8 healthiest fruits and veggies available all year long
You can get nutrients from these fruits 365 days a year.
You can eat these delicious sweet yellow fruits all year. Bananas are rich in health-boosting fiber, potassium, and vitamin B6. And, according to 2012 research from Appalachian State University, bananas fuel workout performance just as well as sports drinks do. Mix up a banana smoothie or eat the fruit whole with some peanut butter for an energy boost that lasts for hours.
Avocados, classified as fruits due to their pits, come from California year round. They contain more than 20 vitamins and minerals, including potassium, fiber, and vitamin C, along with a healthy dose of unsaturated fatty acids. Avocado consumption supports heart health, weight management, and healthy aging.
3. Frozen raspberries
Raspberries are among the healthiest foods you can eat. They’re packed with antioxidants. Plus, raspberries help reduce inflammation as well as the risk of obesity, metabolic dysfunction, heart disease, Alzheimer’s, and type 2 diabetes. Even though the berries do have a short season (peaking in late June and done by early August), you can eat them all year frozen. Because they are picked and sealed at the height of their freshness, frozen raspberries actually have higher antioxidant levels than fresh berries, according to research from the University of Chester.
Apples’ peak ripeness is between August and November, but they’re available 365 days a year, thanks to cold storage. According to a study from the German Cancer Research Center, people who eat at least one apple per day have a lower risk of breast, colon, kidney, ovarian, and other forms of cancer compared to those who eat apples less often. Apples make a great healthy snack, they are convenient to pack in your purse or a lunchbox.
Tomatoes contain the nutrient lutein, a carotenoid that plays a strong role in brain function, and can enhance cognitive health and memory. Plus, they’re rich in lycopene, another carotenoid that has been linked to a reduced risk of certain types of cancers and heart disease, according to research published in the Annual Review of Food Science and Technology.
Oranges are available year round and have more than your daily vitamin C dose. As we all know, vitamin C is essential to both our body’s tissue health and our immune system’s ability to fight and prevent infections. Instead of fresh squeezed orange juice, which can spike your blood sugar and insulin levels, eat the whole fruits which are so full of fiber that the American Diabetes Association even lists them as one of the best foods for people with diabetes.
The lemon is available year round. A little lemon can give your day a healthy dose of flavor and it could also promote fat loss through the up-regulation of certain genes. Adding a few squeezed lemon slices to your water can add flavor to help you increase your daily water intake. Lemons also contain the electrolytes that your body needs mid- and post-workout.
8. Dried apricots
Rich in vitamin A (which promotes immune function, vision, and reproductive health) as well as potassium and fiber, apricots are only in season for a short time in the summer. Of course, you can find imported varieties come from far-off countries during every season, but that means they aren’t quite as fresh or ripe as fresh in-season fruits. What can you do? Opt for dried apricots. Accordit to research in the Journal of the American College of Nutrition, the antioxidants contained in dried fruits are significantly more potent than those found in their hydrated counterparts. You can throw dried apricots in your trail mix, cereal, or eat by themselves before your workout. Keep in mind that dried apricots are pretty packed with sugars, so eat them in moderation.