By J. Lang Wood

Nutrition experts advise everyone to increase the amount of fruits and vegetables in their daily diets, but some fruits have special benefits to keep your body functioning at its best. If you add these fruits to your diet on a daily basis, you will increase the amount of vitamins, minerals and antioxidants needed to resist disease and increase energy levels.

Blueberries

Research has found that blueberries are packed with nutrients, such as vitamin C, vitamin B6, vitamin K, potassium, calcium, iron, zinc, phosphorus, sodium and copper. They also contain substantial amounts of beta-carotene, choline, folate and vitamin E. These colorful berries contain phenolic compounds and antioxidants that help to reduce blood pressure, regulate blood sugar and resist both heart disease and cancer. They can even promote weight loss, good digestion and improved mental health.  Blueberries can be used on your breakfast cereal or plain, as a mid-morning snack. Add blueberries to your plain, low-fat yogurt for healthy, tasty treat or in salads for a colorful bit of sweetness.

Bananas

Self-wrapped and easily portable, bananas are one of the most popular fruits, but they also contain a number of healthy compounds that should put them on your daily must-have list. Bananas contain potassium, iron, manganese, vitamin A, vitamin C, vitamin B6, niacin, riboflavin and folate. They can help regulate blood pressure, prevent asthma and decrease the risk of heart disease and cancer. Bananas have also been found to promote healthy bone density and blood sugar levels. In addition, they contain tryptophan, which helps to regulate mood and preserve memory function.

Apples

“An apple a day” may be an old adage, but science has found apples do provide significant health benefits. Many of these benefits are due to the high amount of fiber in apples, which can help to lower cholesterol, aid in weight management, detoxify the liver and improve the digestive system. Apples also contain B vitamins, vitamin A, vitamin K, manganese potassium and copper. The phytonutrients and flavenoids in apples help to resist disease and prevent abnormal cell growth. Biting into an apple also produces saliva that helps to scrub teeth to improve dental health. The beauty of apples is that they come in many varieties, each with its own subtle flavor and texture. You can experiment with all of them to find your favorite and find new ways to add them to your favorite foods. Applies in salads, in baked goods, in cereals, in smoothies and simply as a raw snack can add their many nutritional benefits to your daily diet.

Oranges

Known for its high vitamin C content, oranges have a reputation for keeping colds and other illness at bay. It turns out that this reputation is well deserved, providing not only C, but also vitamin B1, folate, potassium, calcium and pantothenic acid to your daily diet. Oranges are also a source of fiber, which is known to help reduce cholesterol and cardiovascular disease. Eating oranges can also help to reduce your risk of kidney stones, asthma, Alzheimer’s disease and gastrointestinal disorders. In salads, cooked vegetables, poultry dishes and desserts, oranges add zesty flavor and healthy nutrition to your diet.