A balanced diet can provide the nutrients your body needs, contributing to temporary well-being and longevity. As part of its dietary guidelines, the World Health Organization suggests consuming at least 400 grams of fruit per day, which is about 5 portions.
According to nutritionist Ryan Marques, from Clínica Aesthesis, in Brasilia, the ideal solution is to incorporate several fruits into the diet so that their benefits are complementary. “We must include options in the menu to ensure a balanced diet, the variety of fruits allows us to benefit from the benefits of each one,” she advised in an interview before the conference. Capitals.
Nutritionist Bruno Roa, who also works in Brasilia, recalls that food choices must be tailored to the individual’s purpose, which is why it is important to seek guidance from a nutritionist. “There are no good or bad people. When it comes to food, we need to understand how to combine the choices with each other, meet our purposes and fit into our lifestyle.” Capitals.
Learn about the best fruits that you can include in your daily diet:
Nutritionist Ryan Marquez points out the five fruits she considers the most nutritious to be part of your daily diet.
1- Apple
With a mild, easy-to-digest flavor, apples are loaded with potassium, fiber, and antioxidants. They fit into your menu in a versatile way: they can be tossed in your bag for a quick snack or used to prepare more elaborate recipes.
One of the benefits of eating it is weight loss, as apples contain a large amount of fiber that creates satiety. Pectin, a soluble fiber found in the fruit, also works to improve the microorganisms in the intestines.
2- Orange
Oranges are a source of fiber, vitamins, flavonoids and beta-carotene.
Oranges have the benefits of improving immunity and fighting premature aging.
3- Papaya
Papaya is a great fruit choice to eat every day. It contains high concentrations of fiber, vitamin C, vitamin A and beta-carotene.
The soluble fiber in papaya improves bowel function. Moreover, it is rich in vitamin K, which helps in bone health.
4- Banana
Bananas are a powerful source of energy, due to their fructose content. They are also rich in magnesium, potassium and vitamin C.
5- Guava
Guava is rich in vitamin C, fiber, antioxidants and potassium.
Eating guava daily improves insulin sensitivity, which reduces the risk of diabetes, and helps control cholesterol, which facilitates the elimination of fat in the stool.
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