times best-selling author, registered dietitian, and Opal Apples Spokesperson. A Board Certified Specialist in Sports Dietetics, Sass has consulted for five professional sports teams. She has privately counseled a wide range of clients, from Oscar, Grammy, and Emmy winners to CEOs, entrepreneurs, professional athletes, and health-focused people across the country. Sass is trained in plant-based culinary arts and mindfulness meditation. She specializes in high-performance nutrition and plant-based eating.

“Apples are a top source of fiber that…”

Supports healthy digestion, helps regulate blood sugar and insulin levels, curbs “bad” LDL cholesterol, and feeds the good gut bacteria tied to stronger immunity and a happier mood.

Apples contain dozens of different antioxidants tied to the protection against both heart disease and cancer. Eating apples has been shown to lower inflammation in the body. Apples are a top source of prebiotics. Prebiotics have been shown to help improve nutrient absorption and support healthy bone density.

Josh Schlottman

@JoshSchlottman

Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach.

“Add avocados to your daily diet…”

Eating low-sugar fruits like blueberries is a great way to get your sweet fix without all the extra sugars. But did you know avocados are technically a berry too? They’re packed with healthy monounsaturated fats that have been found to boost weight loss, lower inflammation, and reduce the risk of heart disease. Avocados contain more potassium than bananas! Potassium is one of the most important minerals in the body used to regulate fluid balance and muscle contractions. Avocados are fiber-rich and help to normalize bowel movements and lower cholesterol. There are a lot of health benefits to eating an avocado every day!

Lisa Richards

@Lisa_Richards10

Lisa Richards is a nutritionist and author of The Candida Diet. She has been featured on Today, US News, Women’s Health magazine, Huffington Post, Healthline, the San Francisco Chronicle, Reader’s Digest, Lifehack, Insider, and Well+Good, among others. Through her website, TheCandidaDiet.com, she explains the benefits of a low-sugar, anti-inflammatory diet.

“Berries can play a vital role in someone’s weight loss journey…”

This variety of fruit aids in weight loss because most forms are typically low calorie, high fiber, and antioxidant-rich.

Each of these aspects of berries, of any form, make them an ideal snack or addition to any meal, especially for those wanting to lose weight.

Berries also contain fiber and phytonutrients, which act as antioxidants in the body. Antioxidants work to reduce free radical damage from toxins, which leads to inflammation and chronic disease, like obesity. Blueberries are the highest in antioxidants.

Strawberries are one of those few fruits that can be a double-edged sword. They are packed with vitamins and nutrients we need for healthy and optimal functioning, but they can also contain harmful pesticides and dirt.

Because of their porous nature, they easily absorb what is in their environment, this is why it is important to clean your strawberries well and opt for organic when able.

However, strawberries are a significant source of vitamin C, which is beneficial for immune support. They are made of simple carbohydrates, which the body uses as a quick source of fuel for energy and mental clarity.

Eating strawberries daily can help with your weight loss efforts by providing you with a low-calorie snack, improve physical and mental energy, and boost immune function.

Jeff Parke

@TopFitnessMag

Jeff Parke is the Owner of Top Fitness Magazine, a lifestyle brand that provides information about fitness, nutrition, weight loss, motivation, and much more.

“The easiest way to explain what fruits you should eat daily would be to tell you to ‘eat the rainbow’…”

Each fruit offers a different benefit and spreading out the colors will spread out the vitamins and nutrients they offer. If you eat the recommended 5-9 servings and choose a different color fruit each time, you’ll be doing just fine. Here are my top three recommendations. (Sorry, they’re nothing exotic.)

Apples

An entire apple will provide you with insoluble and soluble fiber, which helps promote digestive health and lower cholesterol. The fiber content coupled with the antioxidant properties is known to lower the risk of cancer, diabetes, hypertension, and heart disease.

Bananas

The high levels of potassium seriously outweigh the sugar content. They are low in sodium and high in potassium and encourage healthy blood pressure levels. If you have a really good blender, throw the entire banana (peel and all) into your next shake. The peel adds more potassium and fiber.

Oranges

We need vitamin C to help with our immune system. One orange provides an entire day’s worth of vitamin C. It also has a notable amount of potassium and is very low-calorie.

