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Blueberries, apples and mangoes – oh my!

Nutritionists weigh in on the best fruits to support optimal health if you’re in the process of adding. More fruit to your diet.

Consider loading up on these antioxidant-packed superstars as a snack. Smooth mix – or as part of a balanced, healthy breakfast or lunch.

They are really easy to make in any dish.

Fruit or vegetable? Take this quiz to test your healthy food knowledge!

And as you can see, doing so is a very smart move.

Blueberry

Add small but powerful blueberries to the next bowl Cereal or oatmeal.

Marie Ruggles, New York City-based author of “Boost Your Immune System: Create Health and Wellness with Kitchen Pharmacy.” She called these fruits her favorite fruit.

“Compounds in the berry have been shown to regulate cell behavior, leading to protective effects in the prevention and treatment of many dreaded diseases, including cancer, diabetes and heart disease,” she said, referring to this study.

Blueberry has been shown to prevent the development of cancer and diabetes.

Blueberry has been shown to prevent the development of cancer and diabetes.
(iStock)

“Berries generally make a very healthy addition to any diet. Frozen berries They’re a great option for those times of year when fresh options are more limited,” added Ruggles.

Jinan Bana, a registered dietitian and professor of nutrition at Hawaii, said a review of the health benefits of blueberries highlights some of the evidence for the use of blueberries and disease prevention.

“The review notes that the antioxidant content of this fruit is key to promoting health,” she says.

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Apple

You know the saying… (“An apple a day…”).

Well, it might be high time to include this nutrient-rich fruit in your diet.

Apples have great health benefits;  They provide great fiber.

Apples have great health benefits; They provide great fiber.
(Fannin County Chamber of Commerce)

“An apple is a great choice because it provides fiber and beneficial micronutrients,” says Bana.

“They have also been shown to be beneficial in preventing chronic diseases such as cancer,” she said in a separate scientific article. “The authors mention the rich phytochemical content, which has potential Improving health and reducing the risk of disease.”

Mango

This tropical fruit is worth adding to your diet, according to experts.

“Mangos are a good source of fiber, which helps keep you full and has healthy digestion,” Bana said.

“As a fruit, mango doesn’t have any of the added sugar you find in packaged foods, but it does contain sugar naturally.”

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“Mango contains many vitamins and minerals that are important for the body’s functioning,” she said, explaining that mango is a good source of vitamin C, vitamin A, copper, folate and others. It contains many antioxidants.

Mango is a great source of fiber and aids in digestion.  They are good for skin and hair as they are high in vitamin A content.

Mango is a great source of fiber and aids in digestion. They are good for skin and hair as they are high in vitamin A content.
(iStock)

How about two such antioxidants? Those are beta-carotene and zeaxanthin, the latter of which may reduce the risk of age-related macular degeneration.

“It’s about filtering harmful blue light rays and maintaining eye health,” says Cheryl Mussato, a registered dietitian based in Kansas.

Mussattu also urges people to reach for mangoes if they want smooth skin and shiny hair.

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“Vitamin A, abundant in this fruit, is essential for the growth of all body tissues, including skin and hair,” he told Fox News Digital.

“Sebaceous wax production from the sebaceous glands is not possible without vitamin A,” she said. “Sebum helps prevent dehydration and lubricates our skin and hair.”

banana

Sweet fruit is good for your health.

“Bananas are a good source of potassium, as well as manganese, magnesium, vitamin C and vitamin B6,” said Bana.

Bananas are rich in potassium, magnesium and more.

Bananas are rich in potassium, magnesium and more.
(iStock)

“They also contain bioactive compounds that are involved in disease prevention,” she says.

Pir

“The raw, unfiltered pearl holds many health benefits,” says Mussato.

“You wouldn’t guess it, but pears are one of the highest fiber fruits around, with an impressive six grams per medium-sized fruit.”

“We need 25-30 grams of fiber each day – and eating pears is perfect for reaching that goal. Soluble fiber is the main fiber found in pears, especially pectin.”

She says, “Pectin can improve digestion, lower cholesterol, stabilize blood sugar, and It may prevent some cancers.

"Soluble fiber is the fiber found mainly in pears, especially pectin."

“Soluble fiber is the main fiber found in pears, especially pectin.”
(iStock)

Another bonus of eating pearls?

“Boron, which helps our bodies retain calcium, is also found in this fruit, which helps keep bones strong,” added Mussato.

She said that many people can eat pears safely, which means that people with food sensitivities should be able to eat pears with no side effects.

Kiwis

Add this delicious fruit to your grocery list.

“Perhaps kiwifruit doesn’t catch your eye like a brightly colored pepper or a ruby ​​red apple, but make no mistake, this small but powerful fruit is a nutritional winner,” Mussato said.

“Let’s start with kiwifruit being an exceptional source of vitamin C. Kiwifruit has five times the daily recommended amount of vitamin C than oranges or lemons.”

Kiwis can be a great source of vitamin C.

Kiwis can be a great source of vitamin C.
(calorificapp.com)

“Vitamin C is a powerful antioxidant that helps eliminate free radicals in the body that can cause inflammation,” she adds.

“It also increases the body’s ability to absorb the mineral more efficiently and boosts the immune system against harmful pathogens.”

“Kiwifruit is a good source of folate, a B vitamin,” says Mussato.

“Folate is critical in helping the neural tube develop properly into a developing baby’s brain and spinal cord, reducing the risk of a baby being born with neural tube defects like spina bifida.”

Orange

Michelle Hawksworth, a registered dietitian for Muscle & Brown, seems to be a big fan of this citrus fruit, a biohacking resource for those looking to learn about health, nutrition, exercise and supplements.

“They are known for being orange A great source of vitamin C.” She said.

“Oranges have many nutrients and antioxidants that help boost the immune system.”

“They are also high in potassium, vitamin B1 and fiber. In general, oranges have many nutrients and antioxidants that help boost the immune system and protect cells from damage.”

“Additionally, studies have shown that eating oranges can help reduce inflammation and blood pressure, lower cholesterol, and help control blood sugar.”

Oranges are a good source of vitamin C and are high in potassium.

Oranges are a good source of vitamin C and are high in potassium.
(CactuSoup)

Another benefit of oranges is their beta-carotene content.

“Oranges are packed with a type of pigment called beta-carotene, which the body converts to vitamin A,” says Mackenzie Burgess, nutritionist and nutritionist at Cheerful Choices. She is based in Denver, Colo.

“Vitamin A is good for vision and keeps our immune system strong.”

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“Beta-carotene is also an antioxidant, which means it helps fight oxidative stress in the body and has a positive effect on brain function,” she added.

“Oranges are great on their own or sliced ​​over a salad.”

Avocado

Yes, they are technically fruit.

Burgess explains why one of her favorite foods is so good for the body.

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“They are a source of healthy fats, fiber, antioxidants and other nutrients,” she says.

Avocados provide great healthy fats;  They contain fiber and antioxidants.

Avocados provide great healthy fats; They contain fiber and antioxidants.
(iStock)

“This research has shown. Avocado can help Support a strong immune system, heart health and weight management.

“Try adding creamy avocado to cereal bowls, on toast or mashed into dark chocolate truffles,” suggests Burgess.



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