Did you know that consuming up to 30 different plant species per week can have a good impact on your gut microbiota according to 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 amount of plants you consume each week. What’s more, each bite of these 5 fruits is packed with a variety of health advantages.
Here are the fruits that experts and research recommend you eat each week in order to increase your fibre intake and provide your body with essential vitamins and antioxidants.
1. Apples
According to Ben-Asher, the polyphenolic chemicals in apples contain numerous anti-inflammatory and antioxidant qualities that have been demonstrated to lower the risk of various chronic diseases like cardiovascular disease, diabetes, and cancer. Additionally, they are “rich in soluble and insoluble fibre, which supports gastrointestinal health.”
Apples include both soluble and insoluble fibre, which, despite their differences (soluble fibre absorbs water and forms a gel that moves food swiftly through your digestive tract; insoluble fibre helps to bulk up stool and makes it easier to go to the toilet), makes you feel satiated and full.
2. Blueberries
“Blueberries are a nutritional powerhouse,” says Lon Ben-Asher, M.S., RD, LD/N, a nutritionist at Pritikin Longevity Center. “They contain anthocyanins, which are phytochemical flavonoids that give them a blue/purple color and act as antioxidants that kill free radicals.”
Blueberries are high in several vitamins and minerals, including vitamin C, vitamin K, and manganese, which help reduce inflammation in the body in addition to their antioxidant content. In addition, soluble fibre, which Ben-Asher notes is “important in reducing cardiovascular disease and helping to blunt the glucose spike in people with blood sugar compromise,” is abundant in blueberries.
3. Bananas
The high dietary fibre content of bananas, according to Ben-Asher, “helps keep food in your stomach longer, reducing hunger and keeping you satiated, contributing to better weight management and reduced risk of obesity.” They contain a lot of potassium, an electrolyte that the body needs and which has been linked to lower blood pressure and a lower risk of stroke when consumed in conjunction with less sodium.
4. Oranges
Although oranges are renowned for having a greater vitamin C content, they also include a special combination of minerals, such as potassium, iron, calcium, vitamin E, and a number of B vitamins. Collagen slows down the ageing process of the skin and keeps you looking young thanks to vitamin C. According to a 2019 study published in PLoS One, orange pulp also has a high polyphenol content, which helps to shield your cells from harm.
5. Watermelon
Watermelon is regarded as one of the most hydrating fruits and has a high lycopene content; 92% of the fruit’s flesh is water. While this alone is a fantastic incentive to enjoy this fruit (especially during the hot summer months), watermelon’s potassium concentration also makes it useful for treating sore muscles after exercise. In addition, watermelon is one of the greatest fruits for maintaining normal blood pressure.