Fruits have long been regarded as powerful foods that help maintain health and promote longevity.

Recently, Michiko Tomioka, a nutritionist from Nara, Japan, provided insights into five fruits that enhance good health and boost the body's immune system. According to a CNBC report, her selections reinforce the widely held belief that fruits are key to achieving longevity.

Citrus fruits

While vitamin C is essential for skin and body health, Tomioka notes that citrus fruits offer more than just this vitamin. They also contain significant amounts of potassium, fiber, and antioxidants, which protect cells and boost immunity.

She recommends eating the whole fruit instead of drinking juice, as juicing removes vital fiber. Furthermore, she suggests consuming the peel, which is rich in calcium, thiamine, and folate.

Apples possess anti-cancer properties, promote brain health, and enhance immune function. Photo: Bao Bao.

Figs

Tomioka emphasizes that figs, a fruit with internal blossoms often overlooked, are highly beneficial for women's health. Beyond being rich in fiber, vitamins, and minerals, figs contain an enzyme called ficin, which aids digestion. They are also helpful in maintaining cholesterol levels and reducing inflammation.

Apples

Following international health and nutrition advice for healthy diets, Tomioka specifically recommends apples due to their superior nutritional content. This fruit is rich in prebiotics, probiotics, polyphenols, fiber, potassium, and vitamin C. She also states that apples possess anti-cancer properties, promote brain health, and enhance immune function.

Tomioka advises against peeling apples, as the skin provides additional fiber and benefits gut health.

Berries

According to Tomioka, berries such as strawberries, blackberries, cranberries, and raspberries are essential for a strong immune system and are a popular breakfast food.

You can blend them into smoothies or add them to your breakfast; these fruits are low in fat yet rich in antioxidants, fiber, and vitamins. They also improve both brain and cardiovascular health.

Persimmons

Originating from Japan and China, persimmons are another food that promotes longevity. Tomioka explains there are two types: the astringent variety should be eaten when fully ripe, while the non-astringent type can be consumed before softening.

Often used in traditional Japanese sweets or dried and served with vegetables, persimmons are high in vitamins A and C, along with potassium, fiber, and polyphenols. They are beneficial for eye and skin health, and help control blood pressure and cholesterol.

My Y (Source: HerZindagi)