Because nothing beats sitting down to a gorgeous plate of fruit every morning!
Fruit truly is the perfect food. It’s the easiest for our bodies to digest, and our system has to do almost nothing to break it down.
All fruit is good for you, but we should eat it when it’s ripe to properly digest it and use it for energy.
Think of all the colors, shapes, and textures of fruit as different antioxidants and phytonutrients to load up on. And then include a variety of fruits in your diet to take advantage of all the benefits they have to offer — from fighting colds and warding off inflammation to making your skin glow and your hair shiny.
Instead of sitting down to a piece of toast or an egg white omelet tomorrow morning, do something amazing for your health and indulge in one of these delicious fruit plates.
Pineapple is packed with vitamin C and contains an enzyme called bromelain that reduces inflammation of the gut, boosts immune function, and stimulates protein digestion.
Try combining it with blueberries, which are loaded with antioxidants and vitamins A, C, and E.
Anthocyanin is the main antioxidant in both blueberries and cherries and is what gives these fruits their gorgeous deep blue and red colors.
Grab some tart cherries over sweet ones as they are shown to contain higher amounts of phenolic compounds, delivering a stronger anti-inflammatory punch.
Feeling a little run down? Kiwi, grapefruit, and strawberries can give your immune system the boost it needs to keep you healthy.
Kiwis are rich in vitamin C, which helps support the immune system and prevents free radical damage that can lead to inflammation in the body.
Grapefruit and strawberries are also some of our top vitamin C foods (containing more C than oranges!) that can help boost immunity and fight off sickness. Rich in both vitamins A and C, strawberry seeds also contain minerals that support immune function.
Helpful hint — don’t wait until it’s too late and you’re already sneezing. This would be a great fruit plate to get in before a long flight so that your immune system is strong and ready to go.
These three fruits are high in antioxidants and disease-fighting compounds that protect our bodies from free radical damage and keep us looking and feeling youthful.
The resveratrol in red grapes — and red wine — offers powerful antioxidant and anti-aging properties that help combat disease and signs of aging. Grapes are also high in lutein and zeaxanthin, which keeps our vision strong and can minimize the harmful effects of ultraviolet rays.
Pomegranates contain higher levels of antioxidants than most fruits and can help to reverse free-radical skin damage.
Figs are not only dangerously delicious — they are also rich in minerals including potassium, calcium, magnesium, iron, and copper and they are a great source of vitamins A, E, and K.
Incorporate some of these antioxidant fruits on your plate to help you fight disease, age gracefully, and keep strong.
We can’t detoxify without the help of foods that will hydrate and flush toxins out of the system.
So, let’s start with watermelon, which is 92 percent water and also contains a major detoxifying agent called glutathione. It is also a source of lycopene and vitamins A and C, which further aid in detoxing and fighting free radicals.
Super alkaline upon digestion, lemon is also a strong detoxifier and has antibacterial and antiviral qualities. I like to squeeze it over my fruit, add it to green juice (with lots of parsley and cucumber for a major de-bloating combination), or drink it with warm water first thing in the morning to help cleanse the body and get the digestive system going.
And let’s not forget goji berries. These little guys are a great source of antioxidants, vitamins (A, B, C, and E), iron, and choline, which the liver needs for detoxification processes.
Here’s what you should be eating on the morning before your next big event!
Papaya is full of antioxidants and nutrients that assist in the production of collagen. It also contains an enzyme called papain that helps to counter skin damage.
Blackberries are delicious low-sugar fruits that are packed with antioxidants and vitamins A and C.
We don’t want to miss out on cantaloupe. It contains beta-carotene, which is converted into vitamin A in the body and helps make our skin glow and our hair strong and shiny.
The next time you’re looking for some fuel or wanting to charge up your pre- or post-workout, throw together this energy plate. These nutrient-rich fruits (yes, avocado is a fruit) will replenish and keep you going for hours.
Bananas provide us with quick energy and are a great choice pre-workout. The healthy fats in avocados slow down digestion and are better to incorporate into your post-workout meal.
Apples are high in fiber and will keep you full for long periods of time. Take your pick or choose all three… If you’re looking for a burst of energy, this plate is for you.
