We know fruits are an important part of our diet, but what are the healthiest fruits? There is so much controversy around certain fruits containing too much sugar, or only eating specific fruits when they are in season. Don’t let diet culture scare you!
The Truth About Sugar and Fruit
While researching for my book, Anxiety-Free with Food, I found studies showing that people with mood disorders often have diets that are low in fruits and vegetables and high in fat and sugar. While fruit is known to be nature’s candy, I can see why you may believe we should avoid fruit. While it does contain sugar, it is all-natural sugar, along with a number of vitamins, minerals, and antioxidants necessary for us to properly function.
Eating fruit regularly is way better for us nutritionally when we are craving something sweet rather than opening a bag of candy full of refined sugar. I am here to share the healthiest fruits based on the season and which fruits we should incorporate into our daily lifestyle to receive all of the health benefits.
Choosing the Healthiest Fruits
Eating seasonally is important because this is when the foods will be the freshest and contain the most nutrients possible. Produce that is purchased out of its season is not going to be as fresh and is at risk for a higher level of contaminants. Here are the top fruits we should be eating on a weekly rotation and the best seasons to purchase them.
Blueberries
Blueberries are a powerful super fruit. When tested among 20 fruits, guess which one ranked first for antioxidant capacity? Blueberries!
The reason? Mainly their many phytochemicals, including anthocyanins, catechins, quercetin, kaempferol, and other flavonoids (these are antibacterial); ellagitannins and ellagic acid; and pterostilbene and resveratrol. They also contain vitamins C and K, manganese, and fiber. Blueberries are definitely my berry of choice.
While they are sweet enough to satisfy my sweet tooth, they don’t spike blood sugar or create an acid-forming environment in which disease can grow. Adding a handful of blueberries to your daily routine can have a large impact on your health. Blueberries are mainly in season from early June through August.
Strawberries
Strawberries provide a rich amount of antioxidants, which we can all use, especially Vitamin C. Multiple studies have shown that a diet rich in vitamin C may improve mood, support healthy brain function, help calm you, and put you in a better frame of mind.
Strawberries prevent homocysteine from forming in unhealthy amounts, and therefore they enable the blood to deliver these important chemicals to the brain. A strawberry also looks like a heart. When we eat a strawberry, it gives us a psychological reminder that we are receiving love and strengthening our hearts—and the more love we experience, the less anxiety we will have.
There is a risk that strawberries may contain pesticide residue, so it is important to buy organic strawberries or grow your own! They are worth the effort, as your antioxidant levels will increase just half an hour after eating these delicious beauties. Strawberries are most likely to be in season from mid-May to early July.
Oranges
Isn’t it interesting that when we get a cold or feel our immunity is running low, we often crave oranges? Oranges contain vitamin C and a lot of other antioxidants, so you definitely want them in your fruit bowl. They are so cheerful, even just looking at a vibrant orange can brighten our mood. But combined with their scent and flavor, well, the impact is incomparable.
I would recommend eating oranges a few times a week or purchasing a fresh squeezed orange juice with no added sugar to drink daily. Oranges are most in season from December until March.
Apples
Ever heard the expression “an apple a day keeps the doctor away?” Well, there’s truth in those words. Flavonoids found in apples, like quercetin, can destroy cancer-causing free radicals in the lungs. According to a 1999 study published in the Journal of the National Cancer Institute, people who eat apples on a regular basis can lower their risk of lung cancer by up to 60 percent.
An apple makes a great low-sugar afternoon snack with some sunflower seed butter or nut butter. Apples are in season from late July through early November.
Avocados
Botanically, avocado fruit is a berry with a single large seed! I know you will never look at an avocado the same way again now that you know this, right? Avocado is known as a superfood because of its exceptional nutritional and phytochemical composition; it is a rich source of potassium, vitamins E and C, and beta-carotene (provitamin A).
Moreover, avocados contain a number of minerals, including phosphorus, magnesium, calcium, sodium, iron, and zinc. Compared to other vegetable oils, avocado oil is high in monounsaturated fatty acids (MUFAs), healthy fats like oleic and palmitoleic acids, and low in PUFAs, like linoleic acid and linolenic acid. Avocado oil proved to increase the production of collagen, a protein that is a major component of connective tissue and decreases inflammation.
Avocados are notable for being potassium-rich. A single serving provides 60 percent more potassium than an equal amount of banana. Avocados also improve the bioavailability of nutrients. In other words, when you eat avocado, your body is better able to absorb more of certain nutrients from other foods and supplements. The best times to buy avocados are January through March.
Listen to Your Body
While these are the top fruits we should be eating regularly for the nutritional benefits, having any fruit is great! Each fruit offers different nutritional benefits and can benefit our health in some way. It is important to listen to your body and know which fruits work best for you. Some people do better eating a diet higher in fruit and vegetables and lower in protein, while some people need more protein and less fruit. It is also important to know what helps your body function the best.
And remember, eating seasonally is the best way to receive the freshest and highest level of nutrients from fruit. You can search your region and what fruits and vegetables are in season each month of the year.
