Top 10 Healthiest Fruits & Vegetables

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Fruit and vegetables should be an important part of your daily diet. They are naturally good and contain vitamins and minerals that can help to keep you healthy. They can also help protect against some diseases.

Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.

Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibre. As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to:

  • Reduce obesity and maintain a healthy weight
  • Lower your cholesterol
  • Lower your blood pressure.

Types Of Fruits:

Apples

Apples are extremely rich in important antioxidants, flavanoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease. This article provides a nutritional profile of the fruit and its possible health benefits.

Apples are free of fat, sodium, and cholesterol. Antioxidants, high dietary fiber, vitamin C, and a few vitamin B are responsible for the long list of health benefits attributed to apples. They are energy-dense and water-rich fruits which helps you feel full. They are rightly called ‘nutritional powerhouse’.

The other important nutrients in apple include vitamin K, potassium, copper, manganese, and magnesium. Apples are very good sources of dietary fiber and a single serving provides 12% of the daily fiber requirement. They are also packed with phytonutrients and flavonoids like quercetin, epicatechin, phloridzin, and other polyphenolic compounds.

Avocados

Avocados are considered a “superfood” and have a special position in the food calorie pyramid. Avocados are rich in various nutrients, vitamins, and minerals. They are also a good source of monounsaturated fatty acids and have a low sugar content. They are a good source of energy and contain a number of essential vitamins and minerals. Avocados contain calcium, iron, magnesium, potassium, copper, manganese, phosphorus and zinc. They also contain minerals such as vitamin C, B6, B-12, A, D, K, E, thiamin, riboflavin, and niacin. Furthermore, they are a great source of dietary fiber, and a single serving can provide more than 40% of the daily requirement!

Avocados are rich in potassium and successfully balance the potassium to sodium ratio which is vitally important to overall health. According to CAC (California Avocado Commission), a medium-sized Hass avocado contains almost 22.5 grams fat. Two-thirds of this fat is of the monounsaturated variety, and they are also very low in fructose. Perhaps most importantly, avocados have a unique collection of organic compounds like phytosterols, carotenoids, and flavonoids.

Blueberries

Blueberries are packed with antioxidants and phytonutrients which have powerful health benefits. These include the ability to strengthen bones, reduce acne, lower blood pressure, control diabetes, and improve heart health. Considered a superfood, blueberries can also help prevent cancer, improve brain health, promote weight loss, and soothe inflammation.

Blueberries are nutrient-dense, low in calories, and high in fiber. The berries are a rich source of vitamin C, vitamin K, vitamin B6, folate, potassium, copper, and manganese. They are low in carbohydrates and sodium and are high in water content. They are also abundant in antioxidants, especially anthocyanin, which is responsible for their deep blue color and powerful health benefits. Blueberries have the highest amount of antioxidants in them compared to all the foods!

Raspberries

Rich in vitamins, antioxidants, and fiber, raspberries are a delicious fruit with many health benefits. They have a high concentration of ellagic acid, a phenolic compound that prevents cancer, thereby stopping the growth of cancer cells and eliminating the progress of cancers.

The oil from raspberries has a sun protection factor. Furthermore, it helps to lose weight and also has anti-aging properties. By improving your immune system, these berries actually look after your overall health. These are easy to include in your diet. Either you include them in some recipes, eat them raw, or add the chilled raspberries to your drinks; all the forms tantalize your taste buds and provide nutrition at the same time.

Raspberries are excellent sources of vitamin C, manganese, and dietary fiber. They are also rich in B vitamins, folic acid, copper, and iron. They have the highest concentration of antioxidant strength amongst all fruits. This is due to its high concentration of ellagic acid, anthocyanins, gallic acid, quercetin, cyanidin, catechins, pelargonidin, kaempferol and salicylic acid. However, yellow raspberries and other pale-colored fruits have a much lower percentage of anthocyanins. Thus, raspberries can be considered as one of the best natural treatments for cancers.

Apricots

Apricots are rich in fiber and are, therefore, good for smooth bowel movements. They are often recommended to patients who regularly suffer from constipation due to the laxative properties. Fiber is a way to bulk up the stool. In this way, it becomes easier to transport through the bowels to its eventual excretion from the body. Fiber stimulates the gastric and digestive juices that help absorb the nutrients and break down the food for easier processing. Furthermore, fiber also activates the peristaltic motion of the digestive tract, and those smooth muscle movements are what keep your bowel movements regulated.

