Health

The Top 10 Fruits To Eat Weekly For Good Health

Published

1 year ago

13 August 2024

Eating fruits on a regular basis is one of the simplest methods to maintain good health and energy. They include vital vitamins, minerals, and antioxidants that your body requires to function properly.

Whether you want to enhance your immune system, improve your skin, or simply feel better overall, including the correct fruits in your weekly diet can make a big difference. Let’s look at the top ten fruits to eat weekly for excellent health. These fruits are not only delicious, but also extremely nutritious for your body.

1. Apples.
2. Bananas
3. Blueberries
4. Oranges
5. Strawberries.
6. Grapes
7. Avocados
8. Pineapple
9. Mangoes
10. Kiwis
11. Conclusion

1. Apple Fruits.

“An apple a day keeps the doctor away.” You’ve probably heard this saying before, and with good cause. Apples are among the most beneficial fruits for your health. They are abundant in fiber, especially if you eat the peel, which is beneficial to your digestion. Apples are also high in Vitamin C, which helps your body stay healthy and fight infections.

Three apple fruits are placed on a smooth surface.

Nutrients in apples

Vitamin C boosts the immune system.
Fiber promotes intestinal health.
Antioxidants protect your cells from harm.

How To Eat Apples

You can eat apples in a variety of ways. Eat them raw, add them to salads, or bake them for a healthy dessert. To maintain good health, eat an apple at least a couple times every week.

2) Banana fruits

Bananas are an excellent source of energy. They are high in potassium, which helps your muscles and nerves function properly. If you’re feeling tired or need a quick energy boost, bananas are your go-to fruit.

Banana fruits displayed in bunches

Nutrients in bananas.

Potassium: Promotes heart health and muscular function.
Vitamin B6 promotes brain development and function.
Vitamin C strengthens the immune system.

How To Eat Bananas:

Bananas are quite easy to eat. You just need to peel and eat! They can also be sliced and added to porridge, blended into smoothies, or frozen. Include bananas in your diet many times per week to maintain your energy levels.

3. Blueberries

Blueberries are small yet mighty in terms of health benefits. They are one of the greatest fruits for health because they are high in antioxidants, which protect the body from free radicals. Blueberries are also good for brain health and can help with memory.

numerous fresh blueberries displays a range of deep blue and purplish hues.

Nutrients in Blueberries

Antioxidants protect your cells from harm.
Vitamin C boosts the immune system.
Fiber improves digestion and keeps you full.

How To Eat Blueberries:

Blueberries are excellent on their own, but you can also mix them into yogurt, cereal, or smoothies. Eat blueberries many times per week to reap the full benefits of this delicious fruit.

4) Oranges

Oranges are well-known for being high in Vitamin C, which is essential for a healthy immune system. But that’s not all: they’re high in fiber and other vitamins that help keep your body healthy. Eating oranges on a daily basis can keep you hydrated and energized.

A whole orange fruit sits next to a half orange on a white background.

Nutrients in Orange

Vitamin C: Improves immune function and skin health.
Fiber promotes intestinal health.
Folate is essential for cell function and tissue growth.

How To Eat Oranges:

Oranges are both refreshing and easy to eat. Simply peel and enjoy! You can also consume freshly squeezed orange juice. Aim to consume an orange or a glass of orange juice per week.

5. Strawberries

Strawberries are high in vitamins and antioxidants, in addition to being delicious. They are particularly abundant in Vitamin C and manganese, both of which aid in bone healing and maintenance. Furthermore, their natural sweetness makes them a favorite with many.

strawberry fruits.

Nutrients in Strawberries

Vitamin C boosts the immune system and improves skin health.
Manganese promotes bone health and metabolism.
Fiber: Aids digestion and promotes good weight management.

How To Eat Strawberries:

Strawberries can be eaten fresh, blended into smoothies, or added to desserts. They also work well in salads or as a topping for yogurt. Eat strawberries frequently to appreciate their sweetness and health advantages.

6. Grapes:

A beneficial fruit for heart health. They include antioxidants like as resveratrol, which protects the heart and lowers blood pressure. Grapes are extremely hydrated, making them an excellent snack at any time of day.

A close-up of a bunch of red grape fruits on a wooden surface.

Nutrients in Grape

Resveratrol promotes heart health.
Vitamin C boosts the immune system.
Vitamin K is essential for blood clotting and bone health.

How To Eat Grapes:

Grapes are ideal for eating straight out of the refrigerator. You may also mix them into salads or freeze them for a pleasant taste. Eating grapes on a regular basis will benefit your heart and overall wellness.

7. Avocados

Avocados are unique because they are high in healthful fats. These fats are beneficial to your heart and can help lower harmful cholesterol levels. Avocados are high in fiber, potassium, and vitamins, making them one of the healthiest fruits available.

A halved avocado on a dark surface. The left half contains the brown seed, while the right half shows the hollow indent where it was. The bright green flesh of this fruit contrasts against the dark background.

