When it comes to a healthy diet, your body needs a mix of nutrient dense foods to support daily functioning. Across the board, fruit is loaded with vitamins and a whole host of other health benefits which can aid in weight loss and support your immune system. However, as with all food groups, there are some fruit options which are better for you than others. If you’re working towards a weight loss goal or are simply hoping to bolster your system for an overall healthier body, these are the three fruits that a registered dietitian recommends eating every day.
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Packed with antioxidants, berries on the whole are a wonderful natural anti-inflammatory which can work to support the overall function of your body. Registered dietitian Megan Wong explains, “Oxidation and inflammation are two key factors that lead to the most common chronic diseases, including Alzheimer’s disease, heart disease, high blood pressure, osteoporosis, diabetes, and more.”
If you’re concerned about your long term health, adding foods that are rich in antioxidants into your diet is a great preventative measure to counteract potential issues. Add a handful of blueberries on top of your morning oatmeal, yogurt or chia pudding, or blend them into a smoothie for a delicious and nutritious breakfast or snack.
One of the less commonly spoken about fruits, kiwis are actually loaded with a number of nutritional benefits to fulfill some of your daily vitamins and improve your health. Wong says, “One kiwi fruit provides 100% of your daily vitamin C, 200mg of potassium, and 2 grams of fiber (a mix of soluble and insoluble). The vitamin C makes kiwi a great immune booster while potassium helps keep high blood pressure under control. Insoluble fiber encourages healthy poops while soluble fiber helps lower cholesterol and regulate blood sugar.”
While you can always simply peel and eat the kiwi plain, Wong suggests throwing it into a smoothie with some strawberries, or use it as a fresh topping on a dessert. She does note, however, that kiwis have a slightly more tart flavor than most fruit, but can still be delicious atop oatmeal or yogurt as well.
In line with blueberries, strawberries contain many of the same antioxidants which can battle inflammation in the body. Additionally, strawberries contain ample vitamin C and are versatile in how they can be consumed. As for their anti-inflammatory capabilities, Wong says, “A 2013 study found that eating at least three half-cup servings of blueberries or strawberries each week was linked with a 34% reduction in heart attack risk among study participants.”
Don’t worry if berries aren’t currently in season–Wong says that frozen berries contain just as much nutritional value as the fresh option, “Frozen and canned fruits and veggies are picked at peak freshness and are just as, if not more, nutritious than their fresh counterparts. Just watch out for added ingredients like sugar.”
While most fruits provide a multitude of benefits to support your body, berries and kiwi are unique in their ability to reduce inflammation and fulfill your daily vitamins, ultimately leading to weight loss when applied in combination with other healthy habits. Although a serving of fruit each day won’t be the magic cure all for weight loss, implementing positive routines into your day will support the functioning of your body on your health journey.