A Nutritionist Reveals the Easiest Trick to Get Yourself to Eat More Fruit Every Day
Pop quiz: How much fruit are you supposed to eat a day? If you thought, "hmm, probably a cup or two," you are correct! Adults should aim to enjoy between 1.5 and 2 cups of fruit daily, according to the CDC's most recent dietary guidelines for Americans. That's really not all that much, so we know you can do it!
But if you do happen to be someone who isn't in love with fruit, maybe this tidbit will encourage you: Fruits and vegetables are some of the most healthful foods we can fill up on every day, because they're packed with an array of vitamins, minerals and antioxidants that help keep our body running smoothly from head to toe.
"Including more fruit in your everyday meals and snacks is one of my top tips for making more nutritious food choices that will ultimately contribute to good overall health, weight maintenance, and healthy weight loss if you're seeking it," says Jaclyn London, R.D., a nutrition consultant, podcast host and author of Dressing on the Side (and Other Diet Myths Debunked).
Produce picks like fruit play a major role in good mental health, a strong heart and maintaining a healthy weight. Research shows shows that eating a minimum of four to five servings per day can help boost your mood, and may also reduce your risk for heart disease, obesity and type 2 diabetes. Fruit can also lower your overall mortality risk, according to a recent meta-analysis. Fruit also supports good digestion (thanks to all that fiber), strong immunity, proper hydration (fruit has a high water content plus fluid-regulating electrolytes) and high energy levels.
One easy way to hike your fruit (and veggie!) count is to literally eat the rainbow each day. "You can characterize fruit by pigment —green, yellow, orange, red, purple," says London. "Having a type of fruit that fits each color scheme is a fun and simple way to ensure you're eating a variety. You really can't go wrong with the type of fruit, the key is that more is better — so even if you're already a fruit lover, see what unfamiliar additions you can find!"
See how many of these nutrionist-recommended healthy fruits are already in your repertoire, and get ideas for new ones to try.
Papaya
This tropical fruit boasts an impressive list of nutrients. Papaya is a good source of vitamins A, C and E, which play a role in immunity, skin health and heart health. It also has a lot of fiber, especially if you eat the seeds, which some people may find a bit bitter, but they're totally edible.
Apricot
You may be more familiar with the dried version of this tangy stone fruit, but if you see the fresh kind at your supermarket or farmers market, grab some! Apricots are a good source of several nutrients involved in vision health, such as lutein, vitamin E and beta-carotene, a plant compound that our body converts to vitamin A.
Watermelon
Watermelon has so many health benefits, starting with hydration. It's 92% water, and since food provides about 20% of your fluid intake, eating water-packed snacks like watermelon can help you avoid subtle, headache-spurring dehydration, London says.
What makes watermelon an extra great hydration helper is that it's also a source of potassium and magnesium, two minerals that function as electrolytes to help balance fluid levels and offset excess sodium in your diet. And don't forget about other melons like cantaloupe and honeydew, which are also bursting with H20, electrolytes and a good amount of vitamin C.
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.
There are so many ways to eat apples, from simple slices dipped in nut butter or yogurt, to stuffed with nuts and raisins and baked — even as part of a salad or sandwich!
Pears
Also, don't ignore the apple's tree fruit relative, the pear. Besides vitamin C and fiber (25% of your daily value), a single juicy pear will also help keep you hydrated, says London. Pears are another fruit that holds up well to grilling or savory pairings, so think beyond breakfast and dessert.
Mangoes
Munch on mango for a summery, delicious tropical treat filled with vitamin C, potassium- and beta-carotene. The nutritionists we spoke to recommend making a big batch of mango-filled skewers and loading up the fridge or freezer, so they’re always on hand when you need a nosh. Plus, the prep gets your little ones involved in the kitchen, and that kabob adds an extra layer of fun! Diced mango is wonderful in salsa, a salad, or freeze chunks to throw into smoothie recipes.
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. And some research suggests eating kiwi as a pre-bedtime snack may lead to better sleep. Mix some into a slaw, or slice some for a cooling side dish.
RELATED: The Sneaky Foods That Make You Sleepy
Bananas
Bananas are an easy grab-and-go snack that are a source of prebiotic fiber, which is necessary for good gut health. Bananas also contain potassium, which supports heart health. For an extra heart-healthy boost, slice bananas on top of morning oats with a tablespoon of chia seeds and walnuts — it's a hearty, 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, antioxidant and anti-cancer properties. Oranges are wonderful on their own, sliced into a salad, or used in cooking or baking.
RELATED: A List of Low-Sugar Fruits You Should Be Eating
Cherries
Feeling stressed? Grab a handful of cherries. In addition to their multitude of antioxidant benefits, these little stone fruits contain quercetin, a type of antioxidant linked to promoting feelings of calmness, London says.