Apricots are a wonderful way to protect your heart from a wide variety of diseases, including atherosclerosis, heart attacks, and strokes. A high amount of vitamin C, as well as potassium and dietary fiber, all contribute to good cardiovascular health. Vitamin C protects the heart from free radicals, potassium lowers blood pressure by relaxing the tension of blood vessels and arteries, while dietary fiber scrapes the excess cholesterol from the lining of the vessels and arteries, thereby clearing them and reducing the strain on the heart. Altogether, these properties of apricots make them ideal for boosting heart health.

Types Of Vegetables:

Broccoli

Broccoli has a wide variety of health benefits, including its ability to prevent cancer, improve digestion, lower cholesterol levels, detoxify the body, and maximize vitamin and mineral uptake. It also prevents allergic reactions, boosts the immune system, protects the skin, prevents birth defects, lowers blood pressure, eliminates inflammation, and improves vision and ocular health.

Broccoli is highly rich in dietary fiber and proteins like tryptophan. It also consists of vitamin A, beta-carotene, lutein zeaxanthin, thiamine, riboflavin, niacin, and pantothenic acid. Along with that, it contains vitamin B6, folate (vitamin B9), vitamin C, vitamin E, vitamin B1, and vitamin K. Minerals in it include calcium, iron, magnesium, zinc, sodium, potassium, selenium, chromium, choline, manganese, and phosphorus. It also contains healthy omega-3 fatty acids.

Cucumber

 

Cucumbers are extremely beneficial for overall health, especially during the summer since they are mostly made of water and important nutrients that are essential for the human body. The flesh of cucumbers is rich in vitamin A, vitamin C, and folic acid, while the hard skin is rich in fiber and a range of minerals including magnesium, molybdenum, and potassium. Additionally, cucumber contains silica, a trace mineral that contributes greatly to strengthening our connective tissues. They are known to heal many skin problems, under eye swelling, and sunburn. Cucumbers also contain ascorbic and caffeic acids which prevent water loss, therefore they are frequently applied topically to burns and dermatitis.

Cucumber is a fruit from the Cucurbitaceae family. Scientifically known as Cucumis sativus, it belongs to the same family as zucchini, watermelon, pumpkin, and other types of summer squash. The plant where cucumber grows is a creeping vine that develops these cylindrical, edible fruits throughout the year.

Potatoes

Potatoes are one of the most common and important food sources on the planet, and they contain a wealth of health benefits that make them all the more essential as a staple dietary item for much of the world’s population. These health benefits include their ability to improve digestion, reduce cholesterol levels, boost heart health, protect from polyps, prevent cancer, and manage diabetes. They strengthen the immune system, reduce signs of aging, protect the skin, increase circulation, reduce blood pressure, maintain fluid balance, reduce insomnia, and aid in eye care.

 Asparagus

The health benefits of asparagus include good cardiovascular health, healthy pregnancy, improved fertility, relief from pre-menstrual syndrome, and an improved bone health. It helps to treat cancer, diabetes, hangover, cataract, rheumatism, tuberculosis, depression, degenerative diseases, and convulsions. It reduces urinary tract infections and blood cholesterol. It is also good for digestive health.

Asparagus is a great source of vitamins, minerals, and essential proteins. It is rich in vitamin A, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, folate, vitamin C, vitamin E (alpha-tocopherol), and vitamin K (phylloquinone).

The mineral treasures that are stored in it include iron, calcium, phosphorous, magnesium, manganese, zinc, selenium, and potassium.

Asparagus contains a very low amount of calories with no cholesterol and is low in sodium as well. Along with this, it is also a rich source of dietary fiber, which is essential for the body.

Spinach

Spinach include skin care, improved eyesight, regulated blood pressure, stronger muscles, and prevention of age-related macular degeneration (AMD) and hemophilia. It is also good for treating cataracts, atherosclerosis, heart attacks, and neurological disorders. It helps in bone mineralization and exerts anti-ulcerative and anti-cancerous benefits. Aside from all this, it aids in the healthy fetal development and growth of infants.

Spinach are due to the presence of minerals, vitamins, pigments, and phytonutrients, including potassium, manganese, zinc, magnesium, iron, and calcium. Spinach is a green vegetable which has a very wide distribution. It can be grown as a backyard crop or bought from the market at affordable prices. It is a source of vitamins like folate, niacin, vitamin A, vitamin B6, vitamin C, vitamin K, and contains traces of the rest of the essential vitamins.

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