Blueberries are among fruits with highest antioxidant content

An apple a day keeps the doctor away, right? We grew up hearing the cliched expression, but do you know how much fruit you should actually be eating per day?

The recommended intake depends on a number of factors, but adults should generally consume 1.5 to 2 cups of fruit daily, the Centers for Disease Control and Prevention says.

One cup of fruit could be an apple, a banana, a cup of blueberries, three medium-sized plums or seven slices or chunks of mango, for example.

While all fruits are healthy, registered dietitian nutritionist Danielle Crumble Smith recommends one nutrient-packed fruit in particular – wild blueberries.

Blueberries contain lots of fiber, which keeps you fuller for longer. They also rank among the fruits and vegetables with the highest antioxidant content. Antioxidants prevent or delay cell damage.

"From a cognitive standpoint, there are a lot of benefits in terms of memory and some studies show cardiovascular benefits or cancer-fighting compounds," Crumble Smith says. "Overall, [they] decrease inflammation."

Still, Crumble Smith says eating wild blueberries is not essential to getting the healthy nutrients of fruits. Eating fruit of any kind will yield healthy results, though some fruits have nutrients that serve different purposes.

For example, apples contain pectin, a fiber that acts as a prebiotic that can aid colon function and digestion.

Vitamin C-rich fruits should also be on your radar, including citrus fruits (oranges, grapefruit and lemons, to name a few) and strawberries.

"Vitamin C helps with collagen production, and in our generation, people are concerned about decreasing wrinkles and hair, skin and nail health," Crumble Smith says. "Vitamin C is actually really crucial for that."

Source: USA Today

002