"Blueberries are nutritional powerhouses," says Pritikin Longevity Center nutritionist Lon Ben-Asher, M.S., RD, LD/N. Anthocyanins, phytochemical flavonoids, give them a blue/purple color and kill free radicals.
Ben-Asher says that polyphenolic compounds in apples reduce the risk of chronic diseases like cardiovascular disease, diabetes, and cancer. They also contain soluble and insoluble fiber, which aids digestion.
Vitamin C boosts collagen production, preventing skin aging. A 2019 PLoS One study found that polyphenols in orange pulp protect cells.
Dried fruits, especially prunes, are also nutritious. Due to their high fiber content, prunes aid digestion by bulking stool and making bathroom trips easier.
Raspberries have the most fiber per cup at 8 grams, 32% of your Daily Value. Fiber helps manage weight, lower heart disease and diabetes risk, maintain a healthy gut microbiome, and stabilize blood sugar.
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Blackberries have more antioxidants, manganese, copper, vitamin A, E, and K. Blackberries have anthocyanins too.
Bananas are high in dietary fiber, which helps keep food in your stomach longer, reducing hunger and keeping you satiated.
Tomatoes are fruits, but we eat them in savory dishes, so include them in your diet. Tomatoes contain vitamin A and lycopene, another antioxidant that fights free radicals and lowers your risk of chronic diseases.
Watermelon's potassium content helps soothe sore muscles after exercise, making it a great summertime treat. Watermelon is also great for blood pressure.
Avocados are rich in fat-soluble vitamins, such as vitamin E and K, which help support healthy skin, hair, nails and cell membrane permeability, as well as water-soluble vitamins.