An apple a day keeps the doctor away, right?
We grew up hearing clichés, but do you really know how much fruit you should eat in a day? there is 1.5-2 cups of fruit daily, says the Centers for Disease Control and Prevention. 1 glass of fruit For example, apples, bananas, 1 cup blueberries, 3 medium plums, and 7 mango slices or chunks.
Here are some health benefits of fruits and tips for including more in your diet.
What are the healthiest fruits?
Registered as a registered dietitian while all fruits are healthy Daniel Crumble Smith We especially recommend wild blueberries, which are nutrient-rich fruits.
Blueberries are rich in fiber, which keeps you feeling fuller for longer.They also rank among fruits and vegetables Highest antioxidant content. Antioxidant prevent or delay cell damage.
“From a cognitive standpoint, it has many benefits in terms of memory, and some studies have shown cardiovascular benefits or cancer-fighting compounds,” says Crumble-Smith. [they] Reduce inflammation. “
Still Crumble-Smith says eating wild blueberries isn’t essential to getting the fruit’s healthy nutrients. Some fruits have nutrients that serve different purposes.
For example, apples contain pectin. This fiber acts as a prebiotic and Large intestine function and digestion.
Vitamin C-rich fruits such as citrus fruits (oranges, grapefruits, lemons, etc.) and strawberries should also be noted.
“Vitamin C helps produce collagen. In our generation, people are concerned with reducing wrinkles and the health of their hair, skin and nails,” says Crumble-Smith. That’s why it’s so important.”
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Is the sugar in fruit okay?
Some fruit scare comes from sugar content. Does high sugar mean fruit is bad for you? Absolutely not, says Crumble Smith.
“Fruits contain so many vitamins, minerals, fiber, water and other nutrients that our bodies need,” she says.
In fact, fruit can relieve most people’s afternoon slump when they want another cup of coffee. Natural sugars are a healthy source of energy, so combining fruit with protein can give you a similar boost to what you get via caffeine.
Crumble-Smith advises caution for those with diabetes, insulin resistance, or blood sugar problems. If so, watch your portion size, or try pairing your afternoon raspberries with protein such as yogurt or cheese.
Fruit smoothies are an easy and accessible way to incorporate your daily fruit content. If you buy bottled juice, read the nutritional and ingredient labels carefully.
“Just because it says 100% fruit is often not the best choice,” says Crumble Smith. “That’s because all concentrated fruit tends to be very high in sugar and lack protein to help stabilize blood sugar levels.
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Is avocado fat good for you?
Contrary to popular belief, avocados are fruits and their fat content is an important part of a healthy, balanced diet.
“People can be afraid of fat, but healthy fats from avocados, nuts, seeds, olives, olive oil and fatty fish have so many anti-inflammatory benefits,” says Crumble-Smith. says.
Avocados are rich in potassium, which helps lower blood pressure and cholesterol. They also contain high amounts of fiber, which keeps you feeling satisfied for longer and helps regulate blood sugar levels, according to Crumble Smith.
“Fruits and vegetables are often a good source of fat-soluble vitamins A, E, and K,” says Crumble-Smith. You need a source of fat to do this, and eating avocados with a salad helps your body absorb these nutrients better.”
How to Incorporate Fruit into Your Diet
A simple way to make sure you’re eating more fruit, other than increasing your intake of smoothies and fruit salads, is to try it at the grocery store. He says he’s telling him to put fruit in his basket that he’s never eaten.
“It’s a great way to expose yourself to things you’ve never tried before and have the potential to find something you love,” says Crumble-Smith. does not come home with all these different things that he fears.
But if you’re hesitant to try something new, there’s no harm in eating the same fruit every day. If you’re feeling more adventurous, try swapping out blueberries in oatmeal for bananas or oranges for apples.
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