While exotic superfruits such as guava, mangosteen, acai, and goji are often praised for their abundant antioxidants and vitamins, familiar fruits like apples and grapes offer similarly impressive health advantages, as highlighted by UC Davis. Despite their regular appearance on shopping lists, these everyday fruits pack a nutritional punch backed by extensive research.
Research indicates that increasing your intake of fruits and vegetables, even by a small amount, may reduce the risk of developing type 2 diabetes. Importantly, you don’t need to indulge in exotic superfruits to enjoy these benefits. Malina Malkani, RDN, the creator of Solve Picky Eating, emphasizes that all fruits contribute to health by providing essential nutrients like fiber, antioxidants, vitamins, and minerals. Incorporating fruits into our daily diets, regardless of their simplicity and accessibility, is beneficial.
Moreover, the widespread availability of everyday fruits increases the probability of including them in your meals. Jessica Levinson, RDN, a culinary nutrition expert from New Rochelle, New York, highlights that common fruits are familiar to consumers, making them comfortable to handle in the kitchen and enabling diverse culinary applications.
While snacking on whole fruits is a commendable choice, integrating them into meals in unconventional ways is equally beneficial. Malina Malkani, a dietitian and mother of three, emphasizes the significance of encouraging children to appreciate a variety of fruits, including those readily available, by fostering creativity in the kitchen. This involves experimenting with diverse cooking methods such as baking, sautéing, roasting, poaching, incorporating them into muffins, or using them as toppings for toast.
Continue reading to discover the remarkable health benefits of these common grocery items. It’s important to note that much of the research mentioned below has its limitations. This is mainly due to the challenges involved in conducting nutrition studies in humans, often relying on self-reported data. Additionally, while some research is conducted on animals, it’s essential to recognize that findings in animals may not always directly apply to human health behaviors, as highlighted by a researcher.
Blueberries are beneficial for promoting healthy weight management.
Blueberries contribute to overall health and cognitive function by enhancing memory and learning abilities, attributed to the anti-inflammatory properties of anthocyanins, the antioxidants responsible for the fruit’s vibrant purple color. Additionally, research indicates that older adults with early cognitive decline may experience neurocognitive improvements with the consumption of blueberry supplements.
Finally, studies have revealed that consuming one cup of blueberries daily can reduce the risk of cardiovascular disease by as much as 15 percent. This compelling finding certainly makes it worthwhile to ensure you have an ample supply of blueberries on hand!
“Beyond their health advantages, blueberries shouldn’t be underestimated for their delicious taste and versatility in cooking,” Levinson emphasizes. “Whether you sprinkle them over cereal or yogurt at breakfast, toss them into salads for lunch, incorporate them into sauces and dressings, blend them into mocktails and cocktails, or utilize them in desserts, the possibilities for enjoying blueberries are endless!”
Tangerines aid in promoting metabolic health.
Research on animals suggests that a flavonoid present in tangerines may offer protection against metabolic syndrome, a cluster of risk factors including elevated fasting blood sugar, high triglyceride levels, and hypertension. In a study where mice were fed a typical “western” diet rich in saturated fat, sodium, added sugar, and refined carbohydrates supplemented with the tangerine antioxidant nobiletin, they exhibited no increase in cholesterol, triglycerides, insulin, or blood sugar levels. Conversely, mice not receiving nobiletin experienced an elevation in these markers.
Further animal research suggests that this compound may inhibit atherosclerosis, a condition characterized by the hardening of arteries, thereby reducing the risk of heart attack and stroke, as outlined by the Mayo Clinic.
Tangerine peels have shown promise in potentially preventing certain types of cancer. Research indicates that a compound found in the peel, known as salvestrol Q40, inhibits the activity of an enzyme associated with the growth of cancer cells. For a refreshing citrus flavor, consider adding some tangerine zest to your tea or sprinkling it over salads.
According to the USDA, a medium-sized tangerine contains 1.6 grams of fiber, supplying nearly 6 percent of your daily value (DV). Additionally, it provides over 23 milligrams of vitamin C, constituting 26 percent of your DV, making it an outstanding source of this essential nutrient.
Grapefruit could potentially aid in the prevention of diabetes and other chronic diseases.