Avocado Nutrients:

Healthy fats promote heart health.
Potassium: Helps regulate blood pressure.
Vitamin E promotes skin health.

How To Eat Avocados:

Avocados can be spread fresh, added to salads, or blended into smoothies. Incorporate avocados into your diet a couple times per week to reap the benefits of healthy fats.

8) Pineapple

Pineapple is more than simply a tropical pleasure; it also aids digestion. It contains bromelain, an enzyme that breaks down proteins and facilitates digestion. Pineapple is particularly high in Vitamin C and antioxidants, making it an excellent choice for a weekly fruit intake.

A ripe pineapple fruit sits on top of a rock with lush green vegetation and a calm ocean in the background.

Nutrients in pineapple

Bromelain: improves digestion and lowers inflammation.
Vitamin C: boosts the immune system and improves skin health.
Manganese: promotes bone health and metabolism.

How to Eat Pineapples:

Pineapple is great by itself or in fruit salads. You may also mix it into smoothies. To maintain good digestion, include pineapple in your diet at least once a week.

9. Mangoes

Mangoes are not only sweet and juicy, but also high in nutrients that help your immune system. They are high in Vitamin A, which is necessary for eye health, and Vitamin C, which strengthens your immune system.

Nutrients in mangoes

Vitamin A: promotes eye health.
Vitamin C: boosts your immune system.
Fiber: aids digestion and regulates blood sugar levels.

How To Eat Mangoes:

Mangoes are excellent when eaten fresh, but they can also be included into smoothies and salads. Eating mangoes on a daily basis can assist to strengthen your immune system and keep your body healthy.

10. Kiwis

Kiwis are small, yet nutrient-dense. They are high in vitamin C, vitamin K, and fiber, making them one of the healthiest fruits available. Kiwis can aid digestion, boost the immune system, and keep your skin looking good.

Halved kiwi fruit arranged on a yellow background, showcasing their green flesh and black seeds.

Nutrients in Kiwis

Vitamin C: Strengthens your immune system and improves skin health.
Vitamin K promotes bone health.
Fiber: Aids digestion and promotes good weight management.

How To Eat Kiwis:

To eat kiwis cut them in half and scoop out the flesh using a spoon. They also work well in fruit salads, smoothies, and as a yogurt topping. Including kiwis in your weekly diet can provide a nutritional boost.

Conclusion

Adding these ten fruits to your weekly diet is an easy and delightful method to improve your health. From grapes’ heart-healthy benefits to papayas’ digestive assistance, each of these fruits has its own unique benefit that your body will appreciate. Remember that staying healthy does not have to be complicated—it can be as simple as eating a piece of fruit every day.

At Xclusivstarsng, we are dedicated to providing you with not only the latest news, but also insights and suggestions on how to stay healthy. So, make these fruits a regular part of your diet and watch your body reap the benefits.
If you found this useful, visit our website for other ideas, methods, and insights on how to live your best life. We also provide the most recent updates on what Nigerian celebs are bringing. Stay up-to-date on health, Nigerian celebrities, and movie reviews to maintain your physical and mental well-being.

Related Topics:fruits fruits to eat Healthy fruits Top fruits

Up Next

How and why we can create a good well being through personal development.

Don't Miss

Healthy Living: 9 Ways To Keep Your Body In Good Health

Click to comment

Health

Workout Routines That Support Bones Health

Published

3 weeks ago

2 January 2026

Ogbu John

Strong bones depend on more than just calcium or supplements. Research shows that bones respond to physical stress: when muscles and weight-bearing activities challenge the skeleton, bone tissue becomes denser and stronger. To protect skeletal health over the long term, exercise should combine weight-bearing activity, resistance training, and balance work. Together, these exercises address the main risk factors for fractures: low bone density, weak muscles, and poor coordination.

Photo Credit – Google

Weight-bearing activity doesn’t need to be extreme to be effective. Regular brisk walking around neighbourhoods or local parks strengthens hips, legs, and spine, while climbing stairs or light jogging improves lower-body density. Dance classes, including Afrobeat or traditional Nigerian dances, provide varied movement patterns that engage muscles and improve coordination. Starting with 15–20 minutes per session, three to five days a week, and gradually increasing intensity or duration can deliver measurable benefits.

Photo Credit – Google

Resistance training plays a key role in maintaining strong bones. Gradually increasing weight or resistance helps muscles and bones adapt. Exercises such as squats and deadlifts target the hips, thighs, and spine, while lunges and step-ups build strength in the lower body and promote functional movement. Push-ups, pull-ups, and shoulder presses strengthen the upper body and spine. Two to three sessions per week covering all major muscle groups are sufficient. Free weights, resistance bands, or bodyweight exercises can all be effective depending on what equipment is available.

