7 Fruits Experts Say You Should Eat Every Week For Better Health

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An apple a day may keep the doctor away, but experts say you need more than that to maintain good health.

According to an article in Eating Well, eating a variety of fruits each week can lead to a healthier gut, which can “improve heart health, boost immunity and even benefit mental health.” Here are seven fruits proven by studies and experts to add to your weekly menu.


Apples are an excellent source of fiber, both soluble and insoluble. Soluble fiber helps food move faster through your digestive tract, and insoluble fiber “helps bulk the stool” so it’s easier to go to the bathroom.

In addition, Lon Ben-Asher, MS, RD, LD/N and nutritionist at the Pritikin Longevity Center, told Eating Well, “Apples have many anti-inflammatory and antioxidant properties that have been shown to reduce the risk of many chronic diseases such as cardiovascular disease, diabetes and cancer due to polyphenolic compounds.”


According to Ben-Asher: “Avocados are rich in fat-soluble vitamins, such as vitamin E and K, which help maintain healthy skin, hair, nails and cell membrane permeability, as well as water-soluble vitamins such as vitamin C and many B-vitamins, which help support the immune system and eye health. They are also great sources of healthy omega-3 polyunsaturated fats and monounsaturated fats, which are used to replace saturated fats and have been shown to reduce cardiovascular disease and improve blood sugar control.”


“Bananas are high in dietary fiber, which helps keep food in your stomach longer, reducing hunger and keeping you full, thus contributing to better weight management and a reduced risk of obesity,” said Ben-Asher.

In addition, they can improve blood sugar levels, support heart health because they’re high in potassium, improve kidney health and aid exercise recovery, according to Healthline.


“Throughout history, people have used blackberry berries, leaves, and blackberries to treat a wide range of ailments,” Julia Zumpano, RD, told the Cleveland Clinic. “Although modern medicine has replaced these medicinal uses, we are learning that blackberries have many other health benefits.”

They are a rich source of antioxidants, manganese, copper, vitamin A, vitamin E, and vitamin K. These nutrients can reduce inflammation, prevent cardiovascular disease and cancer, and improve brain function.


Blueberries are delicious fresh, frozen and in recipes. They contain a plant compound called anthocyanin, which is a flavonoid that may have antioxidant effects.

“Blueberries are a nutritional powerhouse,” Ben-Asher told Eating Well. Just 1 cup provides 24% of the recommended daily dose of vitamin C.

The little blueberry has also been shown to protect against heart disease and cancer, and may also help support bone strength, mental health and healthy blood pressure, according to Medical News Today.


Most people equate vitamin C with oranges, but that’s not the only benefit you get from the fleshy fruit. They’re also packed with potassium, iron, calcium, vitamin E and a host of B vitamins, reports Eating Well. The pulp also contains polyphenol, which may help protect cells from damage, according to a study in PLoS One.


Prunes are often recommended to people with digestive problems, but they are also high in vitamin K, which can promote blood clotting and bone building. Although prunes and plums contain the same vitamins and minerals, prunes can be eaten for up to a year after being refrigerated in a sealed container, according to WebMD.

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Quote: 7 Fruits Experts Say You Should Eat Every Week For Better Health (2023, January 24) retrieved on January 24, 2023 from https://medicalxpress.com/news/2023-01-fruits- experts-week-health.html

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