I'm a Japanese nutritionist and I'm passionate about fruit

I eat these five fruits for longevity and mental health.

I grew up in Nara, Japan, surrounded by fruit trees, farms, and generous neighbors who brought us baskets of freshly picked strawberries, watermelons, persimmons, figs, and just about anything else.

Fruits have been a part of seasons, traditions, celebrations, and even medicine. As a nutritionist, I still believe that fruits are one of the most powerful tools for maintaining health and longevity. Plus, they taste amazing.

Although I love all fruits, these are the five fruits I always keep in my kitchen for a long and healthy life.

1. Apples

Apples are rich in vitamin C, fiber, potassium, and polyphenols. They contain both prebiotics and probiotics, which are good for gut health (which is deeply connected to the brain and immune system). Apples also have anti-cancer properties.

More than 90 varieties of apples are grown in the United States, but most people prefer just a few, such as Fuji, Gala, Honeycrisp, or Granny Smith. When you taste different apples, you'll discover a wide variety of nutrients and flavors.

How I enjoy them: I eat them with the peel for maximum fiber. I also like to add apple slices to salads, bake them into a variety of dishes, including soups, or make homemade applesauce.

2. Citrus Fruits

From clementines and navel oranges to yuzu, lemons, and limes, citrus fruits are rich in vitamins C, A, and folate, as well as potassium and fiber.

They're also packed with flavonoids and carotenoids—antioxidants that protect your cells and support your immune system. Vitamin C also increases the absorption of iron from plant foods, which is especially important in a vegetarian or vegan diet.

How I enjoy them: Eat the whole fruit, not just the juice. Orange juice lacks fiber and can raise blood sugar. I use the peel and juice in salad dressings, baking, tea, and jam. I often add chopped citrus fruit to salads for flavor and color.

Most people throw away the peel, but it actually contains plenty of folate, riboflavin, thiamin, and calcium.

3. Berries

Whether strawberries, blueberries, blackberries, raspberries, cranberries, or goji berries, berries are low in calories but packed with vitamins, fiber, and powerful antioxidants like anthocyanins.

Blueberries in particular are known for their brain and heart health benefits, while goji berries are rich in beta-carotene and beneficial for eye health.

How I eat them: I eat them fresh, depending on the season. Frozen organic berries are great for smoothies, and dried goji berries make a delicious snack or topping.

4. Persimmons

Persimmons are rich in vitamins A and C, fiber (both soluble and insoluble), potassium, and polyphenols like tannins and flavonoids. Research has shown that they help control cholesterol and blood pressure and promote eye and skin health.

There are two main types:

• Fuyu (not astringent): eaten when firm

• Hachiya (astringent): should be fully ripe or dried

How I enjoy them: My mother used to hang astringent persimmons to dry in late autumn. We would eat them as a snack, use them in Japanese sweets ("wagashi"), or cook them with vegetables. I also love drinking persimmon leaf tea, which has anti-inflammatory properties and a rich, earthy flavor.

5. Figs

In Japanese, figs are called "ichijiku," meaning "fruit without a flower." This is because the flower blooms inside the fruit!

Figs are rich in fiber, vitamins, minerals, and phytoestrogens, which are good for women's health. They also contain ficin, an enzyme that helps digest protein—making figs a great after-meal snack. Other health benefits include cholesterol control and reduced inflammation.

How I Enjoy Them: I use both fresh and dried figs in salads, soups, desserts, and jams. Their sweetness goes great with matcha or dark chocolate.

My Advice for a Fruitful Life

1. Embrace Seasonal Variety. Different fruits offer different nutrients. Whenever possible, try to eat locally grown, seasonal produce. It's fresher, tastier, and better for the earth.

2. Eat whole, organic fruit whenever possible. Whole fruit contains the peel, pulp, and fiber—all of which are essential for slowing the absorption of sugars and aiding digestion. Whenever possible, choose organic fruit, especially those you eat with the peel.

3. Eat mindfully. Eat slowly and savor your fruit. I chew each apple slice at least 20 times. This helps with digestion and satisfaction.

4. Set an example. Encourage children to love fruit, not because it's "healthy," but because it's delicious.