Top 5 Fruits You Should Have Every Day and Why

Fruits are ofcorse one of the loveliest parts of our everyday meal. They are an excellent source of essential vitamins and minerals, and they are high in fiber. There are much research works proving that having a minimum of 4-5 servings of fruits per day can help boost your mood and reduce your risk of heart disease, obesity, and type 2 diabetes. Even though every fruit is great in its own way, there are a few that give amazing results if consumed every day. This article will cover the top 5 fruits you should have every day and why. 

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Cut apples for daily nutrition

Apple 

Almost everyone loves apples and we are all familiar with the saying “An apple a day, keeps the doctors away”. Apples are filled with nutrients including vitamin C, fiber, and potassium, all important in supporting our health. 

I always nicely slice up an apple every day and add it to my breakfast to give my meal that sweet touch.

Why Is It Good to Eat Apples?

Apart from its high nutritious content, it also helps you in feeling full and also reduces your calorie intake. Like most fruits, apples also help curb your sugar craving which ultimately can help you in weight management.  

Benefits of Eating Apples Every Day 

  • Supports in having a healthy immune system 
  • High in antioxidants
  • Lowers high cholesterol and blood pressure
  • Can support healthy weight loss

How Many Apples Should You Eat a Day?

You can have one or two apples a day, according to your mood. Try not to have more than 3 every day or it could lead to digestive issues in the long term and also a spike in blood insulin. 

When Should I Eat Apples Every Day?

The most ideal time to have apples are in the morning. Apple is fibrous and in the morning it is easier for your stomach to digest it and absorb the nutrients completely.

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Oranges for daily nutrition

Orange

The beautiful fruit, named in its color. Oranges are widely known for their Vitamin C and rich mineral contents. They are even really good for your skin as well. They even help reduce or wrinkles as per many studies. 

I follow a Rainbow code for my breakfast meal and orange is my favorite color

Why Is It Good to Eat Oranges?

Oranges help lower your levels of the stress hormone cortisol and your blood pressure. They are also anti-inflammatory, high in fiber, High in calcium and folate. 

Benefits of Eating Oranges Every Day 

  • Protects cells from damage
  • Helps in collagen production
  • Helps in iron absorption to fight anemia
  • Boosts immune system 
  • Slows down skin aging
  • Improves eyesight

How Many Oranges Should You Eat a Day?

There are mixed studies showing that you can have as many as you wish as well as some showing you shouldn’t have more than one a day. If you are facing any gastrointestinal symptoms, then I would suggest sticking to having only one a day.  

When Should I Eat Oranges Every Day?

Oranges are acidic, so its best not to have them before bed, The best time to have oranges are in the morning with your breakfast or as a snack throughout the day. 

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A cup of cut bananas for daily nutrition

Banana

Bananas in daily nutrition is a very widely known factor, came in existence after the famous morning banana diet. The banana diet mainly consists of relying on only banas for breakfast which aids in fast weight reduction. I personally dont recommend this diet as even though bananas are highly nutritious, they do lack a few nutrients that should be attained from other fruits or vegetables. 

Why Is It Good to Eat Bananas?

Bananas are highly nutritious in fiber, potassium, folate and antioxidants. They are also rich in vitamin C. All and more of its benefits makes them a good recommendation to have before a workout as it gives you the energy you need to do work. 

Benefits of Eating Bananas Every Day 

  • Helps you feel full
  • Aids in weight management 
  • Powerful antioxidants 
  • Improves digestive health 
  • Moderates blood sugar levels 
  • Highly nutritious 

How Many Bananas Should You Eat a Day?

Scientific data from the USDA states that you should have 2 bananas a day. There isnt much issues in having more than two, but there some research works that show some people might face excess high vitamin and minerals if consumed too much. 

When Should I Eat Bananas Every Day?

Bananas are one of those fruits that dont exactly have a perfect timing. They can be consumed on an empty stomach, in the morning, before meal, before workout or even in the evening. 

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A halved pomegranate for daily nutrition

Pomegranate

Pomegranates are always the pop of color in my nutritious breakfast as well as my pop of happiness. I absolutely love them. After just a few days of continuous consumption itself, you can feel that your digestion gets clean and you will feel super healthy. Pomegranates are also one of the top sources to improve your immunity. 

