Fruits Recommended To Consume Every Week

Did you know research published in 2018 in the American Society for Microbiology’s journal mSystems shows that eating up to 30 different kinds of plants in a week can positively benefit your gut microbiome? Having a healthy gut can improve heart health, boost immunity and even benefit mental health. Eating more fruit is an easy way to increase the number of plants you’re eating in a week to keep your gut bacteria happy—and these 10 fruits pack in a plethora of health benefits with every bite.

From increasing your fiber count to boosting your body with crucial vitamins and antioxidants, here are the fruits recommended to consume every week, backed by experts and research.

1. Blueberries

Load up on pints of blueberries the next time you hit the supermarket. Not only are these treats reaching peak ripeness in summer, but they’re a smart choice year-round in fresh or frozen form.

Anthocyanin — the antioxidant that give bluebs their color — contains powerful inflammation-fighting and cell-protecting properties. Plus, this naturally sweet-tasting produce contains next to no calories compared to some other desserts. And there are tons more reasons to sprinkle blueberries over just about everything you eat.

Health Benefits of Blueberries

Not only are they chock-full of the essential nutrient vitamin C, but these berries can also give your body a major boost in other ways:

Reduced risk of chronic disease: The antioxidants in berries may lower your risk of a whole host of illnesses by limiting inflammation and fighting free radicals.

Better brain health: The flavonoids in blueberries can reduce your risk of cognitive decline and dementia by enhancing circulation and protecting brain cells from damage.

A healthier heart: Some studies have linked eating blueberries with decreased blood pressure. Since they’re loaded with polyphenolic compounds that help your blood vessels, blueberries count as a cardioprotective food.

2. Apples

Apples have many anti-inflammatory and antioxidant properties that have been shown to reduce the risk of many chronic diseases such as cardiovascular disease, diabetes, and cancer due to the polyphenolic compounds, also rich in soluble and insoluble fiber, which help support gastrointestinal health.

Health Benefits of Apples

Besides advantageous effects on blood sugar and inflammation, eating apples can also:

Lower “bad” cholesterol: Procyanidins in apples (a type of flavonoid) have strong antioxidant activity and may lower low-density lipids (LDL or “bad” cholesterol).

Help your heart: By reducing cholesterol, the high polyphenol content from frequent apple consumption could also lower your risk of cardiovascular disease.

Safeguard your mind: The high levels of antioxidants in apples may protect against neurodegenerative diseases like Alzheimer’s and Parkinson’s and maintain brain performance.

Promote healthy digestion: Apple polyphenols and fiber may also bolster the microbiome in your gut.

3. Oranges

While oranges are popularly known for being higher in vitamin C, they also provide a unique set of nutrients, including potassium, iron, calcium, vitamin E, and numerous B vitamins. Vitamin C helps to build collagen, which delays skin aging and keeps you looking young. Orange pulp also has a high polyphenol count, which helps to protect your cells from damage, per a 2019 study published in PLoS One.