Cartlidge agrees, noting that studies have shown that the anti-inflammatory properties of anthocyanins in blueberries They can improve mood, memory, and cognitive function. They are, therefore, a fantastic food for brain health.

According to Samuel Duran, doctor in Nutrition and Food, director of the Master in Public Health at the San Sebastián University, says that, in general, berries, among which are blueberries, strawberries and blackberries, due to their high antioxidant content, have been associated with less cognitive deterioration. However, it recognizes that its high cost prevents mass consumption, except during the peak production season.

Samuel Duran doctor in Nutrition and Food director of the Master
in Public Health from the San Sebastián University

The antioxidants in blueberries are also beneficial for cardiovascular health. According to scientific studies, eating blueberries regularly reduces the risk of type 2 diabetes, heart disease, and maintaining a healthy weight.

According to Durán, besides the berries, these are the most recommended fruits:

• apples and pears

Apples and pears, although they have a lower amount of antioxidants, but are consumed more frequently, provide a large part of the antioxidants from fruits.

• kiwis

If we are looking for vitamin C, kiwis are the fruit that provides the most, even surpassing citrus fruits such as oranges, grapefruits and tangerines.

• Plums

On the other hand, if we are interested in fiber, plums and pears take the lead.

Chile It has an extensive territory, with various climates and microclimates, therefore, we have different fruits according to regions, in the north the mango is present, in the center fruits from Mediterranean climates and in the south we can find berries such as blueberries, which also vary according to the seasons of the year. We must learn to consume seasonal fruits and prefer those harvested in our region, over those that travel thousands of kilometers, often from other continents.

Is there any fruit that is not recommended to consume?

In healthy people there is no restriction, however, there may be some exceptions in people with certain comorbidities.

Syndrome irritable colon or SIBO

People with irritable bowel syndrome or SIBO are restricted from fruits high in FODMAPs (groups of sugars that are not completely digested or absorbed in the intestine, where when they reach the large intestine they ferment, producing bloating and abdominal pain) or poorly tolerated, such as such as: Apple, pear, cherries, watermelon, fruit juices, etc.

people with diabetes

Currently, people with diabetes do not restrict fruits, but, for example, it is recommended to reduce the portion size of banana and fruit juices (since these often concentrate 2 or 3 units of a fruit, and have a higher glycemic index).

People on dialysis

On the other hand, in people on dialysis it is recommended to control potassium consumption and restrict this mineral. The recommendation is to select fruits and vegetables with a lower contribution such as: apple, pear, pineapple, cucumber, lettuce, etc., without reducing the contribution of dietary fiber.