6 Incredible Effects of Eating Fruit Every Day, Dietitians Say: Eat This, Not That

With the colorful A to Z fruits out there, from apples to Zinfandel grapes, it’s probably not hard to name one of nature’s candy that’s your favorite. Not only are the fruits tasty, but they’re also chock-full of vitamins, minerals, and fiber, making them the healthiest dessert around.

Experts recommend eating 1 1/2 to 2 cups of fruit per day. And while most of us would probably say we like this group of food, we don’t necessarily achieve that goal. According to the Centers for Disease Control and Prevention (CDC), only one in 10 Americans get enough fruit or vegetables every day. (Here are some of the unfortunate consequences of skipping your daily allotment.)

Need a little motivation to increase your intake? Check out these six amazing effects of consuming fruit every day.

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You’ve probably heard the advice to “eat the rainbow”. This often touted nutrition mantra isn’t just helpful for taking great Instagram photos. The nutrient compounds that give fruits their colors are also typically antioxidants, the substances that fight free radicals that reduce inflammation.

Almost all fruits contain antioxidants, but some are true powerhouses. “

Berries are packed with antioxidants, which help reduce inflammation, so they would be my best recommendation, “says Carrie Gabriel, MS, RDN.” Citrus fruits like oranges are also helpful. “

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When you reduce systemic inflammation by eating fruit every day, you will gain other amazing benefits in the process, including reducing the risk of some chronic diseases.

“Fruit is rich in vitamins, minerals, antioxidants and phytonutrients that work together in the body to strengthen the immune system,” says Dani Lebovitz, MS, RDN, author of From A to Z with fruit and vegetables. “Eating fruit every day provides your body with the protective effects of these nutrients, which can reduce the risk of heart disease and stroke, lower blood pressure, and even prevent certain cancers.”

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These days, there is a lot of buzz around maintaining a healthy gut. (Don’t miss out on our best eating habits for your gut health!) Having a thriving gut microbiome has been associated with everything from reduced risk of type 2 diabetes to better mental health. Fruit could play an important role in keeping your gastrointestinal tract happy and healthy.

“Fruit is an excellent source of dietary fiber, which helps us maintain a healthy gut and prevents digestive problems such as constipation,” says Gabriel. “The fiber in fruit also helps us feel full longer, makes digestion more efficient, and helps contribute to the formation of good bacteria in our gut, which is essential for proper digestion.”

Some people may feel like too much fruit upsets their stomach rather than calms it down. For these people, Gabriel recommends a simple trick.

“Cooking fruit can break down the fiber and make it easier to digest,” he says.

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The secret to glowing skin may not lie in your medicine cabinet, but in your fruit bowl! Harvesting fruit every day is an easy way to improve skin health. (And we’re talking about eating it, not applying an apricot scrub.)

“Fruit is packed with powerful antioxidants that can help delay skin cell damage by reducing inflammation and offering protection against free radicals,” explains Lebovitz. “Free radicals can accelerate the appearance of skin aging by breaking down collagen in the body, causing wrinkles and an uneven, dull skin tone.”

To combat these problems, Lebovitz recommends choosing fruits rich in vitamin C, such as guava, kiwi, strawberries and oranges. Or check out our list of 33 best foods for glowing skin.

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Drinking lots of water is a solid part of a healthy lifestyle, but not all liquids have to come from drinks. Some may come from food. Fruits are a real treasure for hydration!

“Many fruits contain large amounts of water that can aid in hydration,” says Gabriel. “Watermelon is one of the most hydrating fruits, with a 1-cup serving containing about 1/2 cup of water, as well as fiber and vitamins, and minerals. Strawberries and cantaloupe are also not far behind in water content. “.

So what’s the deal with hydration? The benefits of getting enough fluids every day are endless, says Gabriel.

“Not only does it aid digestion, [but it also] it helps cushion the joints, transports nutrients to the cells and helps normalize blood pressure and heart rate. “

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If you are following a weight loss diet (especially the low carb variety), you may have avoided fruit for fear that they contain too much sugar and carbohydrates. But fruit isn’t necessarily an enemy to your waistline. Indeed, compelling research shows otherwise. A study of over 26,000 adults found that the more fruits (and vegetables) people ate, the less body fat they had. And a 2019 systematic review concluded that fruit may have a place in the prevention and management of obesity and excess body fat.

“Eating fruit every day can promote weight loss because most are relatively low in calories and high in fiber, which means it will help you feel full for longer,” says Lebovitz. “Try high-fiber, low-sugar fruits like passion fruit, raspberries, blackberries and pomegranate.”

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