A report by the CDC shows that only 1 out of 10 adults in the US meet the required intake of fruits. But that doesn’t mean that most don’t eat fruits. It merely indicates that many don’t consume sufficient amounts.
If you’re among those who aren’t eating enough fruits, check our list of the most eaten fruits in the US and why you should load up on them every day.
10 Most Eaten Fruits and Their Benefits
Bananas are among the most nutritious superfood. They are high in potassium and carbohydrates, making them a good source of energy, which is why banana pancakes for breakfast are perfect for starting your day right. Aside from that, bananas are also rich in pectin, a fiber that improves digestive health and helps moderate blood sugar levels.
However, these should be taken in moderation by people who are taking beta-blockers for heart conditions. Beta-blockers produce potassium as well so eating too many bananas along with these meds can lead to excessive amounts of potassium in the body.
We’ve always been told that an apple a day keeps the doctor away, but now it’s backed by science. Research has shown that apples do lower the risk of diabetes, cardiovascular diseases, and certain cancers. Their anti-cancer properties come from the high levels of quercetin they contain.
Aside from these, their rich fiber content helps promote weight loss and maintain digestive health. They’re known to have prebiotic effects that encourage the growth of good bacteria in the digestive tract. Moreover, studies indicate that apples may also help minimize mental decline, fight asthma, and regulate the immune system.
So, make sure you grab an apple before heading out the door in the morning. Apples don’t spoil easily so you can eat it any time of the day without it needing refrigeration. If you have a bit more time before going to work, bake some apple and raisin muffins, and enjoy them during snack time.
They’ve been extensively used in winemaking for centuries now. But aside from this, grapes make great snacks because they can easily be eaten. They can also be incorporated into meals and snacks. Grapes can be added to salads. Frozen grapes provide a cool treat on hot days and can be used to make smoothies.
Grapes aren’t just fun and easy to eat; they also load our bodies with nutrients and antioxidants that can prevent chronic diseases such as diabetes and heart disease. Among the antioxidants found in grapes are lutein and resveratrol that help protect against common eye diseases. Resveratrol has also showed beneficial effects on the prevention of growth and spread of cancer. Moreover, other compounds in this superfood exhibit antibacterial, antiviral, and antifungal properties.
Strawberries are among the most versatile fruits. You can eat them raw, put them in cakes and pies, plop a few in your yogurt or cereal, mix into a smoothie with other fruits, or even turn them into jam.
That’s not the only appeal of strawberries; they’re also packed with flavonoids that help keep the heart healthy. I guess this is also why they make perfect gifts for Valentines. A strawberry is a fruit that takes care of the heart of the ones we love.
Strawberries are known to boost immunity and maintain skin health due to its high vitamin C content. They also contain high levels of manganese, folate, and potassium which are essential in many body processes.
They’re most popular for fresh juice and are a very rich source of vitamin C. Just one medium sized orange can provide your daily requirement of vitamin C to boost your immune system and fight damage from free radicals. Of course, almost everyone knows that for a fact. What many don’t know is that oranges are also rich in vitamin A that helps with good eyesight and B-vitamins that keep body systems healthy.
Just make sure you always drink fresh orange juice and not the sugary ones made from concentrates. Here’s a useful tip, extract more juice from your oranges by rolling them under the palm of your hand before slicing and juicing.
More than their popularity as thirst-quenching refreshments, lemons are also widely known as traditional remedies for common ailments. This is because lemons are rich in vitamin C and other antioxidants that fight free radicals.
Lemons are known to improve digestive health, control weight gain, and reduce blood sugar levels. This is due to its pectin content. To take full advantage of the benefits of this fiber, eat the pulp or make sure you include it in the juice you’re drinking.
Enjoy a glass of lemonade on hot summers or a warm cup of tea with a squeeze of lemon on winters. Use its rind to make zest for cakes and cookies, or make sweet candies out of them.
Here’s another fruit that’s good for the heart. It’s rich in fat, but they’re the healthy kind. Maintain healthy cholesterol levels with the help of a good dose of monounsaturated fats from avocados.
Avocados are also rich in potassium, lutein, beta-carotene, and other essential nutrients. These nutrients help reduce blood pressure, reduce inflammation, lower cholesterol levels, promote heart health, and maintain metabolic health. No wonder this creamy green fruit is considered a superfood.
They may be small but they’re high in health benefits. In fact, they’re believed to contain the highest antioxidant levels among all common fruits and vegetables, earning them the moniker “King of Antioxidant Foods.”
The antioxidants in blueberries fight free radicals in your body and protect it from premature aging and certain types of cancer. They lower the levels of bad cholesterol, blood pressure, and risk of heart ailments. Furthermore, they help improve memory and maintain brain function.
Blueberries are also very easy to eat. Add these yummy berries to your breakfast cereal or yogurt, mix with other fruits for a healthy smoothie, whip them into pies, cakes, or jams, or just pop fresh ones straight into your mouth.
Add a tropical twist to your meals with this exotic fruit packed with vitamin C, fiber, and antioxidants. These compounds reduce the risk of diabetes, heart diseases, and certain types of cancer. They also boost immunity and aid in digestion.
Pineapples are known to have anti-inflammatory properties that make it effective in reducing symptoms of arthritis and in facilitating faster recovery from swelling or pain due to strenuous exercise or surgery. In addition, pineapples contain calcium and manganese that aid in bone building and tissue growth.
Add a slice to your hamburger, and say Aloha when you bite into it. Slice them into tidbits, mix with other fruits, and enjoy a tropical fruit salad. For a quick dose of pineapples, make a smoothie, or just drink the juice.
Similar to other citrus fruits, limes have antioxidant properties due to their high vitamin C content. They’re also rich in vitamins A, B, and D and in essential minerals including potassium, calcium, and magnesium.
Limes are effective in hydrating and rejuvenating your skin. Their high acid content boosts metabolism, aids in digestion, and helps stimulate bowel activity. This makes limes beneficial in weight loss and proper weight maintenance. Aside from these, limes are known to have antibacterial properties and are often used to remedy colds and cough.
A squeeze of lime turns water into a refreshing and healthy drink. It also gives savory foods a depth of flavor. Have you ever tried adding some lime zest over rice dishes? You should.
Whichever fruits you prefer out of these 10, you’re sure to gain healthy benefits. For a closer look at the specific vitamins and minerals that they contain, here are two charts comparing their nutritional info.
As you can see, the calorie content of avocados is much higher than all the other fruits. So, if you’re trying to lose weight, be mindful of how much you consume. A quarter or half of an avocado is enough for one serving.
For a more comprehensive comparison of fruits, use the interactive comparison tool in calorie-charts.info.
A Fruit A Day Keeps the Doctor Away
Undoubtedly, fruits are rich in vitamins, minerals, fiber, and antioxidants that keep us in the pink of health. With a diet rich in fruits and vegetables, you can lower your risk of stroke and cardiovascular diseases. They also aid in digestion and keep your eyes healthy. Indeed, a fruit a day can keep the doctor away.
To make sure everyone gets the required fruit intake, place your fruit bowl where everyone can easily see it. Choose a variety of fruits to eat since no single fruit provides all the nutrients your body needs.