Jay Cowin

@ownthesystem

Jay Cowin is ASYSTEM’s Registered Nutritionist and Director of Formulations.

“Here are a few fruits to consider eating every day…”

Raspberries

This fruit is high in fiber and vitamin C. Plus they’re high in manganese and vitamin K, and they also contain iron, magnesium, phosphorus, potassium, copper, thiamine, calcium, zinc, AND vitamins E, A, and B6. They are very high in antioxidants, which help reduce the risk of diseases like cancer, diabetes, and heart disease. Antioxidants also have anti-aging properties.

Grapefruit

Grapefruit has more water than most other fruits, which is nice since we have to drink so much during the day. It contains vitamins A and C, which will help boost your immune system and fight off colds. Grapefruit may even decrease your risk of insulin resistance, which leads to type 2 diabetes. There are overall anti-inflammatory benefits as well as helping encourage a healthy cardiovascular system.

Niyla Carson

@FastFoodPrices

Niyla Carson has graduated in Food Science and Human Nutrition and currently works as the nutritionist of FFMP. She is passionate about nutrition, and her life’s mission is to teach people that living healthy isn’t as hard as they think.

“Probably one of the first things taught to us when we were kids was that in order to stay healthy, we need to eat a lot of fruits and vegetables…”

But really, not everyone subscribes to that. In a world dominated by fast food, who has time for healthy food?

But hey, if one wants to live a long and fruitful life, then one’s meal must be fruitful as well— literally.

An apple a day keeps the doctor away. Indeed it does! Frequent apple consumption helps reduce total cholesterol, which likewise lessens one’s risk of heart disease.

Go bananas! Although it is popular as it’s rich in potassium, it is also a good source of fiber and other vitamins and nutrients. It improves digestive health and can also moderate blood sugar levels.

The kiwi to your heart. Kiwis are rich in vitamin C, magnesium, potassium, and antioxidants, which aid in digestion, help to manage blood pressure, and boost the immune system.

When life gives you lemons, you eat them. As a citrus fruit, lemons are known to be rich in vitamin C, but they are also a good source of potassium, folate, and flavonoids. Flavonoids are known to enhance circulation and aid in protecting the brain cells from damage.

One in a melon. Watermelons are huge and heavy and are great for keeping you hydrated. As its name suggests, the fruit is 92 percent water. It is a good source of fiber and can also help lower cholesterol and blood sugar levels. Watermelons also help in balancing the gut bacteria.

These are just some of the fruits that are good for everyday consumption, although it always boils down to one’s own preference.

Mary Wirtz, MS, RDN, CSSD

@MomLovesBest

Mary Wirtz, MS, RDN, CSSD is a Nutritional Consultant at Mom Loves Best.

“High-antioxidant fruits are known as high ORAC fruits (oxygen radical absorbance capacity) and…”

Have been well-researched to fight off various forms of cancer and also prolong the aging process.

Top-scoring ORAC fruits include prunes, blueberries, blackberries, strawberries, raspberries, plums, oranges, and cherries, among others. If clients are able, I do encourage consuming these fruits most days.

Some of those options can be quite expensive if you are purchasing out of season, but fortunately frozen is just fine and often a more affordable option. If you are on a tight budget, I do recommend buying in season, and there are certain fruits that are almost always inexpensive, such as apples, bananas, and oranges.

I always encourage clients to eat whichever fruits they enjoy, but variety is best. Each fruit is truly unique and offers a host of different vitamins and minerals compared to other types of fruit.

Trista Best

@B1_Supplements

Trista Best is a Registered Dietitian at Balance One Supplements, Environmental Health Specialist, and Adjunct Nutrition Professor. She completed her Bachelor’s of Science in Health Science from Armstrong Atlantic State University in 2009, Master’s of Public Health Nutrition from Liberty University in 2014, Bachelor’s of Science in Food and Environmental Sciences from the University of Alabama in 2018, Dietetic Internship through Iowa State University, and Dietitian Registration in 2018. Her dietetic background is in Public Health and weight maintenance private practice.

“Bananas will help you feel full longer, which can lead to weight loss by avoiding overeating…”

Bananas are full of soluble fiber, pectin, and resistant starch, which reduce appetite and increase feelings of fullness post-banana. Bananas improve insulin sensitivity, which helps the body process glucose more efficiently, thereby reducing weight. Bananas are an excellent source of resistant starch, which has a positive impact on insulin resistance.

