5 fruits to eat every day to boost immunity

I grew up surrounded by fruit trees, farms, and generous neighbors who delivered baskets of freshly picked strawberries, watermelons, persimmons, figs, and pretty much anything else that ripened on the farm.

Fruits were part of seasons, traditions, celebrations, and even medicine. As a nutritionist, I still believe that fruit is one of the most powerful tools to support health and longevity. Plus, it’s incredibly delicious.

I’m obsessed with all kinds of fruits, but here are five fruits that I always have in my kitchen to help me live a long and healthy life.

More than 90 varieties of apples are grown in the United States, but most people stick to a few varieties such as Fuji, Gala, Honeycrisp, and Granny Smith. Experimenting with different types will give you a greater variety of nutrients and flavors.

How I enjoy it: I eat it with the skin on to maximize the fiber. I also love adding apple slices to salads, baking them in soups and other dishes, and making homemade applesauce.

From clementines and navel oranges to yuzu, lemons, and limes, citrus fruits are rich in vitamin C, vitamin A, and folic acid, as well as potassium and dietary fiber.

It’s also rich in flavonoids and carotenoids, which are antioxidants that protect cells and support the immune system. Vitamin C also promotes absorption of iron from plant-based foods. This is especially important on a vegetarian or vegan diet.

How I enjoy it: I eat the whole fruit, not just the juice. Orange juice is low in fiber, which can cause your blood sugar levels to spike. Use the peel and juice in salad dressings, baking, teas, and jams. I often add sliced ​​citrus to salads for flavor and color.

Most people throw away the skin, but it’s actually rich in folic acid, riboflavin, thiamin, and calcium.

Whether it’s strawberries, blueberries, blackberries, raspberries, cranberries, or goji berries, berries are low in calories but rich in vitamins, fiber, and powerful antioxidants like anthocyanins.

Blueberries, in particular, are known for their benefits for brain and heart health, while goji berries are rich in beta-carotene, which supports eye health.

How I enjoy it: I eat it fresh when it’s in season. Frozen organic berries are great for smoothies, and dried goji berries make a delicious snack or topping.

Persimmons are rich in vitamins A and C, dietary fiber (both soluble and insoluble), potassium, and polyphenols such as tannins and flavonoids. Research shows that it helps control cholesterol and blood pressure, and promotes eye and skin health.

There are two main types:

Fuyu (mushi): eat hard foods Hachiya (shibu): eat fully ripe or dried

How I enjoy it: My mother used to hang astringent persimmons to dry in late fall. It was eaten as a snack, used in Japanese sweets, and simmered with vegetables. I also love drinking persimmon leaf tea, which has anti-inflammatory properties and a rich, earthy flavor.

Figs are called “ichijiku” in Japanese, which means “fruit without flowers.” That’s because flowers bloom inside the fruit!

Figs are rich in fiber, vitamins, minerals, and phytoestrogens that support women’s health. They also contain ficin, an enzyme that helps digest proteins, making figs a great after-meal snack. Other health benefits include controlling cholesterol and reducing inflammation.

How I enjoy them: I use both fresh and dried figs in salads, soups, desserts, and jams. Its sweetness pairs beautifully with matcha and dark chocolate.

1. Embrace the diversity of seasons. Different fruits contain different nutrients. Try to eat locally sourced, seasonal food whenever possible. It’s fresher, it tastes better, and it’s better for the planet.

2. Eat whole, organic foods if possible. Whole fruits contain skin, pulp, and fiber, all of which are essential for slowing sugar absorption and supporting digestion. Choose organic fruits whenever possible, especially when eating fruits with their skins.

3. Eat carefully. Enjoy the fruit slowly. I chew each apple slice at least 20 times. This helps with digestion and feeling satisfied.

4. Give an example. Encourage your children to love fruit because it tastes good, not because it’s “healthy.” Make it a fun and regular part of your diet.

5. Don’t be afraid of the natural sugars found in fruit. Unlike refined sugar, whole fruits are rich in fiber, vitamins, and antioxidants.

Michiko Tomioka, MBA, RDN is a certified nutritionist and longevity expert. Born and raised in Nara, Japan, her approach focuses on a plant-based diet. She has held nutrition roles at material recovery centers, charter schools, and food banks. Follow her on Instagram @michian_rd.

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