5 fruits I eat every day for a strong immune system
I spent my childhood in Nara, Japan, where I was surrounded by fruit trees, farms, and kind neighbors who would bring us baskets of freshly picked strawberries, watermelons, persimmons, figs, and whatever else was ripe on their land.
Fruit was an integral part of our seasons, traditions, celebrations, and even our medicine. As a nutritionist, I still firmly believe that fruit is one of the most powerful tools we have for promoting health and longevity. And of course, it tastes amazing.
While I have a deep love for all fruits, there are five that always have a place in my kitchen for a long and healthy life.
1. Apples
One of my favorite activities every year is apple picking at Fishkill Farms in upstate New York.
Michiko Tomioka
There are over 90 varieties of apples grown in the U.S., but most people stick to a few like Fuji, Gala, Honeycrisp, or Granny Smith. When you try different types, you’ll get a wider variety of nutrients and flavors.
How I enjoy them: I eat them with the skin for maximum fiber. I also love adding apple slices to salads, baking them into dishes, including soups, or making 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 high in flavonoids and carotenoids — antioxidants that protect your cells and support your immune system. Vitamin C also boosts iron absorption from plant-based foods, especially important in vegetarian or vegan diets.
How I enjoy them: Eat the whole fruit, not just the juice. Orange juice lacks fiber and can spike blood sugar. I use the zest and juice for salad dressings, baking, tea, and jams. I often add sliced citrus to salads for a burst of flavor and color.
Most people discard the peel, but it actually contains lots of folate, riboflavin, thiamine, and calcium.
3. Berries
Whether it’s 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 famous for brain and heart health, while goji berries are rich in beta-carotene and support eye health.
I love using berries and oranges for homemade jam. So delicious and easy!
Michiko Tomioka
How I enjoy them: I eat them fresh when in season. Frozen organic berries are great for smoothies, and dried goji berries make delicious snacks or toppings.
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 support cholesterol and blood pressure control, and promote eye and skin health.
There are two main types:
- Fuyu (non-astringent): eaten when firm
- Hachiya (astringent): must be fully ripe or dried
How I enjoy them: My mother would hang astringent persimmons to dry in late fall. We’d eat them as snacks, use them in Japanese sweets (“wagashi”), or simmer with vegetables. I also love drinking persimmon leaf tea, which has anti-inflammatory properties and a rich, earthy flavor.
5. Figs
In Japanese, fig is called “ichijiku,” which means “no flower fruit.” That’s because the flower blooms inside the fruit!
Figs are rich in fiber, vitamins, minerals, and phytoestrogens, which support women’s health. They also contain ficin, an enzyme that helps digest proteins — making figs a perfect after-meal snack. Other health benefits include cholesterol control and inflammation reduction.
How I enjoy them: I use both fresh and dried figs in salads, soups, desserts, and jams. Their sweetness pairs beautifully with matcha or dark chocolate.
My advice for a fruitful life
1. Embrace seasonal variety. Different fruits offer different nutrients. Try to eat locally grown, seasonal produce whenever possible. It’s fresher, tastier, and better for the planet.
2. Eat whole, organic when possible. Whole fruits contain skin, pulp, and fiber — all vital for slowing down sugar absorption and supporting digestion. Choose organic when you can, especially for fruits you eat with the skin.
3. Eat mindfully. Slow down and savor your fruit. I chew each slice of apple 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. Make it a joyful, regular part of meals.
5. Don’t fear the natural sugar in fruits. Unlike refined sugar, whole fruits come packaged with fiber, vitamins, and antioxidants.
Michiko Tomioka, MBA, RDN is a certified nutritionist and longevity expert. Born and raised in Nara, Japan, her approach focuses on a plant-based diet. She has worked in nutritional roles at substance recovery centers, charter schools, and food banks. Follow her on Instagram @michian_rd.
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