Fruits are an integral part of a balanced diet. And for Michiko Tomioka, a Japanese nitritionist, it goes even further. “I believe fruit is one of the most powerful tools we have to support health and longevity” she assures. Convinced of their preventive power, she says she always keeps five varieties in her kitchen. Simple, accessible fruits, but with astonishing virtues.
Apples: daily companions
Rich in vitamin C, fiber, potassium and polyphenols, apples help strengthen the intestinal flora thanks to their prebiotics and probiotics. They also play a role in the prevention of certain cancers. There are more than 90 varieties of apples in the United States: Fuji, Gala, Honeycrisp, Granny Smith… Varying the types also means varying the nutrients. Michiko recommends eating them with the skin, in salad, in soup or in homemade compote.
Citrus fruits: full of vitamin C
Clementines, oranges, yuzu, lemons or limes… Citrus fruits are full of vitamins C and A, folate, potassium and fiber. They also contain flavonoids and carotenoids, essential antioxidants for the immune system.
The nutritionist recommends eating the whole fruit, not just the juice: orange juice, too sweet and without fiber, can increase blood sugar levels. She also likes to use the zest and juice in salad dressings, jams or teas. And remember that “the skin actually contains a lot of folate, riboflavin, thiamine and calcium.”
Berries: small but mighty
Strawberries, blueberries, blackberries, raspberries, cranberries or goji berries… These small fruits concentrate vitamins, fiber and powerful antioxidants. Blueberries are known to support memory, while goji berries promote eye health. She enjoys them fresh when it’s in season, or frozen for her smoothies. Dried berries become perfect snacks or crunchy toppings.
Persimmons: between Japanese sweetness and nutritional richness
Rich in vitamins A and C, fiber, potassium and polyphenols, persimmon helps regulate cholesterol and blood pressure. Michiko Tomioka distinguishes two types: Fuyu, crunchy, and Hachiya, astringent, to be eaten very ripe or dried. To this day, she enjoys persimmon leaf tea, which she describes as anti-inflammatory, rich and earthy.
Figs: a combo of sweetness and hormonal balance
Figs are full of benefits: fiber, minerals, phytoestrogens and ficin, an enzyme that promotes protein digestion. Figs support health, help regulate cholesterol and reduce inflammation. Michiko Tomioka likes them fresh or dried, in salads, desserts, soups or jams: their sweetness goes wonderfully with matcha or dark chocolate, according to her.
Advice from the Japanese nutritionist to eat your fruit wisely
According to Michiko Tomioka, there are several tips to follow to eat your fruit properly.
- Embrace seasonal variety: each fruit provides its own nutrients;
- Eat them whole and, if possible, in an organic version;
- Savor them mindfullyslowly ;
- Share them with your children without insisting on the “health” side;
- Don’t be afraid of natural fruit sugarbecause they also provide fiber and antioxidants.
By adopting this approach, you will learn to benefit from the best of fruits, enjoying them every day.