All articles tagged with #fruits
A dietitian ate sweet cherries daily for a week and found it an easy, satisfying snack that adds fiber, potassium, vitamin C and anthocyanins. No dramatic health changes occurred in that short window, but benefits like better satiety and potential gut health support were noted. Frozen cherries offer a convenient alternative with similar nutrition. Overall, a tasty, low‑risk habit to enjoy during peak cherry season.
A cardiologist highlights four BP-supporting fruits—bananas (potassium), avocados (potassium, fiber and healthy fats), berries (anthocyanins), and kiwis (vitamin C and potassium). A diet rich in these fruits can help increase potassium to offset sodium’s effects and support healthier blood vessels, though reducing sodium remains important for blood pressure management.
A TODAY health feature lists nine fruits that provide small amounts of plant-based omega-3 (ALA), led by walnuts as the richest source. Other options include plantains, cherimoya, guava, avocado, mamey sapote, jackfruit, kiwi, and papaya. While these fruits can help contribute toward daily omega-3 targets, the body converts only a portion of ALA to EPA/DHA, so algae-based supplements or direct EPA/DHA sources (like fish) remain important for optimal brain, heart and eye health.
Prebiotics feed gut bacteria and support digestion, immune function, and mood; while many rely on supplements, this TODAY piece lists fruits that provide prebiotic fiber or prebiotic-like polyphenols. Highlights include unripe bananas (resistant starch), apples and pears (pectin), blueberries and strawberries (fiber + polyphenols), avocado (pectin + healthy fats), dates, nectarines (fructooligosaccharides), and grapefruit (pectin). The article also mentions traditional prebiotic vegetables like dandelion greens, Jerusalem artichokes, garlic, leeks, and onions. To maximize benefits, choose slightly green bananas and eat a variety of these fruits as part of a fiber-rich diet.
Dietitians note that fruit is a carbohydrate and can affect blood sugar, but fruit shouldn't be avoided; choose low-sugar, high-fiber options and pair fruit with protein or fat to slow glucose rise. The recommended picks are blackberries, blueberries, raspberries, figs, prunes, apples, strawberries, kiwi, and grapefruit, which support vitamins, minerals, and antioxidants while helping manage inflammation when eaten in appropriate portions.
A USC Norris Comprehensive Cancer Center study of Americans under 50 who don’t smoke found higher lung cancer rates among those with a diet rich in fruits and vegetables, with pesticide exposure suspected as a possible factor; researchers caution that further confirmation is needed.
A Frontiers in Nutrition study of 400 participants comparing solid fruit, juice, and smoothies found that whole fruit consumption associates with better health outcomes (lower BMI and fewer cardiovascular risks) than juice, while juice drinkers and those who rarely eat fruit fared worse (higher cholesterol and diabetes prevalence; poorer energy and sleep). Smoothies perform better than juice due to fiber retention and potentially better nutrient absorption, but all forms should be consumed in moderation; NHS guidance recommends keeping juice to about 150 ml daily as part of a balanced intake.
A Parade-reported analysis of 22 studies with over 1 million people links regular fruit intake to lower colorectal cancer risk: watermelon (26% lower), apples (25%), kiwifruit (13%), citrus fruits (9%), and berries are associated with reduced risk. Experts emphasize that a fiber‑rich, whole‑food diet, regular exercise, avoiding tobacco and excessive alcohol, and following colorectal cancer screening guidelines (start at age 45 or earlier with family history) are important parts of lowering risk.
A TODAY health piece explains that chronic inflammation raises risks for heart disease, cancer, and cognitive decline, while fruits—rich in antioxidants, polyphenols, flavonoids, and fiber—can help reduce inflammation. It highlights berries, cherries, grapes, apples, pomegranates, watermelon, citrus, peaches, and pineapple as top choices, notes that whole fruit is generally preferable to juice though 100% juice can still provide anti-inflammatory compounds, and encourages a varied, colorful fruit intake to support a healthy gut and overall inflammation reduction.
Eating one banana daily is generally safe for most healthy people and provides potassium, fiber, vitamin C, and resistant starch that can support digestion, fullness, heart health, and exercise recovery. However, those on low-potassium diets or needing to monitor blood sugar should watch portions; while bananas help meet fruit intake, nutritionists recommend incorporating a variety of fruits for balanced nutrition.
Certain fruits like bananas, oranges, avocados, and dried fruits can be harmful to individuals with chronic kidney disease due to their high potassium and sugar content, while fruits like watermelon, berries, and pineapple are beneficial for kidney health. It's important for those with kidney issues to choose their fruit intake carefully and consult with healthcare professionals.
Incorporating blueberries, oranges, papaya, and kiwi into your diet can support eye health by providing antioxidants, vitamin C, carotenoids, and anti-inflammatory nutrients that help protect against age-related eye conditions and improve vision. These fruits are easy, affordable, and beneficial for maintaining eye function, especially for those exposed to digital screens or environmental stressors.
A Harvard-trained gastroenterologist warns of rising colon cancer cases among young adults and recommends incorporating citrus fruits, kiwi, apples, and watermelon into the diet to support gut health and reduce cancer risk, emphasizing the importance of a balanced microbiome and antioxidants.
Harvard-trained gastroenterologist Dr. Saurabh Sethi recommends 10 low-sugar desserts, such as berries with dark chocolate, roasted figs, chia seed pudding, and Greek yogurt with honey, that support gut health by providing prebiotics, probiotics, and healthy fats, proving that desserts can be both delicious and beneficial for digestion.
Peaches are a good fruit choice for people with prediabetes or diabetes because they have a low to moderate glycemic index and are rich in vitamins and fiber. They can be enjoyed fresh, grilled, or added to salads and paired with protein-rich foods for a nutritious, blood sugar-friendly snack or meal. However, individuals should consult healthcare providers for personalized advice.