Photo Credit – Google

Balance is equally important because falls are a leading cause of fractures. Single-leg stands and heel-to-toe walking improve stability and coordination, while yoga, Tai Chi, or mobility exercises enhance control and complement other workouts. Integrating balance with strength and weight-bearing exercises provides a complete approach to bone health.

Common mistakes include relying solely on low-impact cardio such as swimming or cycling, which has little effect on bone density, and attempting high-impact exercises without preparation, which can increase injury risk. Effective routines should be planned, progressive, and performed consistently to build resilience safely.

Photo Credit – Google

A sample weekly schedule could include strength-focused exercises on Monday, such as squats or step-ups, deadlifts or hip-hinge movements, and push-ups or shoulder presses. Wednesday could focus on weight-bearing activity and balance through brisk walks, single-leg and heel-to-toe drills, and light dynamic movements. Friday can target functional strength with lunges or carries using household objects, core stability exercises, and stretching or yoga. This cycle can be repeated weekly, increasing load or complexity gradually.

Strong bones require intentional, evidence-based exercise. By combining weight-bearing activity, resistance training, and balance work, Nigerians can maintain bone density, reduce fracture risk, and improve overall skeletal resilience. Starting at your current fitness level, increasing load progressively, and including balance exercises will help protect bones for the long term.

Health

Disordered Eating Vs. Eating Disorder: Experts Explain The Differences And When To Seek Help

Published

2 months ago

27 November 2025

Trisha Dona

Disordered eating and clinical eating disorders are not interchangeable. Disordered eating refers to irregular or emotionally influenced habits around food: chronic dieting, skipping meals, rigid food rules, occasional binge episodes or persistent preoccupation with calories, weight or body shape. These habits may shift, but when repeated over time they often point to growing vulnerability.

Clinical eating disorders, by contrast, are diagnosed mental-health or medical conditions marked by persistent, patterned behaviours that impair physical health, mental wellbeing or daily functioning. Conditions such as anorexia nervosa, bulimia nervosa, binge‑eating disorder and other specified feeding or eating disorders fall into this category.

Image: Google

Evidence from Nigerian research confirms that disordered eating attitudes and risk for eating disorders are present among young adults and adolescents. In a study of more than 1,050 undergraduates from two higher‑education institutions in Lagos, roughly 16 percent scored positive on the EAT‑26 screening tool for disordered eating attitudes.

At a university in Ile‑Ife, a survey of female undergraduates found that 17.1 percent were classified as at high risk for eating disorders, based on the same screening instrument.

A more recent analysis among female undergraduates in Lagos found a lower prevalence of disordered eating (about 5 percent). Still, the study flagged a strong association between body-image dissatisfaction, body‑mass index (BMI) and disordered eating attitudes.
Adolescents are not exempt: a survey of 13 to 19-year-olds in Ibadan used screening tools to assess disordered eating behaviours and feeding/eating disorders. Results showed that 28.2 percent exhibited disordered eating behaviours, and a significant portion also met screening criteria for feeding/eating disorders.

Image credit: Google

Clinical, clearly diagnosed cases have also been documented. There’s a recorded instance of a 20-year-old undergraduate at a Nigerian university diagnosed with anorexia nervosa showing that what may start as dieting or food anxiety can escalate into serious health and psychiatric risk.

Because disordered eating and eating disorders exist within the Nigerian context, distinguishing between them matters. Persistent preoccupation with food, weight or body shape; regular dieting, bingeing or purging; emotional distress tied to eating; and disruption of everyday life are all red flags. When those signs persist, seeking professional support whether nutritional counselling, psychological therapy or medical care becomes essential.

Health

The Exercise That Keeps You Younger

Published

3 months ago

13 October 2025

If you’ve ever met someone in their fifties who moves like they’re still in their twenties, it’s likely they’ve discovered the simple habit that keeps the body from giving in to age: regular movement.

While fitness trends keep changing, one form of exercise has stayed constant in its benefits: strength training. It’s not about building bulky muscles or chasing a perfect body. It’s about keeping your bones strong, your joints stable, and your metabolism from slowing down. After the age of 30, the body naturally begins to lose muscle each year. That’s why everyday tasks, like climbing stairs or carrying groceries, start to feel heavier. Strength training helps reverse that.

Research supports this claim. People who lift weights or engage in resistance exercises have lower risks of diabetes, heart disease, and cognitive decline. But beyond the science, it’s about how it makes you feel. Nigerians juggling work, traffic, and family life know how draining each day can be. Even short sessions of body-weight squats, lunges, or push-ups a few times a week can recharge you better than most expensive wellness fads.

It also boosts your mood. Physical activity releases chemicals that help clear mental fog and lift your energy. It’s your body’s way of proving it still has strength to give.

You don’t need a gym to start. A mat, a pair of dumbbells, or even two water bottles will do. The goal is to stay consistent, to keep your body active enough to stay responsive.

Each push, lift, or stretch is a reminder that staying young isn’t about denying age; it’s about moving through it with strength.