Dr. Vikki Petersen, certified clinical nutritionist highlights to Digital Journal the benefits of eating an adequate number of fruits every single day.
Petersen explains that fruit is a great way to stay healthy, refreshed and energized during the busy and hot summer months (especially this summer). Fruit and vegetables are a good source of vitamins and minerals, including folate, vitamin C and potassium. There is some association with regular fruit consumption and improved health outcomes.
She adds: “On a daily basis you want to eat 2 to 3 servings of fresh fruit. Organic is preferred, and mandatory, if your preference is some of the Dirty Dozen fruits.”
As to what is meant by this, Petersen clarifies: “The Dirty Dozen refers to 12 fruits and vegetables that are so laden with pesticides that they should be avoided unless they are organic. Apples, strawberries, nectarines, and peaches are a few that fall into this category.”
The concern is that as a consequence of new systemic type of pesticides, residues could be contained within the entire piece of produce rather than just on the surface. As a result, peeling or washing fruit and vegetables before eating is often not enough to prevent exposure to pesticides.
This complication aside, Petersen extolls the virtues of eating fruit, noting: “Fresh fruit provides fiber, essential vitamins, minerals and antioxidants. Eating fruit can reduce your risk of heart disease, cancer, diabetes and chronic inflammation.”
Dr. Vikki Petersen proceeds to provide the main health benefits of regularly eating good quality fruit to readers. These form five essential areas.
#1: Berries
Blueberries, blackberries, and raspberries are high in fiber and the richest source of antioxidants, second only to pomegranate (not the easiest fruit to obtain or eat!). Antioxidants protect your cells from damage and improve your blood sugar and insulin response. This debunks a pervasive misconception that one should avoid fruit if you have diabetes. The opposite, in fact, is true.
#2: Apples
The old adage of “an apple a day” was accurate. Apples are special because they are rich in both soluble and insoluble fiber, thereby acting as a stabilizing force for your blood sugar while supporting gut health. Note: apples must be organic (due to the presence on the Dirty Dozen list) or they are not worth eating.
#3: Avocado
We often do not think of avocados as a fruit, but they hold a special place due to their high fiber content, low natural sugar levels and healthy fat content. The fat and fiber make this fruit very satiating and has been associated with weight loss. The special antioxidants present protect your heart, can lower cholesterol and support eye health.
#4: Oranges
Oranges and other citrus fruits are very rich in vitamin C, along with potassium and B vitamins. Eating a fresh orange can lower your inflammation, blood pressure, cholesterol, and blood sugar levels. Note: eat your orange, do not drink it in the form of juice, as many benefits are lost by juicing.
#5: Bananas
Bananas are easy to obtain and travel well. Beyond potassium, which they are best known for, bananas are rich in prebiotic fiber that feed healthy bacteria in your gut. The less ripe the banana the higher its resistant starch level and the better for your gut health.
