With the colors from A to Z of fruit out there, from apples to Zinfandel grapes, it’s probably not hard to name one of nature’s sweets that is your personal favorite. Fruits are not only tasty, but they are also packed with vitamins, minerals and fibermaking them the healthiest sweet that exists.
Experts recommend eating 1 1/2 to 2 cups of fruit a day. And while most of us would probably say we enjoy this food group, we don’t necessarily hit that target. According to the Centers for Disease Control and Prevention (CDC), only one in 10 Americans consumes enough fruits or vegetables each day. (Here are some of the unfortunate consequences of skipping your daily allowance).
Need a little motivation to increase your consumption? Take a look at these six amazing effects of eating fruit every day.
You’ve probably heard the advice to “eat the rainbow.” This oft-touted nutrition mantra isn’t just useful for taking beautiful Instagram photos. The nutrient compounds that give fruits their color are also often antioxidants—substances that fight free radicals and reduce inflammation.
Almost all fruits contain antioxidants, but some are true powers. “
Berries are high in antioxidants, which help reduce inflammation, so they would be my top recommendation,” he says. carrie gabriel, MS, RDN. “Citrus fruits like oranges are also beneficial.”
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When you reduce systemic inflammation by eating fruit every day, you’ll reap other incredible benefits in the process, including reducing your risk of some chronic diseases.
“Fruit is full of vitamins, minerals, antioxidants and phytonutrients that work together in the body to boost your immune system,” it says dani lebovitzMS, RDN, author of From A to Z with fruits and vegetables. “Eating fruit every day provides your body with the protective effects of these nutrients, which can reduce the risk of heart disease and stroke, lower blood pressure, and even prevent some cancers.”
These days, there’s a lot of hype around maintaining a healthy gut. (Don’t miss our The best eating habits for your gut health!) Having a thriving gut microbiome has been associated with everything from reduced risk of type 2 diabetes for better mental health. Fruit could play an important role in keeping your GI tract happy and healthy.
“Fruit is a great source of Dietary fiberwhich helps us maintain a healthy intestine and prevents digestive problems such as constipation,” says Gabriel. “The fiber in the fruit also helps us feel full longer, makes digestion more efficient, and helps support bacteria good for our intestines, which is essential for proper digestion.
Some people may find that too much fruit upsets their stomach, instead of calming it down. For these people, Gabriel recommends a simple trick.
“Cooking fruit can break down the fiber and make it easier to digest,” she says.
The secret to glowing skin may not be in your medicine cabinet, but in your fruit basket! Eating fruit every day is an easy way to increase skin health. (And we’re talking about eating it, not applying an apricot scrub.)
“The fruit is packed with powerful antioxidants that can help slow damage to skin cells by reduce inflammation and offers protection against free radicals,” explains Lebovitz. “Free radicals can accelerate the appearance of skin aging by breaking down collagen in the body, leading to wrinkles and a dull, uneven skin tone.”
To combat these problems, Lebovitz recommends choosing fruits rich in vitamin C, such as guava, kiwi, strawberries, and oranges. Or take a look at our list of 33 best foods for glowing skin.
Drink a lot of water it’s a solid part of a healthy lifestyle, but not all of your fluids have to come from beverages. Some may come foods. Fruits are a total treasure for hydration!
“Many fruits contain large amounts of water that can help hydrationsays Gabriel. “Watermelon is one of the most hydrating fruits, with a 1-cup serving containing about 1/2 cup of water, plus fiber, vitamins, and minerals. Strawberries and melon are also not far behind in water content.”
So what is the problem with hydration? The benefits of getting enough fluids daily are endless, says Gabriel.
“Not only does it aid in digestion, [but it also] It helps cushion joints, carries nutrients to cells, and helps normalize blood pressure and heartbeat.”
If you’re following a weight-loss diet (especially the low-carb variety), you may have steered clear of fruit for fear that it contains too many sugars and carbohydrates. But fruit is not necessarily an enemy for your waistline. In fact, convincing research shows the opposite. A study in more than 26,000 adults found that the more fruits (and vegetables) people ate, the less body fat they had. and a 2019 systematic review concluded that the fruit could have a place in the prevention and management of obesity and excess body fat.
“Eating fruit every day can help you lose weight because most are relatively low in calories and high in fiber, which means they’ll help you feel full longer,” says Lebovitz. “Try high-fiber, low-sugar fruits like passion fruit, raspberries, blackberries, and pomegranate.”
