Fruit is often considered a healthy snack. And for good reason. So many varieties of fruit offer a range of all-natural vitamins, minerals, fiber, and antioxidants, so you can benefit from fruit’s nutritional content and its deliciousness. Overachievers may be https://www.detikindonesia.id/ wondering, of all the fruits, which are the healthiest to eat? We had doctors, nutritionists, and health experts weigh in to help you pick the healthiest fruits to eat, in all colors of the rainbow. Here’s what to stock up on for snack time and beyond.
Avocados
“Avocados are continuing to grow in popularity, and are seen in everything from smoothies to freeze-dried snack avocados,” says Amy Gorin, MS, RDN, owner of Plant Based with Amy. In fact, Americans have now upped our avocado consumption to nearly 8 and a half pounds per person, per year! “I love to recommend these for heart health, since eating potassium-rich foods such as avocado can help decrease the effects of sodium.” Avocados can, of course, be sliced, spread, or smashed on toast, but are also a great add-in to creamy smoothies, salad dressings, and more. “Along with being delicious, avocados are packed with healthy fats, fiber, and antioxidants,” adds Mackenzie Burgess, RDN and recipe developer at Cheerful Choices. “Research has shown avocados can help support a healthy heart and immune system.”
Blueberries
Blueberries are easy to snack on, and so healthy to eat. “A one-cup serving of blueberries provides four grams of beneficial fiber, alongside essential nutrients like manganese, vitamin C, and vitamin K, as well as anthocyanins—a type of phytonutrient,” says Burgess. “There’s some pretty exciting research with blueberries too. In fact, a new study published in Food & Function found that enjoying the equivalent of one cup of fresh blueberries a day may improve endothelial function. This helps keep our blood vessels running smoothly, and therefore is important for overall heart health.”
Apples
Don’t underestimate the humble apple! “Apples are high in fiber and beneficial polyphenols, which research shows may help lower cholesterol and support a healthy heart. I like to also give my brain a boost by keeping [natural] applesauce in the pantry,” says Burgess. “These portable pouches are filled with all the nutrients of a whole apple, alongside added brain-supporting nutrients like omega-3s (DHA and EPA) and choline.”
Raspberries
Dr. Breanna Guan, a neuropathic practitioner, dubs raspberries the best fruit for skin and hormone health. “Full of vitamin C, these berries can help support collagen production, and protect against aging skin by quenching free radicals and stopping oxidative stress and damage,” she says. “Ellagic acid is the main polyphenol in raspberries, which helps reduce the negative impacts of toxic estrogens, namely 4-hydroxy-17ß-estradiol, 4E2, which is associated with estrogen-related cancers.”
Bananas
If you’re an active person, Guan recommends bananas. “Bananas are high-glycemic fruits,” she says. Their naturally perfect packaging makes them easy to eat on-the-go, for both children and athletes. “High in carbohydrates, bananas provide a quick source of energy. They are also rich in potassium, for heart health and alkalinity. Take them to the gym or pack ‘em for a road trip.” And for parents who always want a healthy snack on hand, bananas provide the perfect solution.
