Citrus Fruits
From clementines and navel oranges to lemons, limes and the Japanese yuzu, citrus fruit supplies vitamins C and A, folate, potassium and dietary fiber. Flavonoids and carotenoids within citrus act as antioxidants that may help protect cells from oxidative stress. Vitamin C additionally boosts absorption of plant-derived iron, a benefit Tomioka highlights for vegetarian and vegan diets.
She advises eating the entire fruit rather than relying on juice, which lacks fiber and can elevate blood sugar more rapidly. Zest and juice find their way into her salad dressings, teas, baked goods and homemade jams, while thinly sliced citrus segments add flavor and color to salads. Tomioka also warns against discarding the peel, which contains folate, riboflavin, thiamine and calcium.
Berries
Low in calories yet rich in micronutrients, strawberries, blueberries, blackberries, raspberries, cranberries and goji berries deliver vitamins, fiber and anthocyanin antioxidants. Blueberries are widely studied for potential brain and heart benefits, and beta-carotene-rich goji berries support eye health, according to Tomioka.
She eats fresh berries in season, keeps frozen organic berries for smoothies and cooks small batches of berry-based spreads. Dried goji berries become quick snacks or toppings for cereals and salads.
Persimmons
Persimmons provide vitamin A, vitamin C, potassium and both soluble and insoluble fiber. They also contain polyphenols such as tannins and flavonoids, components associated with cholesterol management, blood-pressure regulation and skin and eye health. Two main varieties are sold in grocery stores: the firm, non-astringent Fuyu and the astringent Hachiya, which must be fully ripe or dried before consumption.
Tomioka learned from her mother to dry Hachiya persimmons in late autumn. The resulting fruit becomes a snack, a sweet component in traditional Japanese confections and an ingredient simmered with vegetables. She also drinks persimmon leaf tea for its earthy taste and anti-inflammatory properties.
Imagem: Getty
Figs
Known in Japanese as “ichijiku,” meaning “no flower fruit” because blossoms form inside the fruit, figs contain fiber, vitamins, minerals and phytoestrogens. They also supply ficin, an enzyme that aids protein digestion. Tomioka links figs to potential benefits such as cholesterol control and reduced inflammation.
She uses both fresh and dried figs in salads, soups, desserts and preserves. Their natural sweetness pairs well with matcha beverages or dark chocolate for a balanced snack.
Guidelines for Daily Fruit Consumption
Beyond highlighting individual fruits, the nutritionist offers several general recommendations:
- Rotate seasonally: Different fruits peak at different times, providing varied nutrients and flavors while supporting local agriculture.
- Choose whole produce: Skins, pulp and seeds contribute fiber that moderates sugar absorption and aids digestion. When possible, select organic options, especially for fruits eaten with the peel.
- Practice mindful eating: Tomioka takes time to chew each bite thoroughly, a habit she says improves digestion and satisfaction.
- Model positive habits for children: She recommends framing fruit as enjoyable rather than merely healthy to encourage lifelong appreciation.
- Understand natural sugars: Unlike refined sweeteners, whole fruit contains fiber, vitamins and antioxidants that temper blood-glucose impact.
Professional Background
Tomioka holds an MBA and is a registered dietitian nutritionist with experience in substance recovery centers, charter schools and food banks. Her approach emphasizes a largely plant-based diet and practical strategies for integrating nutrient-dense foods into daily routines.
While no single food guarantees immunity, Tomioka maintains that regular consumption of these five fruits can provide many of the vitamins, minerals and phytochemicals required for a resilient immune system and overall well-being.
Crédito da imagem: Fishkill Farms / Michiko Tomioka