Why Is It Good to Eat Pomegranates?

Apart from the before mentioned facts, pomegranates actually have the capability to burn belly fat !!!!! pomegranates block tryglycerides, which are the fat that gets into the blood and causes heart diseases. So they technically attack these fats even before they get a chance to store and also attacks the ones that are stored. 

Benefits of Eating Pomegranates Every Day 

  • High antioxidants and Vitamin C
  • Helps in cancer prevention and avoiding heart diseases
  • Helps in digestion 
  • Aids in weight management and belly fat reduction 
  • Low calorie

How Many Pomegranates Should You Eat a Day?

The recommended intake is below 2 cups, I personally recommend taking about half a pomegranate a day 

When Should I Eat Pomegranates Every Day?

The best way and time to have pomegranates is in the morning on an empty stomach or with your breakfast.

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A pineapple cut in 1/4 for daily nutrition

Pineapples

My favorite tropical fruit and a must have delicacy. It is actually a wonderful fruit that many even use in savory curries and dishes. They are well known for their digestion enhancements and the perfect sweetness in the middle of your savoury meals. 

Why Is It Good to Eat Pineapples?

Pineapples are high in Vitamin C, helps in digestion and even keeps your bones strong. There are even studies that prove they can aid in weight loss.  Their highly beneficial status makes them an important part of our daily nutrition.

Benefits of Eating Pineapples Every Day 

  • High in vitamin C
  • Anti inflammatory and high in Antioxidants 
  • Boosts immunity 
  • Aids in weight loss
  • Strengthens bones 
  • Improves digestion 

How Many Pineapples Should You Eat a Day?

I personally recommend not having more than one cup/serving of chopped pineapples a day. But if having pineapples are stopping you from eating other sugars and sweets, then definitely go for it more. 

When Should I Eat Pineapples Every Day?

To get the maximum benefit of pineapples in terms of digestion, it is best to have them during meals as a snack or as a pop of flavor. 

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A group of Colorful fruits

Rounding It up Fruitfully 

The USDA recommendation is to have about 2cups of fruits daily. I personally recommend mixing these fruits as a fruit salad and having them everyday. Mix up your style and make them a healthy snack. It will not only help you reduce taking in artificial sugar, but also give you much more health and wellness benefits. 

So to round up, Add an apple, an orange, 2 bananas, a cup of pineapple and pomegranates to your daily food list.  

Always keep in mind, too much of anything is ofcorse bad. So dont fill yourself up with a lot of fruits everyday, this could lead to digestive problems, nausea, decentry, BP raise and even blood sugar raise. As i said before, add these as a snack option and enjoy . 


Healthy eating is a culture and not an aim, so dont expect immediate results from anything. Just keep your trust in good daily nutrition and you will find the result when people tell you that you look absolutely amazing. 
- Zin Pyari 

Resources 

Medical news today – https://www.medicalnewstoday.com/articles/267290 

Times of India – 6 possible side effects of eating too many apples – https://timesofindia.indiatimes.com/life-style/health-fitness/diet/6-possible-side-effects-of-eating-too-many-apples/photostory/80363064.cms 

WebMD – https://www.webmd.com/food-recipes/health-benefits-oranges#:~:text=The%20vitamin%20C%20in%20oranges,absorb%20iron%20to%20fight%20anemia 

Medical news today – banana – https://www.medicalnewstoday.com/articles/271157#:~:text=Bananas%20contain%20fiber%2C%20potassium%2C%20folate,on%20a%20low%20fiber%20diet

Healthline – https://www.healthline.com/nutrition/11-proven-benefits-of-bananas 

Metabolic research center – https://www.emetabolic.com/locations/centers/murfreesboro/blog/eat-well/pump_up_your_weight_loss_efforts_with_pomegranate_seeds/ 

Medical news today – pomegranates – https://www.medicalnewstoday.com/articles/318385 
Everyday health – https://www.everydayhealth.com/diet-nutrition/8-reasons-eat-pineapple/