Incorporating grapefruit into your diet may reduce the risk of insulin resistance, a precursor to type 2 diabetes, based on research findings. In a study where overweight adults consumed half a grapefruit, grapefruit juice, a grapefruit pill, or a placebo daily before meals for 12 weeks, those who consumed grapefruit in any form exhibited lower insulin levels (higher levels are indicative of type 2 diabetes). Additionally, individuals who consumed fresh grapefruit lost an average of 3.5 pounds more than the placebo group over the study period. However, it’s important to consult your doctor before adding grapefruit to your diet, especially if you take any medications, as grapefruit can interact with various drugs, according to the U.S. Food and Drug Administration.
Grapefruit offers potential health benefits due to its inclusion of a compound called naringenin, which is present in various citrus fruits. According to a review of research, naringenin may offer anti-inflammatory advantages and aid in guarding against the onset of cardiovascular disease. Additionally, this compound has been associated with the prevention of kidney cysts, as indicated by in vitro and animal studies.
To incorporate grapefruit into your diet, enjoy it as a standalone morning meal, or use it to enhance seafood dishes. You can also add grapefruit wedges to your morning smoothie for an extra burst of flavor. According to the U.S. Department of Agriculture (USDA), half a grapefruit contains nearly 2 grams of fiber. Additionally, grapefruit is rich in vitamin C, with the same serving providing 38.4 milligrams, according to the USDA.
Strawberries are recommended as a component of an anticancer diet.
In a study involving 36 individuals with precancerous esophageal lesions, consuming 2 ounces of freeze-dried strawberries daily for six months resulted in an 80 percent reduction in the severity of the lesions. While researchers are uncertain about the specific vitamins, minerals, or nutrients in strawberries responsible for this effect, they intend to explore the potential of strawberries as a supplementary or alternative treatment to cancer medications. It’s important to note that this study was small and funded by the California Strawberry Commission, so the findings may be biased.
Strawberries, along with other berries, have been suggested to potentially offer protection against skin cancer, bladder cancer, lung cancer, and breast cancer, according to MD Anderson Cancer Center. However, the majority of research in this area has primarily involved animal studies. For instance, one study discovered that strawberry extract could inhibit the spread of breast cancer cells in mice.
Strawberries also contribute to heart health. Research indicates that consuming strawberries regularly can mitigate the inflammatory and blood clotting effects associated with a high-fat, high-carbohydrate meal, thus potentially reducing the risk of cardiovascular disease. Additionally, other studies have shown that women who incorporate at least three servings of strawberries and blueberries into their weekly diet have a lower likelihood of experiencing heart attacks.
“They’re perfect for snacking and offer versatility in various recipes,” says Michalczyk. “Frozen strawberries are also ideal for adding to smoothies,” she suggests.
According to the USDA, one cup of halved strawberries provides more than 3 grams of fiber, constituting approximately 11 percent of your Daily Value (DV), qualifying them as a beneficial source. Additionally, these juicy red berries are rich in vitamin C, with one cup of halved strawberries containing over 89 milligrams, equivalent to 99 percent of your DV.
Apples can contribute to lowering high cholesterol levels.
“The traditional saying ‘an apple a day keeps the doctor away’ might have some truth to it,” suggests Maggie Michalczyk, RD, the founder of Once Upon a Pumpkin, based in Chicago.
In a study, overweight postmenopausal women who consumed approximately one cup of dried apples daily for a year saw a nearly 6 percent decrease in “bad” LDL cholesterol levels. Additionally, their “good” HDL cholesterol increased by approximately 10 percent, and they also experienced an average reduction of 2.4 percent in body fat.
According to the Harvard T.H. Chan School of Public Health, the heart-healthy advantage of apples may be attributed to their pectin (a form of fiber) and polyphenols (a collection of antioxidants).
Further studies suggest that apples might offer protection against chronic obstructive pulmonary disease (COPD), potentially attributed to their abundance of flavonoid antioxidants.
“Apples are rich in various nutrients, particularly fiber, which promotes heart health and may aid in weight loss,” states Malkani. According to the USDA, a medium apple contains a substantial 4.8 grams of fiber, making it a significant source. Additionally, you receive a noteworthy amount of vitamin C, totaling 9.2 milligrams, as per the USDA.
Certainly, apples are an excellent snack choice, but they also lend themselves well to baking or crafting homemade applesauce.
Cranberries contribute to maintaining a healthy smile.
Consider alternatives beyond canned options for these tart fruits.
According to a research review, antioxidants known as proanthocyanidins in cranberries can effectively inhibit the activity of bacteria responsible for dental cavities, promoting good oral hygiene practices. To harness this potential benefit, choose whole cranberries over the jellied variety, as the latter contains a high amount of sugar, totaling 22.5 grams per ¼ cup, according to the USDA.
