Did you know that consuming up to 30 different plant species per week can have a good impact on your gut microbiota, according to a study published in 2018 in the American Society for Microbiology journal mSystems? A healthy stomach can enhance immunity, heart health, and even mental well-being.
To keep your gut bacteria in good health, eating more fruit is a simple way to up the number of plants you consume each week. What’s more, each bite of these 7 fruits is packed with a variety of health advantages. Also check: alpilean reviews
Here are the fruits that experts and research recommend you eat each week in order to increase your fiber intake and provide your body with essential vitamins and antioxidants.
These 7 Fruits You Should Eat to Stay Healthy
1. Apples
Dr. Jonathan has said that the polyphenolic components in apples have anti-inflammatory and antioxidant effects that help lower the risk of chronic diseases like diabetes, cancer, and cardiovascular disease. Moreover, “[they] are high in soluble and insoluble fiber, which aids in maintaining gastrointestinal health.”
Apples contain both soluble and insoluble fiber, which work differently but have the same effect of making you feel full and satisfied. Soluble fiber absorbs water and forms a gel that moves food quickly through your digestive tract, while insoluble fiber helps bulk up stool and makes it easier to go to the bathroom.
2. Raspberries
Raspberries have one of the greatest fiber content per serving (eight grams per cup, or 32% of the DV) of any fruit. Maintaining a healthy weight, lowering one’s risk of developing cardiovascular disease and diabetes, maintaining a balanced gut microbiota, and keeping blood sugar levels consistent all depend on eating a diet high in fiber. Find detailed exercise articles on thestorvolt.
The National Institutes of Health report that raspberries are a good source of the mineral magnesium, which has a role in a wide variety of physiological processes, including protein synthesis, muscle and nerve function, regulation of blood sugar levels, and maintenance of healthy blood pressure.
3. Bananas
According to Dr. Jonathan, “Bananas are high in dietary fiber, which helps keep food in your stomach longer, lowering hunger and keeping your content, therefore contributing to better weight management and reduced risk of obesity.”
“[They are] also particularly high in potassium, which is an electrolyte necessary for the body and has been studied to be a major factor in blood pressure control and reduced risk of stroke when [combined with a] reduced sodium consumption,” the article states.
4. Watermelon
Watermelon is one of the most hydrating fruits since its flesh is mostly water (92%) and also has a high concentration of the antioxidant lycopene.
However, the potassium in watermelon also helps soothe painful muscles after exercise, so it’s not only a refreshing summertime treat. In addition, watermelon is excellent for maintaining normal blood pressure.
5. Tomatoes
Tomatoes are commonly considered vegetables because of the savory dishes in which they are featured, but they are actually fruits and should be part of any balanced diet.
Tomatoes are not only an excellent source of vitamin A but also lycopene, another potent antioxidant that can help neutralize harmful free radicals and lower your chance of developing chronic diseases.
6. Avocados
Water-soluble vitamins like vitamin C and several B vitamins assist in promoting immunological and eye health and avocados are high in fat-soluble vitamins like vitamins E and K, which help maintain healthy skin, hair, nails, and cell membrane permeability, according to Dr. Jonathan.
Avocados, as a replacement for saturated fats, polyunsaturated omega-3 fats, and monounsaturated fats, have been shown to prevent cardiovascular disease and enhance blood sugar control, and they can be found in abundance in these foods. Also check: best diet pills
Eating avocados has been linked to a reduction in LDL (“bad”) cholesterol, which can improve heart health by keeping the arteries free and reducing the risk of cardiovascular disease, according to a study published in the Journal of the American Heart Association in 2022.
7. Oranges
The vitamin C content of oranges may get all the attention, but they also supply a plethora of other beneficial elements, such as potassium, iron, calcium, vitamin E, and several B vitamins. Orange extracts are also present in slim matcha tea, which helps in weight management.
Collagen production is stimulated by vitamin C, which slows down the aging process and preserves a youthful appearance. A 2019 study published in PLoS One found that the polyphenol content of orange pulp was high enough to help protect cells from harm.