Improvements in sleep can help boost energy throughout the day for more efficient workouts and improved eating. Bananas contain melatonin, the natural chemical responsible for sound sleep, and can help to improve sleep quality.

Your workouts may be more efficient due to fewer muscle cramps as well. Muscle cramps can be associated with an electrolyte imbalance, especially from potassium, and bananas are packed with this nutrient.

Diana Gariglio-Clelland

@NextLuxury

Diana Gariglio-Clelland is a Registered Dietitian at NextLuxury and a Certified Diabetes Care and Education Specialist. She obtained her Bachelor’s in Nutrition from the University of Idaho in 2012 and has worked in clinical, community, and primary care nutrition settings.

“All fruit contains fiber, but especially high-fiber fruits such as berries should be eaten every day…”

Blueberries (4 grams of fiber per cup), currants (5 grams of fiber per cup), and raspberries (8 grams of fiber per cup) are particularly good choices. Most people don’t consume the recommended amount of fiber per day, which is 25 grams for women and 38 grams for men. Fiber provides a slew of health benefits, including reducing the risk of several dangerous health conditions such as heart disease, high blood pressure, stroke, diabetes, and certain gastrointestinal disorders.

Berries can also aid in weight loss, especially in people considered to be obese based on their body mass index. Being at a higher weight is associated with an increased risk of developing type 2 diabetes, a preventable disease that has skyrocketed in prevalence in the last decade.

Berries are also rich in antioxidants, which help to fight inflammation and may reduce the risk of certain cancers.

Jenn LaVardera

@Naturipe

Jenn LaVardera is a Registered Dietitian and expert Nutritionist for Naturipe. Jenn has served as the Academic and Research Editor for Nutritious Life and was the Nutrition and Health Communications Manager for Dole Food Company.

“There are a few fruits you should eat every day…”

Blueberries:

There is research highlighting the beneficial effects that blueberries can have on mood. In a study out of the UK, eating blueberries helped boost positive mood in kids and young adults, while another study, also from the University of Reading, found similar results in older adults. The boost in mood is likely thanks to anthocyanins, a type of polyphenol compound and the healthful antioxidant that gives blueberries their trademark blue color. Polyphenols have been shown to promote brain health, fight mental illness, enhance cognitive function, and ward off oxidative stress. These compounds can actually work directly on different signaling pathways in the brain, which is likely why they have a positive effect on mood. Research has linked eating berries to improvements in brain health and memory; reduced risk of chronic diseases like cancer, diabetes, and heart disease; better gut health; and other aspects of human health.

Strawberries:

A serving of strawberries packs more vitamin C than most citrus fruits. One cup of strawberries packs 85 milligrams of vitamin C, which is nearly 100% of the daily value for vitamin C and more than what you’d get from a single orange. Vitamin C is an antioxidant nutrient that protects cells from free radical damage. It also plays a role in the immune system, helps the body absorb iron, and helps make collagen. In addition to vitamins and minerals, strawberries are loaded with phytochemicals, such as anthocyanins, ellagitannins, and quercetin. These are the compounds we think of as antioxidants, and they give strawberries anti-inflammatory and anti-cancer benefits, help fight against diabetes, and strengthen brain health.

Avocados:

Avocados are a unique fruit packed with healthful monounsaturated fats. These fats promote heart health and help in managing cholesterol. Avocados are also packed with other nutrients, including vitamin K, folate, and fiber. Research shows eating avocados is associated with better diet quality and nutrient intake. Studies also suggest eating avocados benefits the heart of the gut.

Miriam Hahn

Miriam Hahn is the owner of YouCare-SelfCare, a private wellness practice, specializing in plant-based lifestyle and disease prevention. She is a certified wellness coach and a graduate of the Cornell University Plant-Based Nutrition Program.

“As a wellness coach, I tell my clients that eating the rainbow is one of the easiest ways to prevent disease and live a vibrant life…”

All fruit is overflowing with antioxidants, vitamins, minerals, fiber, and raw enzymes that fuel our bodies. Eating a wide variety of fruit is very beneficial and can make a huge impact on your health. There are two superstars that you should try and eat every day: berries and apples. Berries are known for their strong antioxidant content and for helping our bodies eliminate toxins and heavy metals. They also help with memory and brain cognition. Apples are very high in fiber and act as a prebiotic, helping to increase our good gut bacteria. Both of these fruits are easy to work into your day. Berries taste great in a smoothie or as a topping on oatmeal. Apples are nature’s best snack and can be just the sweetness you need after any meal!

