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I grew up in Nara, Japansurrounded by fruit trees, farms and generous neighbors who would bring us baskets of freshly picked strawberries, watermelons, persimmons, figs and just about anything that was ripe on their farm.
Fruits were part of seasons, traditions, celebrations and even medicine. As a nutritionist, I still believe that fruit is one of the most powerful tools we have for maintaining health and longevity. Plus it tastes amazing.
Although I’m obsessed with all things fruit, here are the five I always keep in my kitchen for a long and healthy life.
1. Apples
One of my favorite activities each year is apple picking at Fishkill Farms in upstate New York.
Michiko Tomioka
There are over 90 varieties of apples grown in the US, but most people stick to a few like Fuji, Gala, Honeycrisp or Granny Smith. When you try different types, you’ll get a greater variety of nutrients and flavors.
How I enjoy them: I eat them with the skin on for maximum fiber. I also love adding apple slices to salads, baking them into dishes including soups, or making homemade applesauce.
2. Citrus fruits
From clementines and 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 high in flavonoids and carotenoids – antioxidants that protect your cells and supports your immune system. Vitamin C too increases iron absorption from plant-based foods, especially important on a vegetarian or vegan diet.
How I enjoy them: Eat the whole fruit, not just the juice. Orange juice contains no fiber and can 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.
Most people throw away the peel, but actually contains lots of folate, riboflavin, thiamin and calcium.
3. Berries
Whether it’s strawberries, blueberries, blackberries, raspberries, cranberries or goji berries, berries are low in calories but full of vitamins, fiber and powerful antioxidants like anthocyanins.
Blueberries in particular are famous brain and heart healthwhile goji berries are rich in beta-carotene and maintains eye health.
I like to use berries and oranges for homemade jam. So delicious and easy!
Michiko Tomioka
How I enjoy them: I eat them fresh when in season. Frozen organic berries are great for smoothies, and dried goji berries make delicious snacks or toppings.
4. Persimmon
Persimmons are rich in vitamins A and C, fiber (both soluble and insoluble), potassium and polyphenols such as tannins and flavonoids. Research shows that they support cholesterol and blood pressure control, and encouraging the eyes and skin health.
There are two main types:
- Fuyu (non-squeezable): consumed when solid
- Hachiya (astringent): must be fully ripe or dried
How I enjoy them: My mother hung astringent persimmons to dry in the late fall. We will eat them as snacks, use them in Japanese sweets (“wagashi”) or stew them with vegetables. I also like to drink persimmon leaf tea that has anti-inflammatory properties and a rich, earthy flavor.
5. Fig
In Japanese, the fig is called “ichijiku”, which means “without flower fruit”. This is because the flower blooms inside the fruit!
Figs are rich in fiber, vitamins, minerals and phytoestrogensthat support women’s health. They also contain outingan enzyme that helps digest proteins – making figs a perfect post-meal snack. Other health benefits include: cholesterol control and reducing inflammation.
How I enjoy them: I use fresh and dried figs in salads, soups, desserts and jams. Their sweetness combines beautifully with matcha or dark chocolate.
My advice for a fruitful life
1. Embrace seasonal variety. Different fruits offer different nutrients. Try to eat locally grown, seasonal produce whenever possible. It’s fresher, tastier and better for the planet.
2. Eat whole, organic foods whenever possible. Whole fruit contains skin, pulp and fiber – all of which are vital for slowing down the absorption of sugar and aiding digestion. Choose organic when you can, especially for fruit you eat with the skin on.
3. Eat mindfully. Slow down and enjoy your fruits. I chew each piece of apple at least 20 times. This helps with digestion and satiety.
4. Give an example. Encourage children to love fruit not because it’s “healthy” but because it’s delicious. Make it a joyful, regular part of meals.
5. Don’t fear the natural sugar in fruit. Unlike refined sugar, whole fruit is packed with fiber, vitamins and antioxidants.
Michiko Tomioka, MBA, RDN is a certified nutritionist and longevity expert. Born and raised in Nara, Japan, her approach focuses on a plant-based diet. She has worked in nutrition roles at substance recovery centers, charter schools and food banks. Follow her on Instagram @michian_rd.
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