Japanese Nutritionist Recommends Five Fruits to Strengthen the Immune System

Michiko Tomioka, MBA, RDN, a Japanese nutritionist and longevity expert, has highlighted five fruits she considers essential for maintaining a strong immune system and overall well-being. Drawing from her upbringing in Nara, Japan — where fruit was an integral part of daily life — Tomioka emphasizes that fruit remains “one of the most powerful tools we have for supporting health and longevity.”

According to Tomioka, apples, citrus fruits, berries, persimmons, and figs provide a range of nutrients that boost immunity, improve digestion, and protect against chronic diseases. She notes that apples are high in vitamin C, fiber, and polyphenols, and contain prebiotics and probiotics that promote gut and brain health. “I eat them with the skin for maximum fiber,” she says, recommending adding them to salads or baked dishes.

Woman and child picking fruits from a bowl | Source: Pexels

Citrus fruits such as oranges, lemons, and yuzu are praised for their high vitamin C content and antioxidants that enhance iron absorption and cell protection. Tomioka advises eating the whole fruit instead of just the juice to retain fiber and prevent blood sugar spikes.

Berries — from strawberries to goji berries — are described as “low in calories but packed with vitamins and antioxidants.” Persimmons, rich in vitamins A and C, help regulate cholesterol and blood pressure, while figs offer fiber, minerals, and enzymes that aid digestion and reduce inflammation.

Tomioka also encourages mindful and seasonal fruit consumption: “Different fruits offer different nutrients. Eat locally grown, seasonal produce whenever possible.” Her guidance promotes whole, organic fruit intake and mindful eating practices to support long-term health and enjoyment.