Did you know that consuming up to 30 different plant species per week can positively impact your gut microbiota? A healthy stomach can enhance immunity, heart health, and mental well-being. To keep your gut bacteria in good health, eating more fruit is a simple way to up the number of plants you consume each week. Moreover, each bite of these fruits is packed with various health advantages.
Here are the fruits that experts and research recommend you eat each week to increase your fiber intake and provide your body with essential vitamins and antioxidants.
Top 7 Fruits You Should Eat Every Week
- Apples
According to Ben-Asher, the polyphenolic chemicals in apples contain numerous anti-inflammatory and antioxidant qualities that have been demonstrated to lower the risk of various chronic diseases like cardiovascular disease, diabetes, and cancer. Additionally, they are high in soluble and insoluble fiber, which supports gastrointestinal health.
Apples include both soluble and insoluble fiber, which, despite their differences, makes you feel full.
- Blackberries
According to the USDA, blackberries have almost 8 grams of fiber per cup, making them just as high in fiber as raspberries. On the other hand, Blackberries are renowned for having a higher concentration of antioxidants, manganese, copper, vitamin A, vitamin E, and vitamin K. Blackberries also contain anthocyanins, as blueberries do.
- Oranges
Although oranges are popular for having a greater vitamin C content, they also include a special combination of minerals, such as potassium, iron, calcium, vitamin E, and several B vitamins. In addition, collagen slows down the skin’s aging process and keeps you looking young, thanks to vitamin C. According to a 2019 study published in PLoS One, orange pulp also has a high polyphenol content, which helps to shield your cells from harm.
- Bananas
According to Ben-Asher, the high dietary fiber content of bananas “helps keep food in your stomach longer, lowering hunger and keeping you full, contributing to better weight management and decrease the risk of obesity.” Additionally, they contain a lot of potassium, an essential electrolyte that helps the body regulate blood pressure and lowers the risk of stroke when consumed with less salt.
- Tomatoes
Tomatoes are considered a fruit and should be included in your healthy eating plan, even though they are sometimes confused with vegetables because we utilize them in savory dishes. In addition, tomatoes are renowned for being a rich source of lycopene, another potent antioxidant that can help destroy free radicals and lower your chance of developing chronic diseases, in addition to a burst of vitamin A.
- Watermelon
Watermelon is regarded as one of the most hydrating fruits and has a high lycopene content; 92% of the fruit’s flesh is water. While this is a fantastic incentive to enjoy this fruit (especially during the hot summer), watermelon’s potassium concentration is useful for treating sore muscles after exercise. In addition, watermelon is one of the greatest fruits for maintaining normal blood pressure.
- Avocados
Avocados are rich in water-soluble vitamins like vitamin C and various B vitamins that help support the immune system and eye health. Fat-soluble vitamins like vitamins E and K promote healthy skin, hair, nails, and cell membrane permeability. They are also excellent sources of monounsaturated fats, utilized to substitute saturated fats, and have been demonstrated to improve blood sugar regulation and prevent cardiovascular disease. In addition, consuming avocados can help keep the arteries clear and improve heart health by lowering LDL (“bad”) cholesterol levels.