Eating healthy has heaps of positive benefits – for the body and the mind alike. When we eat well, we feel good. When we feel good, we’re happier, and when we’re happier, we’re more productive, and the wonderful cycle continues. Increasingly, shops and restaurants around the world are getting on the healthy eating bandwagon – making it easier for people to treat their bodies right. This list of 18 of the healthy vegetables and fruits in the world is just a beginning guide – a way to understand the Important vitamins and minerals the human body needs to stay functioning at its best. And as an added boost – these healthy foods are all downright delicious. Check these healthiest fruits and vegetables.
Did You Know: Healthy Food Facts
1 – Apple
Apples are more effective than coffee at waking you up in the morning. Apples also have a well-known health benefit known as pectin content, a prebiotic fiber responsible for feeding the good bacteria in your gut. It also helps boost digestion and metabolic health.
2 – Bananas
Bananas aren’t the only fruits with potassium. Avocados have twice the amount of potassium as bananas and are rich in monounsaturated fat that is burned easily as energy. Green-tipped bananas are better for you than over-ripened bananas. Bananas contain a lot of sugar, and if eaten with protein, the insulin levels are normalized. Healthiest Fruits and Vegetables help in boost the immune system.
3 – Broccoli
Broccoli contains twice the amount of Vitamin C than an orange. It contains as much calcium as whole milk and is more readily absorbed by our bodies. It is rich in a sulfur-containing plant compound known as glucosinolate and sulforaphane, a by-product of glucosinolate. Sulforaphane is significant in that it has shown to have a protective effect against cancer. In one animal study, sulforaphane was able to reduce the size and number of breast cancer cells while blocking tumor growth in mice.
4 – Cilantro
Cilantro is good for digestion and soothes many common ailments such as headaches, coughs, and nausea.
5 – Onions
Onions are great antioxidants, containing anti-allergy, antiviral, and anti-histamine properties. The sulfur compounds found in onions help in detoxifying the body and aid in cellular repair. Maximum health benefits are seen in raw or lightly-steamed onions.
6 – Parsley
Parsley is also great for use as a digestive aid. It is a natural breath freshener, anti-carcinogen, contains three times the amount of vitamin C as oranges, and twice the amount of iron as in spinach.
7 – Avocado
Avocado is different from most other fruits. Most fruits are high in carbs, while avocado is low in carbs and comprises healthy fats.
The fat in avocado is oleic acid, a monounsaturated fat linked to reduced inflammation and better heart health.
In addition to the healthiest fruits and vegetables help to stay fit. Healthy fats, avocados are load with potassium, fiber, and magnesium.
One whole avocado provides 28% of the RDI for potassium. Adequate potassium intake is associated with reduced blood pressure and a lower risk of stroke.
8 – Lemon
Lemons are a citrus fruit that people often use in traditional remedies because of their health benefits. Like other citrus fruits, they contain vitamin C and other antioxidants.
Antioxidants are important for human health. These compounds mop up free radicals in the body that can damage the body’s cells and lead to diseases, such as cancers.
- Vitamin C
- Folic acid
9 – Mangoes
Mangoes are nutritious and a great source of vitamin C. They comprise soluble fiber, which offers numerous health benefits. Additionally, mangoes contain potent anti-inflammatory and antioxidant properties that can help lower the risk of diseases.
10 – Kiwi
These are small fruits with a lot of flavors and many health benefits. Kiwi’s green flesh is pleasant and tasty with the right amount of nutrients. These nutrients include vitamin C, vitamin E, vitamin K, potassium, and folate. They also have many antioxidants and are a superb source of fiber.
Kiwi can help treat asthma, boost the immune system, aid digestion, reduce the risk of other health conditions, manage blood pressure, reduce blood clotting, and protect against vision loss.
11 – Spinach
This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile.
One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just seven calories.
Spinach also boasts a lot of antioxidants, which can help reduce the risk of chronic disease.
12 – Carrots
Carrots are packed with vitamin A, providing 428% of the daily recommended value in just one cup (128 grams).
They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in cancer prevention.
One study revealed that for each serving of carrots per week, participants’ risk of prostate cancer decreased by 5%.
13 – Peas
Peas are sweet, healthy vegetables that provide 134 calories per cooked cup. They are also high in:
- Fiber, at 9 grams per serving
- Protein, at 9 grams per serving
- Vitamins A, C, and K
- Certain B vitamins
Green peas are a good source of plant-based protein, and eating them is an effective way for vegetarian and vegan people to boost their protein intake.
Peas and other legumes contain fiber, which supports good bacteria in the gut to ensure regular bowel movements and a healthy digestive tract.
14 – Sweet Potatoes
Sweet potatoes are root healthy vegetables that provide 103 calories and 0.17 grams of fat per medium potato when it is baked with its skin.
Each potato also contains:
- Much more than an adult’s daily requirement of vitamin A
- 25 percent of their vitamin C and B-6 requirements
- 12 percent of their potassium needs
- Beta-carotene, which may improve eye health and fight cancer
Sweet potatoes may benefit people with diabetes. This is because they are low on the glycemic index scale and high in fiber, so they may help regulate blood sugar.
15 – Beets
Beets and beetroot juice are great for improving heart health.
This vegetable is high in heart-healthy nitrates. A small-scale 2012 study reports that drinking 500 grams of beetroot juice significantly lowered blood pressure in healthy people.
These healthy vegetables may also benefit people with diabetes. Beets contain an antioxidant called alpha-lipoic acid, which might be helpful for diabetes-related nerve problems, called diabetic neuropathy.
16 – Tomatoes
Although tomatoes are technically a fruit, most people treat them as a vegetable. Tomatoes contain lycopene, which is a powerful antioxidant that may play a role in cancer prevention. Research suggests that lycopene can help prevent prostate cancer. The beta-carotene in tomatoes also has anticancer effects.
17 – Garlic
Garlic has long used in both cooking and medicine. Each garlic clove contains just four calories and is low in vitamins and minerals. Garlic is a natural antibiotic. A compound in garlic, called diallyl sulfide, may be more effective than two popular antibiotics for fighting the Campylobacter bacterium, according to a lab-based study from 2012.
18 – Ginger
Ginger root is used as a spice in everything from vegetable dishes to desserts.
Historically, ginger has also been used as a natural remedy for motion sickness.
Several studies have confirmed the beneficial effects of ginger on nausea. In a review comprised of 12 studies and nearly 1,300 pregnant women, ginger significantly reduced nausea compared to a placebo. Healthy vegetables help to boost energy. Ginger also has potent anti-inflammatory properties, which can treat inflammation-related disorders like arthritis, lupus, or gout.
From providing essential vitamins and minerals to fighting disease, it’s clear that including vegetables and fruit in your diet is important for good health.
While the vegetables and fruits listed here have been extensively studied for their health benefits, there are plenty more healthiest fruits and vegetables that are also excellent for your health.
Ensure that you’re getting a good mix of vegetables and fruit in your diet to take advantage of their many diverse health benefits and get the most nutritional bang for your buck.
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