3 Ways to Raise Your Fruit Intake throughout the Day – 2024 Guide

An apple a day keeps the doctor away! It was definitely something that we grew up hearing everywhere. Even though it might not have made sense when we were children, we all must have realized that the essence of the saying revolves around fruits and the health benefits that come when we eat enough of it.

In the context of the saying, apples can bring a lot of health benefits because of how nutritious they are. They have a lot of antioxidants that help neutralize any harmful free radicals that we may encounter, while also protecting against certain diseases. Eating more apples has also been associated with lower chances of developing several chronic health conditions like heart disease, certain cancers and strokes by reducing inflammation and protecting heart health.

Apples Benefits


Apples also come with loads of soluble fiber that helps regulate blood pressure and cholesterol levels. Other health benefits include supporting weight management and weight loss due to the fiber content, improvement in bone health and lower risks of osteoporosis, better brain function due to the reduction of oxidative stress, reduction of other diseases like diabetes and asthma, and much more.

All of these benefits from one apple, so you can imagine how much more health and nutritional benefits you’ll be able to get when you consume a variety of fruit. Generally, fruits are a great source of essential vitamins and minerals that the body needs, as well as fiber that aids in digestion among other things. Most fruits also share in many of the health benefits found in apples due to the high antioxidant and flavonoid content in these.

That’s great news because it means that you don’t have to just eat apples to improve your health. You can actually mix it up and pick up a piece of fruit that you’re feeling for the day, but this is definitely one of those things that are much easier said than done. For sure, all of us know that eating fruits is one of the best things we can do for our bodies, but we still don’t always get around to doing it due to lifestyle constraints or just pure laziness.

If you find yourself having a hard time adding a bit more fruit to your diet, then here are a few ways that you can integrate them into your lifestyle!

Fruit Infused Water


One of the easiest and most popular ways to slip some more fruit into your diet is by slicing up a few pieces and dropping them into your water. Apart from raising your daily fruit intake, it also helps give your water a nice boost of flavor that can actually make you more enthusiastic to take a good few gulps and stay much more hydrated throughout the day. We all know how important water is to improve bodily functions, brain and cognitive performance and more.

Fruit infused water also comes with a list of its own health benefits that actually combines those of fruits and water. Drinking this will help your body remove any waste from the body by stimulating the kidneys. It also serves as a natural appetite suppressant that can help you ward off those unnecessary bites in between meals, and the beauty of it is that you still get the stimulation of flavor from the fruits!

And as mentioned before, opting for fruit infused water makes the idea of drinking more water much more appealing, inviting you to stay more consistently hydrated throughout the day. It also helps increase energy and mood levels, while also aiding in concentration and focus.

The best benefit of all is that it’s very easy to make! In your water container or pitcher, just fill the entire thing with cool water before slicing some of your favorite fruit and putting it in. The most common fruits to use for this are lemons, cucumbers, strawberries, berries, and oranges.

Fruit Smoothies


Smoothies are slowly growing as a popular wellness trend because of how they make fruit consumption easier and more interesting. It’s also a great way to meet your daily required fruit intake without the boredom you might feel munching on a bowl of sliced fruit.

Most people make their own fruit smoothies or smoothie bowls as an easy breakfast or snack in the middle of the day. Whichever one you choose, fruit smoothies can help energize you and help you feel fuller for longer, while also supplying your body with the energy and fuel it needs to keep working at its best throughout the day.

It can also help you increase your fiber consumption, which has been shown to promote a healthy community of gut bacteria in your stomach that can help reduce inflammation, support your immune system and mental health, reduce risks of developing chronic illnesses and more.

They’re also really easy to make, which means that even the laziest person can make themselves a smoothie. You only really need a good blender to get started. The beauty of the fruit smoothie is that you can tailor it to your own tastes and preferences by only including fruits that you enjoy, and this also makes it very easy to switch up and customize to keep the experience fresh and exciting.

Frozen Fruit


One of the reasons why people choose not to buy fruits as often as they should is because of the relatively short shelf life that they can last for. Most fruits can only stay fresh for a little over a week, with a few exceptions like lemons and other citrus fruits being able to survive until 21 days. There’s nothing worse than buying some fruit only to forget about it until they’ve inevitably gone bad, but there’s actually a way that you can get around this.

You can keep your fruit around for much longer by slicing them up into little pieces and putting them in an airtight sealed bag or container in your freezer. This makes adding a bit more fruit into your meals much easier as you’ll be able to easily add a few pieces onto your daily oatmeal as a topping or throw a bit into a blender for a nice and healthy fruit smoothie.

Doing this for a wide variety of fruit will ensure that you have access to ripe fruit all year long as most fruit can be kept in the freezer for up to a year.

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