Keep an eye out for acerola cherries in particular. Native to countries in the Western hemisphere such as Barbados and the West Indies, "acerola cherries are one of the foods highest in vitamin C," says Sue-Ellen Anderson-Haynes, M.S., R.D.N., founder of 360Girls&Women; they also deliver an array of other phytochemicals. Vitamin C is an essential nutrient that functions as an antioxidant to "support immunity and help with collagen synthesis for healthy skin and joints," adds Anderson-Haynes.
Grapes
Grapes contain compounds with antioxidant properties, which may help reduce cellular damage, says London. Frozen grapes are a wonderful, hydrating summer treat, but also consider roasting grapes along with veggies on a sheet pan!
Guava
Give your immune system a boost with guava. They're rich in vitamin C, potassium and fiber, and have a fair amount of folate. With a tropical tang, guavas can be used to make a tasty jam, or turned into a syrup or glaze to use in a host of recipes.
Berries
Strawberries, blueberries and other types of berries are all a great source of antioxidants and fiber. Just one cup of halved strawberries packs about 150% of your daily value of vitamin C, and blueberries (particularly the wild type, which you can often find in the frozen section of your supermarket) are filled with anthocyanins.
Meanwhile, blackberries are deliciously sweet, satisfying and nutrient-packed: One cup can provide about half of the vitamin C you need each day, plus they're a good source of both vitamin K and manganese.
Our favorite way to eat any type of berries? Swap them for jam in PB&J to add extra fiber, more antioxidants and less sugar. You can also use their sweetness to create wonderful strawberry desserts!
RELATED: Scientists Say Eating Strawberries Could Help Keep Your Brain Sharp
Grapefruit
Like other citrus, grapefruit packs tons of vitamin C. "Research has shown that consuming grapefruit improves blood pressure and may help to lower cholesterol levels," London says. Make it easy to get those citrusy sections with a grapefruit knife and add them to salad, yogurt, granola or oatmeal.
RELATED: 35 Foods That Can Help Lower Your Cholesterol
Avocados
Avocado is a unique fruit (yep, it's a fruit!) because of its low sugar content. It also provides heart-healthy fatty acids and magnesium, a key mineral linked to neurological and muscular function. You know all about avocado toast, but have you tried adding avocado to your smoothies?
RELATED: The Best Low-Sugar Foods to Satisfy Every Type of Craving
Plums
Plums have been shown to have anti-inflammatory benefits that may help to boost cognition. Choose dried prunes for even more calcium and magnesium, which have been linked to decreasing your risk of osteoporosis. Or when you're grilling chicken or a steak, throw on some halved fresh plums — the heat intensifies their sweetness.
Lemons and Limes
Lemons are high in vitamin C, folate, potassium and flavonoids. Flavonoids may help reduce your risk of cognitive decline by enhancing circulation and helping to protect brain cells from damage, says London.
Limes have some nice health benefits, too, making them good for more than a garnish or quick squeeze: They're similarly loaded with vitamin C and are a decent source of calcium and iron. A good tool to have on hand to make the most of all citrus fruit is a well-made zester — the peel you're zesting will deliver trace nutrients.
Raspberries
Raspberries are one of the highest-fiber fruits, with one cup containing 8 grams, and they also provide antioxidants. Fiber helps stabilize blood sugar levels and keeps you full (especially when combined with a protein), London says. Add 'em to your breakfast, whether that's oatmeal, a smoothie or yogurt — it'll help boost your energy levels and keep you satisfied until lunchtime.
Pomegranate
One cup of these petite treats packs up to 7 grams of filling fiber and 10% of the potassium you should get per day. They're also a decent source of both vitamin C and vitamin K. Use them in savory entrées or sprinkle into salads for a hint of sweetness. The arils (or seeds) have a bit of a crunch, making them a nice addition to yogurt as well.
Pineapple
"Pineapple has a compound that others don't called bromelain. It has a potent anti-inflammatory effect, and it also functions as a digestive enzyme to break down protein," explains Anderson-Haynes. "Research shows that bromelain may specifically help reduce inflammation in our joints and gastrointestinal tract."
It's also loaded with vitamin C and is an excellent source of manganese, a mineral that helps your brain and nervous system function. Pineapple is one of the best fruits to grill, whether it's for a main meal side dish or as the base for a dessert.
RELATED: How Sugar Affects the Brain, According to Experts
Figs
Figs are a good source of fiber; they're best eaten in moderation because they're fairly high in sugar. They're an elegant addition to a cheese plate, and are versatile in all kinds of fig recipes — wonderful in a poultry dish, as an appetizer or a dessert.
You Might Also Like