For a delightful experience with fresh, whole cranberries, consider crafting your own subtly sweet relish or adding a handful to your sparkling water before consuming them.
According to the USDA, when chopped, fresh cranberries provide almost 4 grams of fiber per cup, accounting for 14 percent of your Daily Value (DV) and qualifying them as a good source. Additionally, this serving contains only 5 grams of sugar. Moreover, each cup offers over 15 milligrams of vitamin C, equivalent to 17 percent of your DV, also establishing it as another good source.
Bananas might assist in curbing your appetite, facilitating weight loss.
“Bananas provide antioxidants, fiber, and numerous vital nutrients, including vitamin B6. What makes them particularly intriguing is that their nutrient composition varies depending on their ripeness,” explains Malkani. “Unripe bananas are rich in resistant starch, which aids in appetite reduction and may assist in stabilizing blood sugar levels post-meals by slowing stomach emptying,” Malkani further states, a sentiment echoed by Johns Hopkins.
According to the USDA, a slightly ripe banana contains over 5 grams of fiber. Additionally, bananas are recognized for their potassium content, with the same slightly ripe banana providing 375 milligrams of potassium, as noted by the USDA. Moreover, you’ll receive more than 14 milligrams of vitamin C and 0.2 milligrams of vitamin B6, the latter of which supports both the immune system and metabolism, according to the NIH.
In my view, bananas are an essential item for the grocery list due to their versatility and nutritional value. They serve as an excellent snack or complement to various meals—cue everyone’s beloved banana bread!” expresses Michalczyk.
Grapes possess anti-inflammatory properties, aiding in disease prevention.
Consuming grapes rich in polyphenols may diminish inflammation linked to various health issues, such as type 2 diabetes, atherosclerosis, and high blood pressure, according to research. Additionally, Harvard Health Publishing highlights that persistent, long-term inflammation is correlated with conditions like heart disease, diabetes, cancer, and arthritis.
According to a research review, fruits combat inflammation through multiple mechanisms, including antioxidant activity, reduction of cell oxidative stress, and inhibition of pro-inflammatory compounds known as cytokines.
As stated by the Mayo Clinic, antioxidants are substances present in plants, like grapes, that aid the body in combating free radicals—molecules accumulated in the body due to exposure to harmful substances such as tobacco smoke and radiation. Excessive accumulation of free radicals can lead to oxidative stress, which is associated with various diseases such as heart disease, diabetes, and Alzheimer’s.
Red grapes could potentially contribute to protecting against common ailments such as the common cold. Research suggests that, like blueberries, red grapes contain the compound resveratrol, which serves as an immune system booster. However, in larger doses, this compound has also been associated with heart health benefits and the prevention of certain types of cancers. Despite this, Memorial Sloan Kettering cautions that the majority of research in this area has been conducted on animals, and human studies have not definitively established a tangible benefit.
“Grapes are commonly enjoyed as a snack, but they also offer great versatility in the kitchen,” says Levinson. “They can be utilized to create sauces, dressings, and marinades, and they add delicious flavor when roasted and incorporated into grain salads or paired with meat, chicken, or fish,” she explains. “Additionally, they make delightful additions to salads, side dishes, and desserts.”
According to the USDA, every 2/3-cup serving of seedless grapes provides 229 milligrams of potassium. Quite impressive!
Pears contribute to maintaining a healthy digestive system.
You’ll find pears available in the produce aisle of your grocery store. But before you overlook them, consider picking up a few, especially if you’re experiencing digestive issues.
This is due to the high fiber content in pears. For instance, according to the USDA, one medium pear contains over 5.5 grams of fiber, which constitutes 20 percent of your Daily Value (DV), categorizing it as an excellent source. The significance lies in the fact that dietary fiber, as indicated by a research review, influences the ecosystem of your gut.
Additionally, as highlighted by the Mayo Clinic, fiber supports the proper functioning of your digestive system, with pears ranking among the top fruit sources of this nutrient. Incorporate pears into your next salad or yogurt bowl, or simply enjoy a baked pear topped with cinnamon. Absolutely delicious!
Just know that all fruits (and vegetables) are good choices when it comes to your gut — and your health. “Americans don’t consume enough fruits and vegetables as it is, so any and all consumption of fruit — no matter what kind it is — is beneficial,” says Levinson.
