5 fruits I eat every day for longevity and brain health
I grew up in Nara, Japan, surrounded by fruit trees, farms, and generous neighbors who brought us baskets of freshly picked strawberries, watermelons, dates, figs, and just about anything else ripe on their farms.
The fruit was part of seasons, traditions, celebrations, and even medicine. As a nutritionist, I still believe fruit is one of the most powerful tools we have to support health and longevity. Plus it tastes incredible.
Even though I’m obsessed with all fruits, here are five fruits I always keep in my kitchen for a long, healthy life.
1. Apples
One of my favorite activities every year is apple picking at Fishkill Farms in upstate New York.
Michiko Tomioka
finished 90 types of apples It grows in the United States, but most people prefer a few such as Fuji, Gala, Honeycrisp or Granny Smith. When you try different types, you’ll get a wider variety of nutrients and flavors.
How do I enjoy them?: I eat them with the skin on to get maximum fiber. I also love adding apple slices to salads, tossing them into dishes including soups, or making homemade applesauce.
2. Citrus fruits
From clementines and navel oranges to yuzu, lemons and limes, citrus fruits are rich in vitamins C, A and folate, as well as potassium and fiber.
They are also rich in flavonoids and carotenoids (antioxidants). Protect your cells and support your immune system. Vitamin C too increases iron absorption Plant-based foods are especially important in vegetarian or vegan diets.
How do I enjoy them?: Eat the whole fruit, not just the juice. Orange juice does not contain fiber and may raise blood sugar. I use the peel and juice for salad dressings, baking, tea and jams. I often add sliced citrus to salads for a burst of flavor and color.
Many people throw away the shell, but in fact includes plenty of folate, riboflavin, thiamine and calcium.
3. Fruits
Whether strawberries, blueberries, blackberries, raspberries, cranberries or goji berries, berries are low in calories but full of vitamins, fiber and powerful antioxidants like anthocyanins.
Blueberries are especially famous brain and heart healthGoji berries are rich in beta-carotene and support eye health.
I love using strawberries and oranges for homemade jam. It’s so delicious and easy!
Michiko Tomioka
How do I enjoy them?: I eat it fresh when in season. Frozen organic berries are great for smoothies, and dried goji berries make delicious snacks or garnishes.
4. Date
Dates are rich in vitamins A and C, fiber (both soluble and insoluble), potassium, and polyphenols such as tannins and flavonoids. Research has shown that they support cholesterol And blood pressure control, and stimulate the eye And skin health.
There are two main types:
- fuyu (non-astringent): eaten when hardened
- Hachiya (astringent): must be fully ripe or dried
How do I enjoy them?: My mother used to hang bitter persimmon trees to dry in late autumn. We would eat them as snacks, use them in Japanese desserts (“wagashi”), or boil them with vegetables. I also like to drink palm leaf tea. anti-inflammatory properties and a rich, earthy taste.
5. Fig
In Japanese, fig is called “ichijiku”, which means “no flower fruit”. Because the flower blooms inside the fruit!
Figs are rich in fiber, vitamins, minerals and phytoestrogenssupporting women’s health. They also include: ficinIt is an enzyme that helps digest proteins, making figs a perfect after-dinner snack. Other health benefits include cholesterol control And reducing inflammation.
How do I enjoy them?: I use both fresh and dried figs in salads, soups, desserts and jams. Their sweetness pairs beautifully with matcha or dark chocolate.
My advice for a productive life
1. Embrace seasonal diversity. Different fruits offer different nutrients. Try to eat locally grown, seasonal produce whenever possible. Fresher, tastier and better for the planet.
2. Eat whole organic foods if possible. Whole fruits contain skin, pulp and fiber, which are vital for slowing sugar absorption and supporting digestion. Choose organic whenever possible, especially for fruits you eat with their peels.
3. Eat mindfully. Slow down and enjoy your fruit. I chew each slice of apple at least 20 times. This aids digestion and satiety.
4. Identify an example. Encourage children to love fruit because it’s delicious, not because it’s “healthy.” Make it a joyful, regular part of meals.
5. Don’t be afraid of the natural sugar in fruits. Unlike refined sugar, whole fruits come packed with fiber, vitamins and antioxidants.
Michiko Tomioka, MBA, RDN is a certified nutritionist and longevity expert. Born and raised in Nara, Japan, his approach focuses on a plant-based diet. She has worked in nutrition roles at substance recovery centers, charter schools, and food banks. Follow him on Instagram @michian_rd.
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