Best 61 Fruits And Vegetables and Their Benefits
We all enjoy eating fruits and vegetables. We know with certainty that their presence in the meals is mandatory in order to provide for the daily diet.
Apples are believed to be highly beneficial as they feature strong antioxidants making the blood less sticky and less likely to clot. They are also believed to be a great source of flavonoids. It is said that they may help reduce both cholesterol and blood pressure. They contain high amounts of Vitamin C, which is reported to help strengthen the immune system.
Their pectin content may help lower cholesterol levels and treat diarrhea. They feature chlorogenic acid, which may help fight cancer. Eating apples are said to be useful for people on weight loss programs, as they have a lower glycaemic index than other fruits. Consuming apples may help relieve the symptoms of bowel disorders.
Apricots are seen as cancer fighters, especially with regard to smoking-related illnesses, such as lung cancer. They are said to be a great fruit for people suffering from constipation, high blood pressure, anemia, and all skin and respiratory conditions.
Apricots are orange-red colored fruits; they contain vast amounts of the antioxidant beta-carotene, which is a form of Vitamin A that is successful in preventing specific cancers including lung and skin. Apricots are believed to be an excellent fruit for ex-smokers to eat and to be an important part of anyone’s diet, especially for people suffering from infections or skin problems. In general, the brighter the fruit, the more beta-carotene is contained in it.
Apricots are packed with fiber, which helps protect the health of the gut. Apricots are enriched with both magnesium and calcium; these minerals are thought to help prevent the bone disease osteoporosis. Apricots are reported to be useful as they create antibodies, stabilize sugar levels, and improve the transportation of oxygen in the blood. Apricots are also a great source of iron, especially for women who are trying to have a baby.
Artichoke is believed to feature properties that may help lower blood cholesterol, protect the liver, prevent stress, and stimulate bile and urine production. Artichokes are reported to be a useful addition to the diet of people suffering from arthritis and rheumatism due to their detoxifying quantities. Artichokes are considered to be useful for pregnant women as they feature both potassium and folic acid. They provide one with a great source of energy and their properties are said to help improve hair, nervous systems, and skin texture. However, artichokes feature the chemical insulin, which may result in flatulence.
Asparagus is considered to be a great source of glutathione, an antioxidant that strengthens the immune system.
Glutathione promotes other essential antioxidants such as Vitamins C and E, in doing their jobs properly and combats a range of diseases. It acts as a detoxifying agent and helps monitor and regenerate cells.
Asparagus may also help improve urine flow and is reported to help treat kidney problems. Asparagus has been recommended to be included in the diets of people suffering from water retention and cystitis.
Asparagus has been used in treating rheumatic conditions. It is reported to help keep the skin in excellent condition and promote the health of the blood vessel walls. It is a great source of Vitamin C, Vitamin E, and also folic acid. Asparagus is considered to boost cancer immunity and features anti-inflammatory properties.
It is believed that Aubergine contains properties that may help reduce cholesterol levels, decrease high blood pressure, and protect the heart as well as containing anti-cancerous properties.
Aubergines supply the heart-protective nutrient, Vitamin E. Aubergine is also a very useful source of potassium, which helps keep blood pressure at normal levels. Aubergine contains Vitamin K, which helps promote blood clotting and stops bleeding.
Eating Aubergine is reported to counteract detrimental blood effects from fatty foods. It features antibacterial properties, which may increase the amount of urine passed. Aubergine, tomatoes, and potatoes are all part of the nightshade family, which is reported to exacerbate joint pain.
Avocados contain phytochemicals that are reported to help guard against certain cancers and combat fungal diseases. They may also stabilize blood fats and help promote healthy blood circulation and blood pressure. Avocados are cholesterol-free, and high in Vitamin E, which helps protect the heart, improves wound healing and may help increase male fertility levels.
Avocados contain potassium, which is reported to make them ideal for people suffering from depression and fatigue. They contain copper, which in turn helps the formation of red blood cells. Avocados contain high amounts of Vitamin B, which is said to help treat mood swings in women suffering from pre-menstrual tension. Avocados contain high amounts of calories, about 90% fat. Most of this fat is Oleic acid and monosaturated.
