{"id":159154,"date":"2025-11-02T18:07:16","date_gmt":"2025-11-02T18:07:16","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/159154\/"},"modified":"2025-11-02T18:07:16","modified_gmt":"2025-11-02T18:07:16","slug":"5-fruits-i-eat-every-day-for-a-strong-immune-system","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/159154\/","title":{"rendered":"5 fruits I eat every day for a strong immune system"},"content":{"rendered":"

I grew up in Nara, Japan<\/a>, surrounded by fruit trees, farms, and generous neighbors who would bring us baskets of freshly picked strawberries, watermelons, persimmons, figs, and pretty much anything that was ripe on their farm.<\/p>\n

Fruit was part of the seasons, traditions, celebrations, and even medicine. As a nutritionist, I still believe that fruit is one of the most powerful tools we have for supporting health and longevity. Plus, it tastes incredible.<\/p>\n

While I’m obsessed with all fruit, here are the\u00a0five I always keep in my kitchen for a long and healthy life.<\/p>\n

1. ApplesZoom In IconArrows pointing outwards<\/p>\n

One of my favorite activities every year is apple picking at Fishkill Farms in upstate New York.<\/p>\n

Michiko Tomioka<\/p>\n

There are over\u00a090 varieties of apples<\/a>\u00a0grown in the U.S., but most people stick to a few like Fuji, Gala, Honeycrisp, or Granny Smith. When you try different types, you’ll get a wider variety of nutrients and flavors.<\/p>\n

How I enjoy them<\/strong>: I eat them with the skin for maximum fiber. I also love adding apple slices to salads, baking them into dishes, including soups, or making homemade applesauce.<\/p>\n

2.\u00a0Citrus fruits<\/p>\n

From\u00a0clementines and navel oranges\u00a0to\u00a0yuzu, lemons, and limes, citrus fruits are rich in\u00a0vitamins C, A, and folate, as well as potassium and fiber.<\/p>\n

They’re also high in flavonoids and carotenoids \u2014 antioxidants that protect your cells<\/a> and support your immune system. Vitamin C also boosts iron absorption<\/a> from plant-based foods, especially important in vegetarian or vegan diets.<\/p>\n

How I enjoy them<\/strong>: Eat the whole fruit, not just the juice. Orange juice lacks fiber and can spike blood sugar. I use the zest and juice for salad dressings, baking, tea, and jams. I often add sliced citrus to salads for a burst of flavor and color.<\/p>\n

Most people discard the peel, but it actually contains<\/a> lots of folate, riboflavin, thiamine, and calcium.<\/p>\n

3. Berries<\/p>\n

Whether it’s\u00a0strawberries, blueberries, blackberries, raspberries, cranberries, or goji berries, berries are low in calories but packed with vitamins, fiber, and\u00a0powerful antioxidants\u00a0like anthocyanins.<\/p>\n

Blueberries in particular are famous for brain and heart health<\/a>, while goji berries are rich in beta-carotene and support eye health<\/a>.<\/p>\n

Zoom In IconArrows pointing outwards<\/p>\n

I love using berries and oranges for homemade jam. So delicious and easy!<\/p>\n

Michiko Tomioka<\/p>\n

How I enjoy them<\/strong>: I eat them fresh when in season. Frozen organic berries are great for smoothies, and dried goji berries make delicious snacks or toppings.<\/p>\n

4. Persimmons<\/p>\n

Persimmons are rich in vitamins A and C, fiber (both soluble and insoluble), potassium, and polyphenols like tannins and flavonoids. Research has shown that they support cholesterol<\/a> and blood pressure control<\/a>, and promote eye<\/a> and skin health<\/a>.<\/p>\n

There are two main types:<\/p>\n