7 Fruits You Should Eat Every Week: While it’s true that an apple a day can keep the doctor away, experts in the field of nutrition say that eating a wide variety of fruits is essential for good health.
7 Fruits You Should Eat Every Week
The stomach is linked to “improve heart health, strengthen immunity, and even help mental health,” as stated in an article published in Eating Well, which recommends eating a wide variety of fruits once a week. Following is a list of seven fruits that have been recommended for inclusion in a healthy weekly diet based on extensive research and the advice of experts in the field.
1. Avocados
Avocados are full of fat-soluble vitamins like vitamins E and K, which promote healthy skin, hair, and nails and aid in cell membrane permeability. In addition to B vitamins and water-soluble vitamins like vitamin C, which are beneficial for the immune system and eye health, they also include a variety of other vitamins. Ben-Asher is the source of this data. Polyunsaturated omega-3 fats and monounsaturated fats, both of which are essential for good health, can be found in abundance in these foods. These fats are utilized as a substitute for saturated fats and have been shown to have beneficial effects on heart health and blood sugar regulation.
2. Blueberries
Blueberries, whether eaten fresh, frozen or cooked, are delicious in any form. Anthocyanin, a flavonoid that has been shown to have antioxidant properties, is one of the plant chemicals that can be present in these berries. When it comes to nutrition, blueberries are “a powerhouse,” as Ben-comments Asher’s book Eating Well puts it. In only one cup, you can get 24 per cent of the vitamin C you need for the day.
Medical News Today reports that studies have found the small, blue fruit to be beneficial in several ways, including protecting against cancer and heart disease and helping to maintain healthy blood pressure, strong bones, and positive mental and emotional states. The fruit also aids in maintaining normal blood pressure.
3. Bananas
“Bananas offer a considerable quantity of dietary fiber which helps absorb food in your stomach for longer, reducing hunger and keeping you full,” writes Ben-Asher. Healthline suggests they may also be good for your kidneys, your heart, your blood sugar, your recovery from exercise, and your overall health because of the high potassium content.
4. Oranges
Pulpy fruits, such as oranges, offer several health benefits, and vitamin C is just one of them. Potassium, iron, calcium, vitamin E, and several B vitamins are abundant in them, as stated by Eating Well. A study published in PLOS One found that the pulp contains polyphenols, an antioxidant that helps prevent cell damage.
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5. Apples
Apples are great because they provide a lot of beneficial nutrients and a lot of fiber, both soluble and insoluble. Soluble fiber “helps to bulk up stool,” while insoluble fiber “assists in the movement of stool,” both of which contribute to more regular bowel movements by facilitating the passage of food through the digestive tract.
According to Eating Well, Pritikin Longevity Center nutritionist Lon Ben-Asher, M.S., RD, LD/N said, “Apples have several anti-inflammatory and antioxidant qualities that have been demonstrated to lessen the risk of many chronic diseases.” “Apples contain significant anti-inflammatory and antioxidant characteristics that have been proved to lessen the risk of several diseases,” Ben-Asher is quoted as saying. Apple is one of the best in 7 Fruits You Should Eat Every Week According to Health Experts.
6. Prunes
Prunes are rich in vitamin K, which aids in bone and blood clotting, and are also beneficial for the digestive health of those who struggle with such issues. Although both prunes and plums contain the same vitamins and minerals, prunes have a greater shelf life and can be eaten even after being preserved in the refrigerator for up to a year in an airtight container.
7. Blackberries
“Throughout history, humans have exploited blackberry fruits, leaves, and brambles to remedy a wide range of diseases,” says Julia Zumpano, RD, a registered dietitian at the Cleveland Clinic. Even if modern medicine has rendered these uses of blackberries outdated, we are learning that they have many other health benefits.
These foods provide significant amounts of antioxidants, manganese, copper, vitamins A, E, and K, and other essential nutrients. These nutrients improve cognitive performance and reduce inflammation, while also protecting against cardiovascular disease and cancer. With this, the article on 7 Fruits You Should Eat Every Week ends.
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