Nutritionist Reveals Top Trick to Get Yourself to Eat More Fruit Every Day
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If there's one thing we could all benefit from a little more of, it's fresh produce! That's because fruits and vegetables are filled with an array of vitamins, minerals and antioxidants that help keep our body running from head-to-toe. "Including more fruit in your everyday meals and snacks is one of my top tips for making more nutritious food choices that will ultimately contribute to good overall health, weight maintenance, and healthy weight loss if you're seeking it," says Jaclyn London, R.D., nutrition consultant, host of the podcast The Business of Wellness, and author of Dressing on the Side (& Other Diet Myths Debunked).
Research shows shows that eating a minimum of four to five servings per day can help boost mood, and may also reduce your risk for heart disease, obesity and type 2 diabetes. Fruit can also lower your overall mortality risk, according to a recent meta-analysis. Fruit also supports good digestion (thanks to the fiber), strong immunity, proper hydration (fruit has a high water content plus fluid-regulating electrolytes) and energy. Yet according to the Centers for Disease Control and Prevention (CDC), only 10% of Americans eat enough fruit — about 1½ to 2 cups daily.
One easy way to change that and hike your fruit (and veggie!) count is to literally eat the rainbow each day. "You can characterize fruit by pigment —green, yellow, orange, red, purple. Having a type of fruit that fits each color scheme is a fun and simple way to ensure you're eating a variety," London says. "You really can't go wrong with the type of fruit, the key is that more is better— so even if you're already a fruit lover, see what unfamiliar additions you can find!"
No matter how you slice it, fruit is delicious and nutritious! See how many of these healthy fruits are already in your repertoire, and get ideas for new ones to try!
Kiwiberry
This relative of the furry-fleshed kiwi is much smaller but just as nutritious. Smooth-skinned with the same sweet tartness as larger kiwis, the kiwiberry is a robust source of vitamin C and also contains lutein (a player in eye health), as well as other essential nutrients such as potassium, calcium and zinc.
Black elderberry
This is what your cold-busting elderberry syrup is made from, and the fruit itself has a sweet and tart flavor that's great on its own or as a compote or jam. "Black elderberries are very high in anthocyanins, pigment-lending plant compounds that support heart and brain health as well as the immune system," explains Anderson-Haynes.
Apricot
You may be more familiar with the dried version of this tangy stone fruit, but if you see the fresh kind at your supermarket or farmers market, grab some! Apricots are a good source of several nutrients involved in vision health, such as lutein, vitamin E and beta-carotene, a plant compound that our body converts to vitamin A.
Watermelon
Watermelon is 92% water, making it a great choice for hydration. Your food provides about 20% of your fluid intake, and eating water-packed snacks like watermelon can help you avoid subtle, headache-spurring dehydration, London says. What makes watermelon an extra great hydration helper is that it's also a source of potassium and magnesium, two minerals that function as electrolytes to help balance fluid levels and offset excess sodium in your diet. Try it in a salad with feta and mint — or grill it for a summery dessert!
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Apples
An apple a day may in fact keep your cardiologist away. Evidence has shown that frequent apple consumption may reduce total cholesterol, which can help reduce your risk of heart disease. That’s thanks to the phenolic compounds — antioxidant compounds that help to promote healthy cellular function and proper blood flow — found in apple skins. And there are so many ways to eat them, from simple slices dipped in nut butter or yogurt, to stuffed with nuts and raisins and baked, or even as part of a salad or sandwich.
Mangos
Munch on mango for a summery, delicious tropical treat filled with vitamin C, potassium- and beta-carotene. We love making a big batch of mango-filled skewers and loading up the fridge or freezer, so they’re always on hand when you need a nosh. Plus, the prep gets your little ones involved in the kitchen, and that kabob adds an extra layer of fun! Diced mango is wonderful in salsa, a salad, or freeze chunks to throw into smoothies.
Kiwis
In addition to the vitamin C, potassium and antioxidants you’ll get from kiwi, the combination of folate, magnesium and B-vitamins also found in this fruit can help you chill out. And some research suggests eating kiwi as a pre-bedtime snack may lead to better sleep! Mix some into a slaw, or slice some for a cooling side dish.
RELATED: The Sneaky Foods That Make You Sleepy
Bananas
Bananas are an easy grab-and-go snack that are a source of prebiotic fiber, which is necessary for good gut health. They also contain potassium, which supports heart health. For an extra heart-healthy boost, slice bananas on top of morning oats with a tablespoon of chia seeds and walnuts—it's a hearty, energy-packed breakfast loaded with fiber, vitamin B6, potassium, magnesium, vitamin C and manganese.
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Oranges
You already knew that oranges came packed with vitamin C, but get this: Citrus fruits have been shown to have anti-inflammatory, antioxidant and anti-cancer properties. Oranges are wonderful on their own, sliced into a salad, or used in cooking or baking.
Cherries
Feeling stressed? Grab a handful of cherries. In addition to their multitude of antioxidant benefits, these little stone fruits contain quercetin, a type of antioxidant linked to promoting feelings of calmness, London says.
Grapes
Grapes contain compounds with antioxidant properties, which may help reduce cellular damage, says London. Frozen grapes are a wonderful, hydrating summer treat, but also consider roasting grapes along with veggies on a sheet pan!
