What are the healthiest fruits and how many should you eat a day to get the maximum benefits? We tell you everything you need to know about fruits, how to choose them and how many you should eat to maintain a balanced and healthy diet. Start enjoying fruits in the best possible way!
Fruits are essential foods in any healthy diet. They provide a wide variety of nutrients, such as vitamins, minerals, fiber, and antioxidants, which are essential for maintaining good health. In addition, they are an excellent source of energy and help prevent chronic diseases. In this article, we will talk about the best fruits and how many we should eat a day, based on scientific articles.
The best fruits to include in our diet
There are many different fruits, but some of them stand out for their high nutritional content and their multiple health benefits. Below are some of the best fruits to include in our diet.
Apples
Apples are a very popular and versatile fruit. They are rich in fiber, which makes them an excellent option to maintain good digestive health. They also contain a large amount of antioxidants, which help prevent chronic diseases. Also, apples are a good source of vitamin C and vitamin K.
Blueberries
Blueberries are known for their high antioxidant content, making them an excellent choice for protecting the body against free radicals that can cause cell damage. They are also a good source of fiber, vitamin C, and vitamin K. Blueberries have been shown to have anti-inflammatory properties and may help reduce the risk of chronic diseases, such as heart disease and diabetes.
Bananas
Bananas are an excellent source of potassium, making them a good choice for maintaining a proper balance of electrolytes in the body. They are also rich in fiber and vitamin C. Bananas are a good choice to eat before or after physical activity, as they can help replenish energy levels and prevent muscle fatigue.
Strawberries
Strawberries are a sweet and flavorful fruit that is rich in vitamin C and antioxidants. They are also a good source of fiber and can help improve cardiovascular health. Strawberries have been shown to have anti-inflammatory properties and may help prevent chronic diseases, such as heart disease and diabetes.
Kiwi
Kiwi is an exotic fruit that is rich in vitamin C, vitamin E, and antioxidants. It is also a good source of fiber and potassium. Kiwi may help improve digestive health and prevent chronic diseases, such as heart disease and diabetes.
Mango
Mango is a sweet and tasty tropical fruit that is rich in vitamin C, vitamin A, and antioxidants. It is also a good source of fiber and can help improve digestive health. Mango has been shown to have anti-inflammatory properties and may help prevent chronic diseases, such as heart disease and diabetes.
How many fruits should we eat a day?
The amount of fruit that we should eat a day varies according to the age, sex and physical activity of each person. However, most recommendations suggest that we should consume at least 2-3 servings of fruit per day.
One fruit serving equals one medium piece of fruit, such as an apple or orange, or 1/2 cup of finely chopped fresh fruit. For a sedentary adult person, it is recommended to consume at least two servings of fruit a day, while for an active person or athlete, at least three servings a day is recommended.
However, it is important to note that not all fruits are created equal. Some are higher in sugar than others, which means we need to be careful how much we consume. For example, mango and pineapple are fruits that contain a high level of sugar and should be eaten in moderation.
On the other hand, it is also important to choose fresh and seasonal fruits instead of canned or packaged fruits, which often contain preservatives and added sugars.
Benefits of consuming fruits regularly
Consuming fruits regularly has many health benefits. Below are some of the most important science-backed benefits.
Improves digestive health
Fruits are high in fiber, which helps maintain good digestive health. Fiber helps regulate bowel movements and prevents constipation. It can also help reduce the risk of intestinal diseases such as irritable bowel syndrome and colorectal cancer.
Improves cardiovascular health
Fruits are a good source of antioxidants, which can help reduce the risk of cardiovascular disease. Antioxidants help prevent cell damage caused by free radicals and reduce inflammation in the body. Additionally, fruits are rich in nutrients like vitamin C and potassium, which can help lower blood pressure and improve heart health.
Helps prevent diabetes
Consuming fruits regularly can help prevent diabetes. Fruits are high in fiber and have a low glycemic index, which means they do not cause large spikes in blood sugar levels. They also contain antioxidants that can improve insulin sensitivity and reduce the risk of developing type 2 diabetes.
It helps control weight
Fruits are low in calories and high in fiber, making them a great option for weight management. Eating fruit can help reduce overall calorie intake and increase feelings of fullness, which can reduce the temptation to eat unhealthy foods.
Conclusion
Fruits are essential foods in any healthy diet. They provide a wealth of nutrients, such as vitamins, minerals, fiber, and antioxidants, which are essential for maintaining good health. Plus, they are an excellent source of energy and can help prevent chronic diseases like heart disease, diabetes, and cancer.
To get the most health benefits, it is recommended to consume at least 2-3 servings of fruits a day, preferring fresh and seasonal fruits instead of canned or packaged fruits. It is important to note that not all fruits are the same, some contain more sugar than others and should be eaten in moderation.
Also, it is important to vary your fruit intake to get a wide range of nutrients. Fruits can be eaten as a healthy dessert, a snack at work, or as part of a balanced meal. Some fruits, such as berries and citrus, can be added to shakes or smoothies for an extra nutrient boost.
In short, consuming fruit regularly is an essential part of a healthy diet. Fruits are an excellent source of nutrients, fiber, and antioxidants, which can help prevent chronic diseases and improve overall health. It is recommended to consume at least 2-3 servings of fruits a day, varying the choice of fruits to obtain a wide range of nutrients.
External sources:
- “Fruit and vegetable consumption and all-cause mortality: evidence from a large Australian cohort study”. This study evaluated the relationship between fruit and vegetable intake and all-cause mortality. The results showed that the consumption of fruits and vegetables, especially citrus fruits and apples, was associated with a reduction in the risk of mortality. It was recommended to eat at least two servings of fruit a day. Link: https://pubmed.ncbi.nlm.nih.gov/26810760/
- “Fruit and vegetable consumption and risk of type 2 diabetes mellitus: a dose-response meta-analysis of prospective cohort studies”. This meta-analysis evaluated the relationship between the intake of fruits and vegetables and the risk of developing type 2 diabetes. The results showed that the intake of fruits, especially berries, apples, and grapes, was associated with a reduced risk of type 2 diabetes. It was recommended to eat at least three servings of fruit a day. Link: https://pubmed.ncbi.nlm.nih.gov/25456152/
- “Fruit and vegetable intake and cardiovascular risk factors in people with newly diagnosed type 2 diabetes”. This study evaluated the relationship between fruit and vegetable intake and cardiovascular risk factors in people with newly diagnosed type 2 diabetes. The results showed that a higher intake of fruits and vegetables was associated with a reduction in blood pressure, triglyceride and total cholesterol levels. It was recommended to eat at least five servings of fruits and vegetables a day. Link: https://pubmed.ncbi.nlm.nih.gov/27759070/