Rita Boreczky

@PantryFoodCo

Rita began her education with a Bachelor’s in Science in Nutrition and Dietetics from Syracuse University before transitioning to build over a decade of experience in marketing and sales roles. Now, as Vice President of Marketing at Pantry Food Co., she is working to bridge plant-based nutrition and cannabis wellness to bring quality products to the everyday consumer.

“You should be eating berries daily…”

Berries are jam-packed with antioxidants, which keep free radicals at bay.

Free radicals are unstable molecules that damage our cells and lead to oxidative stress. Oxidative stress can cause fatigue, muscle and joint pain, memory loss, and eventually lead to diseases like arthritis and diabetes. Aim for two cups of fresh berries per day, preferably organic to minimize pesticide exposure! Toss them in a morning smoothie if you need a way to eat them easily. Also, berries are loaded with vitamin C to naturally support your immune system.

Tina Marinaccio, MS RD CPT

@tinamarinaccio

Tina Marinaccio, MS RD CPT is an Integrative Culinary Registered Dietitian Nutritionist.

“The best advice is to eat a variety of colors, seasonally and locally….”

The anti-inflammatory property in fruits is the pigments of the plant, so instead of focusing on one fruit as a panacea superfood, variety is best. For example, blueberries are rich in anthocyanins, an anti-aging pigment, while apples are rich in quercetin, an important antiviral agent that also decreases histamine, helping some with allergies. Eating seasonal fruits can give access to eating more fruits on a budget because prices go down when fruits are in season. Eating locally means the fruits will be more nutrient-dense, as they will get to you in less time off the vine. Eating locally can mean decreased exposure to certain pesticides.

Elena Ognivtseva

@OgnivtsevaElena

Elena Ognivtseva earned her BSc (Hons) in Dietetics and Nutrition from London Metropolitan University and is a Fitness, Health, and Nutrition Expert at JustCBD.

“I’d highly recommend eating blueberries every day…”

Blueberries are known as a superfood and have numerous health benefits, including that they’re high in antioxidants, can help to reduce DNA damage, and protect the cholesterol in your blood. Eating blueberries every day can increase your immunity and lower your risk of getting diabetes or heart disease. Sprinkle them on top of your breakfast or add them to a smoothie.

Morton Tavel, MD

Dr. Tavel is a physician specialist in internal medicine and cardiovascular diseases. In addition to managing patients for many years, he previously held a teaching position (Clinical Professor) at Indiana University School of Medicine. Dr. Tavel previously authored a book on cardiology that persisted through four editions over a period of approximately 20 years and has been a contributor to several other multi-authored textbooks.

“Despite what you may have heard, all fruits are good choices…”

Some fruits are touted as super-foods, and others are maligned as unhealthy. The simple truth is that all fruits are health-promoting choices. Unfortunately, the majority of Americans do not eat the recommended daily amount of fruit (the equivalent of about two cups of fruit a day, or even more). Putting to rest some common misconceptions can help shift your focus from which fruits are the healthiest, to how can I fit more fruits into my diet? So, let’s examine some of the popular myths.

Myth #1: Fresh, organic fruits are the healthiest. Not necessarily! Frozen, dried, and even canned (in 100% juice) fruits are all good choices, whether they are organic or conventional. They all provide nutrients that are important for health, like fiber, potassium, and health-promoting phytochemicals such as flavonoids. Fresh fruits are a great choice, but frozen, canned, and dried fruits have a longer shelf life, are available year-round, and can be more cost-effective than fresh, which makes them an easy way to increase amounts and variety. Although fresh fruits are undoubtedly nutrient-rich, they are often picked before they are fully ripe and are susceptible to small nutrient loss during shipping and time spent on the produce aisle shelf. Frozen, canned, and dried fruits are allowed to reach peak ripeness (and, therefore, peak nutrient content) and are typically processed soon after harvesting, so the nutrient loss is very small (except for vitamin C, which is lost in dried and freeze-dried fruit). When choosing canned fruit, stick to varieties packed in 100% fruit juice. With dried fruits, watch out for added sugars and be mindful of serving size to avoid over-consumption (one palm-full of raisins could equal a very large bunch of grapes). Organic fruits are grown using fewer pesticides, but there is no evidence that they are nutritionally superior to conventionally grown fruits. Scrub or thoroughly rinse conventional fruits to remove most pesticides.