Guava
Give your immune system a boost with guava. They're rich in vitamin C, potassium and fiber, and have a fair amount of folate. With a tropical tang, guavas can be used to make a tasty jam, or turned into a syrup or glaze to use in a host of recipes.
Cantaloupe
Cantaloupe is high in potassium, vitamin C and folate. The flavonoids found in melon have anti-inflammatory, blood sugar-stabilizing, and immune-boosting properties. Plus, water-filled cantaloupe offers a hydration boost. You can make a cool salad with cantaloupe and cucumber, with granola sprinkled on top for a bit of crunch!
Strawberries
Strawberries are a great source of antioxidants — especially vitamin C. Just one cup of halved strawberries packs about 150% of your daily value. The same serving also contains about 80 calories and up to 9 grams of fiber, a combo that helps you enjoy maximum flavor and fullness for a minimal number of calories. Use their sweetness to create wonderful desserts!
Grapefruit
Like other citrus, grapefruit packs tons of vitamin C. "Research has shown that consuming grapefruit improves blood pressure and may help to lower cholesterol levels," London says. Make it easy to get those citrusy sections with a grapefruit knife and add them to salad, yogurt, granola or oatmeal.
RELATED: 35 Foods That Can Help Lower Your Cholesterol
Blackberries
Blackberries provide nature’s perfect snack: They’re deliciously sweet, satisfying and nutrient-packed. One cup can provide about half of the vitamin C you need each day. Plus, they're a good source of both vitamin K and manganese. Our favorite way to eat any type of berries? Swap them for jam in PB&J to add extra fiber, more antioxidants and less sugar.
Avocados
Avocado is a unique fruit (yep, it's a fruit!) because of its low sugar content. It also provides heart-healthy fatty acids and magnesium, a key mineral linked to neurological and muscular function. You know all about avocado toast, but have you tried adding avocado to your smoothies?
RELATED: The Best Low-Sugar Foods to Satisfy Every Type of Craving
Plums
Plums have been shown to have anti-inflammatory benefits that may help to boost cognition. Choose dried prunes for even more calcium and magnesium, which have been linked to decreasing your risk of osteoporosis. Or when you're grilling chicken or a steak, throw on some halved fresh plums — the heat intensifies their sweetness.
Blueberries
Since they’re loaded with polyphenolic compounds, eating more blueberries can protect your heart by benefiting blood vessels and deterring harmful plaque or damage. The fiber in berries also slows down the rate of digestion in your GI tract, steadying the release of sugar into your bloodstream and offering a longer-lasting energy boost. Besides adding them to anything from oatmeal and yogurt to salads and grain dishes, consider the most obvious and delicious option: blueberry muffins!
Lemons
Lemons are high in vitamin C, folate, potassium and flavonoids. Flavonoids may help reduce your risk of cognitive decline by enhancing circulation and helping to protect brain cells from damage, says London.
Raspberries
Raspberries are one of the highest-fiber fruits, with one cup containing 8 grams, and they also provide antioxidants. Fiber helps stabilize blood sugar levels and keeps you full (especially when combined with a protein), London says. Add 'em to your breakfast, whether that's oatmeal, a smoothie or yogurt — it'll help boost your energy levels and keep you satisfied until lunchtime.
RELATED: The 9 Healthiest Low-Sugar Fruits You Should Be Eating
Pears
Besides vitamin C and fiber (25% of your daily value!), a single juicy pear will also help keep you hydrated, says London. Pears are another fruit that holds up well to grilling or savory pairings, so think beyond breakfast and dessert!
Pomegranate
One cup of these petite treats packs up to 7 grams of filling fiber and 10% of the potassium you should get per day. They're also a decent source of both vitamin C and vitamin K. Use them in savory entrées or sprinkle into salads for a hint of sweetness. The arils (or seeds) have a bit of a crunch, making them a nice addition to yogurt as well.
Limes
Limes have some nice health benefits that make them good for more than a garnish or quick squeeze: They're loaded with vitamin C and are a decent source of calcium and iron. They're great in a margarita, of course, and are terrific in Thai-inspired recipes, like this seared coconut-lime chicken dish. A good tool to have on hand to make the most of all citrus fruit is a well-made zester—the peel you're zesting will deliver trace nutrients.
Honeydew melons
Sweet honeydews are another fruit that pack a nice punch of vitamin C: It provides over 50% of your daily value. They'll also give you a burst of potassium and fiber. Honeydew is a nice addition to a cool summery soup.
Pineapple
"Pineapple has a compound that others don't called bromelain. It has a potent anti-inflammatory effect, and it also functions as a digestive enzyme to break down protein," explains Anderson-Haynes. "Research shows that bromelain may specifically help reduce inflammation in our joints and gastrointestinal tract."
It's also loaded with vitamin C and is an excellent source of manganese, a mineral that helps your brain and nervous system function. Pineapple is one of the best fruits to grill, whether it's for a main meal side dish or as the base for an excellent dessert.
Figs
Figs are a good source of fiber; they're best eaten in moderation because they're fairly high in sugar. They're an elegant addition to a cheese plate, and are versatile in recipes — wonderful in a poultry dish, as an appetizer or a dessert.
Breadfruit
Another great source of vitamin C, breadfruit also has a fair amount of the minerals potassium and magnesium. It's a particularly interesting fruit, because when it's unripe it can be cooked like a potato, but when it's ripe it can be used in a dessert. Another thing that's unusual about breadfruit: It's a terrific source of protein.
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