All of these fruit combinations are powerful and provide a variety of health benefits.
From antioxidant and anti-inflammatory boosts to gorgeous, glowing skin and strong immunity, look to fruit for medicinal qualities and begin experimenting with some of these combinations today!
Nathalie Rhone, MS, RDN, CDN is a registered dietitian and functional medicine nutritionist with a BA in Psychology from Cornell University and a MS in Clinical Nutrition from New York University. She’s the founder ofNutrition by Nathalie LLC, a private nutrition practice in New York City focusing on health and wellness using an integrative approach, andAll Good Eats, a social media health and wellness brand. When she isn’t working with her clients or on media projects, you can find her traveling with her husband and mini-Aussie, Brady.
Additional research, writing, and editing contributed by Chelsey Fein.
I'm Nathalie Rhone, a registered dietitian and functional medicine nutritionist with extensive expertise in health and wellness. I hold a BA in Psychology from Cornell University and an MS in Clinical Nutrition from New York University. My background includes founding Nutrition by Nathalie LLC, a private nutrition practice in New York City, and creating All Good Eats, a social media health and wellness brand. I specialize in an integrative approach to health, and my commitment to promoting well-being is evident in my work.
Now, let's delve into the concepts discussed in the article about the benefits of consuming different fruit combinations:
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Digestibility of Fruit:
- Fruit is highlighted as the perfect food due to its easy digestibility, requiring minimal effort from our bodies to break it down.
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Eating Ripe Fruit:
- Emphasizes the importance of consuming fruit when it's ripe for proper digestion and energy utilization.
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Variety in Fruit Consumption:
- Recommends incorporating a variety of fruits into the diet to maximize benefits, ranging from fighting colds and reducing inflammation to improving skin and hair health.
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Anti-Inflammatory Plate:
- Cherry, pineapple, and blueberry combination is suggested.
- Pineapple is praised for its vitamin C content and the anti-inflammatory enzyme bromelain.
- Blueberries are highlighted for their antioxidants and vitamins A, C, and E.
- Anthocyanin in blueberries and cherries is noted for its anti-inflammatory properties.
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Immune-Boosting Plate:
- Grapefruit, kiwi, and strawberry combination is recommended.
- Kiwi's rich vitamin C content is emphasized for immune support.
- Grapefruit and strawberries, both high in vitamin C, are suggested to boost immunity.
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Antioxidant Plate:
- Fig, red grape, and pomegranate combination is advocated.
- Resveratrol in red grapes is praised for its antioxidant and anti-aging properties.
- Pomegranates are noted for their high levels of antioxidants.
- Figs are highlighted for their rich mineral and vitamin content.
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Detoxifying Plate:
- Goji berry, watermelon, and lemon combination is recommended.
- Watermelon's high water content and detoxifying agent glutathione are noted.
- Lemon is praised for its detoxifying, antibacterial, and antiviral qualities.
- Goji berries are highlighted for their antioxidants anddetoxification support.
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Beauty Plate:
- Blackberry, papaya, and cantaloupe combination is suggested.
- Papaya is emphasized for its antioxidants, nutrients, and collagen production support.
- Blackberries are praised as low-sugar fruits packed with antioxidants and vitamins A and C.
- Cantaloupe's beta-carotene content is noted for promoting glowing skin and strong, shiny hair.
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Energy Plate:
- Banana, avocado, and apple combination is recommended for energy.
- Bananas are noted for providing quick energy, ideal for pre-workout.
- Avocados, recognized as fruits, are highlighted for their healthy fats that aid in post-workout replenishment.
- Apples are mentioned for their high fiber content, promoting lasting energy.
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Health Benefits of Fruit Combinations:
- Summarizes the importance of the suggested fruit combinations, ranging from antioxidant and anti-inflammatory boosts to promoting skin health, strong immunity, and sustained energy.
In conclusion, the article emphasizes the powerful health benefits of different fruit combinations, aligning with my expertise in nutrition and wellness. These combinations provide a holistic approach to well-being, incorporating elements of anti-inflammation, immune support, antioxidants, detoxification, beauty, and sustained energy. If you're seeking a diverse range of health benefits, experimenting with these fruit combinations is a great way to enhance your overall health.