Myth-busting advice: Eat the fruits you like in a form that is readily available and you enjoy! Keep a variety of fruits in many forms (fresh, frozen, canned, and dried) on hand, and incorporate them into your eating pattern throughout the day. Read labels to be sure there is no added sugar. Be creative—try sliced strawberries in a garden salad or frozen blueberries in your oatmeal. All fruits—in all forms—are good choices. Even those higher in sugar are packed with fiber and nutrients (and lower in sugar than other sweet treats).

Myth #2: Fruit juice is just as beneficial as whole fruit. About one-third of the fruits we consume in the U.S. are in the form of fruit juice. Traditionally, one eight-ounce cup of 100 percent fruit juice counts as one serving of fruit. For many nutrients, 100 percent fruit juices are comparable to whole fruit, but juice lacks dietary fiber (and may fall short on phytochemicals found in consumable skins). Without fiber, the sugar in fruit juice is more quickly absorbed by the body, which can cause spikes in blood sugar and increase the risk for fatty liver. In addition, liquids tend to be less satisfying than solids, making overdoing it more likely. So, while occasional 100 percent fruit juice is better than no fruit at all, whole fruit delivers a complete package, as nature intended.

Myth-busting advice: Be sure to check labels so you know you’re purchasing only 100 percent juice (many products labeled `fruit drink’ contain added sugars and colors). Aim for no more than one glass of 100 percent fruit juice per day and choose whole fruit over fruit juice when possible.

Myth #3: Some fruits should be avoided because they are high in sugar. Certain fruits, like bananas, grapes, and figs, have developed a bad reputation because they are higher in sugar relative to other common fruits. The fact is, for healthy individuals, the amount of sugar in reasonable portions of any fruit should not be a problem. Even people with diabetes will not necessarily see a blood sugar spike from consuming a usual portion of sweet fruit. In long-term studies, all types of fruits have been linked to a lower risk of weight gain and type 2 diabetes. The benefits of the vitamins, fiber, and phytonutrients outweigh any concerns about sugar. Keep in mind that any fruit has less sugar than a single serving of most cookies. Additionally, unlike cookies, even higher-sugar fruit contains fiber, which slows the release of sugar into the bloodstream.

Myth-busting advice: Don’t worry about the natural sugars found in a usual serving of whole fruit. The amount of sugar in any fruit is still less than the sugar in sweets, and less than the combined starch and sugar in many alternative healthy snacks like energy or snack bars. Whole fruit is naturally packaged with fiber, nutrients, and plant compounds that may contribute to many health benefits. So enjoy all kinds of fruits in place of less healthy foods without fear!

The Bottom Line

Eat Fruit. Keep a variety of fruit, in all forms, readily available and visible. Fresh, frozen, canned, and dried fruits are all good choices. And choose fruit over juice. One hundred percent fruit juice is fine to consume once per day, but whole fruit contains fiber and intact cell structure, which slows digestion and helps keep blood sugar even.

Go for natural sugar. Even fruits that are higher in natural sugar still have less sugar and more nutrients than most packaged sweets or snack alternatives.

Mix and match. Mix your fruit with salads, nuts, seeds, nut butters, or yogurt to add health benefits and slow digestion even further.

Marvin Nixon, MS, NBC-HWC

@MarvNixon

Marvin is a National Board Certified Health and Wellness Coach, Duke-trained Integrative Health Coach, Precision Nutrition certified nutrition consultant, and ACE-certified personal trainer. Marv has over a decade of experience guiding clients who understand that their wellness and fitness are key to getting to the summit in their lives.

“The fruits you should eat every day are the fruits you like and will eat every day…”

Try to eat a variety of colors in your fruits and vegetables. Colors represent nutrients, and more variety in colors means more variety in what makes fruit good for you. Don’t let the sugar in fruits scare you. They are full of fiber and good stuff too. The sugar in fruit is why the recommendation to eat at least five servings of fruits and vegetables every day should lean more towards the vegetables.

