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The 7 Best Fruits You Should Eat Every Day, Dietitians Say – Eat This, Not That

The 7 Best Fruits You Should Eat Every Day, Dietitians Say - Eat This, Not That
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Nature’s Sweets, aka fruit, should be fairly easy to eat. Most fruits are sweet, hydrating, and overall delicious, but only 12% of Americans consume one and a half to two cups of fruit daily.

To eat fruits helps you get essential vitamins and minerals, antioxidants and fiber. People who eat more fruit have a reduced risk of heart attacks, strokes and cancer. In a 2021 Australian Studypeople who ate at least two servings of fruit a day were 36% less likely to develop type 2 diabetes than those who ate less than half a serving a day.

But, with so many different kinds of fruitwhich ones to choose?

First of all, you can’t go wrong with adding more fruit to your diet, but some types stand out among the rest as nature’s superstars. Here are seven fruits dietitians say you should eat, and for more on how to eat healthy, don’t miss The best juice to drink every day, according to science.

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Strawberries are a versatile and healthy fruit that has a larger serving size than most other fruits. Plus, even though they’re as sweet as they come, they’re a great choice for people with diabetes or on a low-carb diet.

“One serving of strawberries is one and a quarter cups, which equates to 15 grams of carbs and three grams of fiber, making them a good fruit choice for people with diabetes,” says Toby Smithson, Dt.P. Registered Dietitian, Certified Specialist in Diabetes Care and Education, Founder of Diabetes on a daily basis and author of Diabetes meal planning and nutrition for dummies.

Have you ever wondered what gives strawberries their dark red color? “[They’re] an excellent source of the antioxidant anthocyanin, which has been shown to reduce inflammation, oxidative stress and insulin resistance, all of which are risk factors associated with type 2 diabetes,” says Smithson.

blueberries
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“Once you burst, you can’t stop” should have been written about these blue beauties. It’s easy to eat a handful (or more) in one sitting, but luckily blueberries are as healthy as they are delicious.

Blueberries are full of antioxidants, and eating the berries at least twice a week is an important part of SPIRIT Dieta diet that has neuroprotective effects, says dietitian Christina IaboniDR.

Instead of always snacking on regular blueberries, try wild blueberries. They’re packed with anti-inflammatory benefits and contain twice as many health-promoting antioxidants as conventional blueberries, explains Amy GorinMS, RDNan inclusive plant-based dietitian nutritionist.

“Regular consumption of wild blueberries has been shown to help improve memory and slow brain aging,” says Gorin. A small study found that older people who ate a cup of fresh blueberries a day for three months had significant improvements on tests of mental cognition.

RELATED: The #1 Best Fruit for a Sharper Brain, According to New Research

watermelon
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Nothing goes better with a summer picnic than a big, juicy slice of watermelon. This summer staple doesn’t just taste great, it’s also packed with health benefits.

“Watermelon is rich in lycopene, an antioxidant that studies have shown may reduce the risk of certain cancers and improve heart health,” says Rachel RotmanMS, RD, ESLC. Lycopene helps give watermelon its red color and can be found in other foods like tomatoes, grapefruit, and papaya.

If you usually throw watermelon rind in the trash or compost bin, you’re missing out on a lot of amazing nutrients. Watermelon rind is actually edible! “It’s high in fiber and contains beneficial amino acids, like citrulline, which have been shown to improve heart health in some studies,” Rothman says.

Save money and food by save those food scraps and put them to use.

prunes
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If fresh fruit is hard to find or store, give it prunes A try. Prunes are dried plums that are perfect to keep in your pantry for an added nutrient boost to salads, smoothies, or just for snacking.

Eating just five to six prunes provides three grams of fiber and one big boost for bone health, explains Gorin. A small study found that just five prunes a day prevented total body bone mineral density in a group of older women with osteoporosis. Researchers attribute the ability of prunes to reduce bone breakdown, although they are not yet sure of the underlying mechanism.

RELATED: The surprising effects of eating prunes, says dietitian

bananas
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There’s nothing more convenient than a fruit that comes in its own neat little package. While some opponents in the past have accused bananas from being too high in sugar, they are actually the perfect fruit to provide energy on the go. One of my favorite times to eat bananas is before working out. They are easy to digest and a medium banana contains 27 grams of carbs to fuel a run or spin class.

“All produce is nutritious and has benefits, but the best produce is one that you can maintain in your diet given your family and economic constraints, and bananas often do the trick,” says Sharon PuelloMA, RD, CDN, CDCES.

If you’re on a tight grocery budget, bananas make it easier to eat and serve fruit every day. Buy more than you need when they go on sale, sometimes as low as $0.20 each, and put what you can’t eat in the freezer to add loads of nutrients to breads, muffins and smoothies .

lawyers
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Lawyers aren’t sweet, but it’s definitely a fruit you should eat. While most fruits are high in natural sugars, avocado contains healthy fats and fiber as star nutrients.

A third of avocado contains 100 calories, 9 grams of healthy fat and four grams of fiber. With all that fiber, avocado is a great fruit to eat for gut health, says dietitian Amanda SaucedaMS, RD. If you’ve had enough of avocado toast and guacamole, try one 18 Ways to Enjoy Avocado.

As if a healthy gut wasn’t enough, avocado might also help keep your heart healthy. “This green fruit also contains healthy fats and potassium, which makes it good for your heart health,” Sauceda says. Studies found that replacing other fats with avocado can help lower LDL (the bad) cholesterol.

raspberries

When it comes to fiber, few fruits compare to raspberries. A cup of raspberries has eight grams of fiber and only 64 calories. Eating a fiber-rich diet can help you manage a healthy weight, keep your stool moving smoothly, and even lower your cholesterol levels. Add a cup of raspberries to your morning yogurt for 21% of a man’s daily fiber requirement and 32% if you’re a woman.

Fiber isn’t the only thing that makes raspberries stand out as a fruit you should eat. “Raspberries are packed with antioxidants, anthocyanins, and vitamin C, all of which fight inflammation and promote healthy aging,” says one dietitian. Justine Chan MHSc, RD, CDE. It’s no wonder the raspberries were crowned fruits you should eat everyday.

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