Fruit Power: Your Ultimate Guide to Getting Your Vitamins In

Fruit Power: Your Ultimate Guide to Getting Your Vitamins In

by Michelle Gutiérrez

Who hasn’t heard the famous “an apple a day keeps the doctor away”... But let’s not deny the other fruits’ numerous benefits. Knowledge is power - so get to know your fruit staples for every occasion.

For a quick pre-workout snack: opt for fruits that aid in providing lasting energy, which can help prevent muscle fatigue and improve endurance. Try:

  • Bananas - their fiber regulates blood sugar levels for steady energy throughout
  • Apples - sustained energy thanks to its low glycaemic index, therefore giving you energy without the undesired sugar spike
  • Berries - its antioxidants support cell damage prevention
  • Watermelon - its amino acid citrulline increases blood flow and can boost performance

For a hot summer’s day and the morning after a fun night: fruits with high water content to keep you hydrated and rich in potassium to replenish electrolytes. Try:

  • Watermelon - it’s 92% water for instant hydration
  • Avocados - not only will an avocado toast hit the spot at brunch, but it also provides 15% of daily required potassium needs
  • Blueberries and raspberries - rich in antioxidants to reduce blood vessel constriction
  • Pineapple - high in potassium and anti-inflammatory properties

For a post-workout recovery shot: fruits with anti-inflammatory properties help reduce post-workout soreness, and they are rich in vitamin C to restore damaged tissue and high water content for recovery. Try:

  • Pineapple - with an additional recovery boost thanks to its enzyme bromelain
  • Kiwi - contains the neurotransmitter serotonin with a mood-lifting effect
  • Cherries - good source of the hormone melatonin for a better sleep the night of
  • Papaya - its enzyme papain further helps break down and absorb protein

For when your digestion needs a little help: choose fruits packed with extra fiber and transit-supporting enzymes, as well as those higher in fructose. Try:

  • Pears - one contains 20% of your daily fiber requirements
  • Kiwi - studies have found that eating two kiwis per day for a sustained period of 4
    weeks significantly improved digestion
  • Papaya - the many digestive enzymes can relieve bloating, constipation and other
    gastrointestinal dysfunctions

For that time of the month: fruit with antioxidants for an anti-inflammatory effect to support muscle contractions, same is true for fruits high in vitamin C, D, calcium and zinc. Try:

  • Grapes - contain the antioxidant resveratrol which regulates fluid and electrolyte imbalance
  • Oranges - has some of the highest calcium content, up to 50mg per 100g
  • Papaya - contains carotene essential to regulate the body’s production of estrogen
  • Figs - rich in iron to prevent deficiency and heavy bleeding
  • Berries - high in vitamin C and contribute to progesterone level regulation

But at the end of the day, variety is the spice of life, so eat the rainbow!
Looking for some recipe inspiration? Head over to TPC Kitchen to taste some of our TPC favorites!

Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Please consult with a healthcare professional before making any significant changes to your diet or exercise routine, especially during the postpartum period!