Leann Poston M.D., M.B.A., M.Ed.

@InvigorM

Dr. Poston is a licensed physician who holds an MBA and an M.Ed. Her past career includes practicing pediatric medicine, mentoring medical students, and acting as Assistant Dean and Director of Admissions at Wright State University Boonshoft School of Medicine. Dr. Poston has an extensive background in writing articles for medical journals. Currently, she also works as a professional content contributor for InvigorMedical.com.

“The saying ‘an apple a day keeps the doctor away’ is accurate…”

Apples are easy to store and transport. They are high in fiber, which helps manage cholesterol and decrease the risk of constipation and other gastrointestinal issues. Apples are rich in quercetin, which is a flavonoid with both antioxidant and anti-inflammatory properties. For the most health benefits, eat the whole apple, including the skin. There are so many varieties of apples that everyone should be able to find one or two they love!

Deepak Shukla

@plantsumo_1

Deepak Shukla is a health nut and ultra-marathon runner from London. When he isn’t running marathons or playing with his cat Jenny, he is working on his business, Plant Sumo, a plant-based meal delivery service that focuses on nutritionist-approved organic whole foods.

“Most adults need around 700mg of calcium a day, and…”

Approximately 100g/3.5 oz of dried figs contains 162 mg of calcium, so eating a few figs as part of a balanced diet can help you reach your calcium goals.

Not many people know this, but many adults don’t eat enough calcium each day.

Calcium isn’t just for kids who are still growing; we all need calcium to make sure that our blood clots normally and that our teeth and bones stay healthy.

Long-term calcium deficiency can lead to health problems like cataracts and osteoporosis.

Amber O’Brien

@ClinicMango

Amber O’Brien is a well-experienced Dietician working at Mango Clinic, which helps patients to obtain health recommendations and state-of-the-art treatments, register with local health programs, and make it easier for them to live healthier lives.

“Fruits are enriched with fiber, vitamins, and minerals that collectively contribute to your overall health…”

From aiding in weight loss to avoiding diseases, fruits serve as the natural boosters for strengthening your body and immunity.

Every single fruit is packed with its distinctive nutrients and benefits, but you cannot fill your refrigerator and stomach with all the fruits in a day. Therefore, we’re going to highlight some of the most beneficial fruits that you should eat every day.

Berries: All kinds of berries (strawberries, blackberries, blueberries, cranberries) are full of nutrition. They are high in fiber and low in fat content, therefore you should eat them regularly due to their low calorie count. Besides, they are also filled with lots of antioxidants and vitamins.

Apple: An apple must be your regular pick since it is loaded with fiber, flavonoids, and beta-carotene. Apple helps in achieving the level of satiety, which stops you from overeating. For this reason, apples support the weight-loss journey significantly. They also aid in better digestion.

Watermelon: Watermelon cannot be overlooked when it comes to a group of fruits that should be eaten every day. Nothing can beat watermelon in providing full hydration to your body as it consists of 92 percent water. Since it is high in potassium, magnesium, and water, it greatly offsets the presence of sodium in your body.

Bananas: The reason why bananas should be added to your daily intake is their high content of soluble fiber. They also contain many other nutrients, including vitamin B6, potassium, magnesium, vitamin C, and manganese, which make them a powerhouse of nutrients. Also, they are super helpful in lowering cholesterol levels.

Citrus fruits (oranges and lemons): These fruits are associated with anti-inflammatory, anti-oxidative, and anti-cancer properties, which make oranges and lemons an excellent option for consuming them regularly.

Timothy Woods

@Carnivore_Style

Timothy Woods is the Owner of Carnivore Style.

“All fruits have benefits, so you should try to eat the fruits your body is craving the most each day…”

Paradoxically, you want a variety of fruit in your diet, as opposed to eating the same fruit each day. You also want to listen to your body and give it what it is craving, as that is often telling you to eat a fruit that will fulfill a specific nutritional need your body has.


Whatever fruits you choose, consuming healthy fruits every day is an excellent way to increase your intake of essential vitamins and minerals for overall health and well-being. The fruits mentioned above along with other healthy fruits and vegetables should be consumed regularly as part of an overall healthy and balanced diet.