Every single fruits is a great option. Research has shown eating a minimum of four to five servings per day helps to boost mood and reduce your risk of heart disease, obesity, and type 2 diabetes. Many of us also miss out on sufficient dietary fiber, calcium, potassium, and magnesium, all of which are found in abundance in produce. Potassium, for example, helps maintain a healthy blood pressure and you’ll get it easily in bananas, prunes, and cantaloupe. The fiber in fruits also supports better digestion and fills you up for fewer calories, making it a smart choice if you’re trying to lose weight. Here are some fruits to include in your diet.
Apples
An apple a day may in fact keep your cardiologist away. Evidence has shown that frequent apple consumption may reduce total cholesterol, which can help reduce your risk of heart disease. That’s thanks to the phenolic compounds — antioxidant compounds that help to promote healthy cellular function and proper blood flow — found in apple skins. The combo of vitamin C, fiber, and phytochemicals makes them a smart household staple for your whole family.
Kiwis
In addition to the vitamin C, potassium, and antioxidants you’ll get from kiwi, the combination of folate, magnesium and B-vitamins also found in this fruit can help you chill out. As a result, some research has linked eating kiwi as a pre-bedtime snack with an easier time falling asleep.
Bananas
Rich in soluble fiber, bananas are an easy grab-and-go snack that can help lower cholesterol. For an extra heart-healthy boost, slice bananas on top of morning oats with a tablespoon of chia seeds and walnuts. It’s a heartier, energy-packed breakfast loaded with fiber, vitamin B6, potassium, magnesium, vitamin C, and manganese.
Oranges
You already knew that oranges came packed with vitamin C, but get this: Citrus fruits have been shown to have anti-inflammatory, antioxidative and anti-cancer properties. Plus, its great for the skin too.
Strawberries
Strawberries are a great source of antioxidants — especially vitamin C. Just one cup of halved strawberries packs about 150% of your daily value. Hence, the same serving also contains about 80 calories and up to 9 grams of fiber, a combo that helps you enjoy maximum flavor and fullness for minimal calorie cost.
Blackberries
Berries provide nature’s perfect snack: They’re deliciously sweet, satisfying, and nutrient-packed. One cup of berries can provide about half of the vitamin C you need each day. Plus, the antioxidants found in berries have been linked to reducing your risk of a whole host of chronic diseases, thanks to their cell-protecting properties. Our favorite way to eat any type of berries? Therefore, swap them for jam in to add extra fiber, more antioxidants, and less sugar than concentrated, sugary jelly.
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