These fats are thought to have a protective effect against both breast cancer and heart disease. These fats are also said to reduce the levels of cholesterol in the blood and help stabilize blood sugar levels. Another advantage of eating avocados is that the essential fats in them are thought to prevent aging and to be the building blocks of beautiful skin and hair.
Bananas are a tropical fruit; they may contain properties that are reported to help decrease stress levels and reduce blood cholesterol. Consuming bananas is considered to stabilize blood sugar levels.
They are packed with carbohydrates and feature vast amounts of potassium, which, it has been said, promotes heart function and maintains healthy blood pressure. They feature Vitamin B6, reported to make it a perfect food for women with pre-menstrual symptoms.
Eating bananas reportedly helps improve mood levels as they contain the chemical compound named bufotenine, which acts on the brain by increasing self-confidence and positivity. Bananas are said to encourage the production of serotonin in the brain, which happens to be a feel-good chemical. Another advantage of eating bananas is that they are reported to strengthen the stomach lining against ulcers and acid.
Beetroot contains a mixture of different minerals and phytochemicals, that are thought to help prevent infections, raise the cellular intake of oxygen, and also treat disorders of the blood, liver, and immunity system.
Consuming beetroot is reported to improve the speed and efficiency at which cells take in oxygen and excrete waste products. The properties contained in beetroot are believed to help in promoting tissue regeneration as well. Beetroot is said to help stabilize the body’s acid and alkaline balance. Beetroot features properties that reportedly help treat skin problems, liver disease, rheumatoid arthritis, and osteoporosis.
It is said that beetroot needs to be consumed over a long time period in order to improve health and vitality in all cases of illnesses. However, it has been recommended not to eat too much beetroot if one suffers from kidney stones or arthritis, as it is high in oxalates.
Blackcurrants contain immune-strengthening properties. They are said to help fight against cancer and high levels of stress. Blackcurrants are believed to be one of the richest sources of Vitamin C, providing three times the recommended daily amount. Vitamin C is said to be essential for fighting against heart disease and cancer as it is rich in immunity-boosting properties.
Blackcurrants contain vast amounts of folic acid, beta-carotene, and potassium. The oil featured in blackcurrant seeds is believed to help in relieving the pain of rheumatoid arthritis, the oil contains fatty acids, which are known to help calm the inflamed tissue.
In comparison to most fruits, blueberries are said to feature high amounts of antioxidants and contain anti-cancer properties. They are said to act as an antibiotic by blocking the attachment of bacteria that trigger urinary tract infections to the cells lining the urinary tract and the bladder.
Blueberries also contain chemicals that are said to help combat diarrhea and are high in natural aspirin. Blueberries have also been reported to be good for eyesight.
Broccoli is abundant in numerous powerful antioxidants, featuring, beta-carotene, Vitamin C, and insoles. Thus it may contain anti-cancer capabilities and may prevent both breast and lung cancer. It is reported that eating Broccoli fastens the removal of estrogen from the body, which may in turn help suppress breast cancer.
Also, it is thought to be a great source of chromium that helps monitor insulin and blood sugar. Broccoli is rich in folic acid, which is said to keep blood healthy and has been highly advised for women who are planning a pregnancy or that are already pregnant. Broccoli is a fantastic source of iron, so people that may suffer from anemia and debilitating illnesses have been recommended to include broccoli as a vital part of their diet.
12. Brussels sprouts
Brussels sprouts are believed to be packed with numerous antioxidants and cancer-fighting chemicals named indoles. The compound named sinigrin, found in sprouts has been reported to help in destroying cells in the large intestine.
Brussels sprouts are believed to strengthen the immune system, keep the skin in great health, maintain a fine working nervous system, and have healthy mucous membranes. It has been said that they help keep blood fat levels steady and that they feature properties protecting against asthma, migraine, and depression. Brussels sprouts provide a great source of beta-carotene and fiber. They are reported to contain immunity-boosting Vitamin C.
Cabbage provides Vitamin A, and Vitamin C, and is known as an excellent source of fiber. Cabbage features a vast number of anti-cancer and antioxidant compounds; consuming cabbage has also been linked to fastening up estrogen metabolism, which is also believed to help prevent breast cancer. Cabbage contains properties that help prevent colon cancer and stomach cancer. Cabbage juice features anti-ulcer compounds and is reported to contain both antiviral and antibacterial properties.
14. Cantaloupe Melon
Cantaloupe melon is part of the same family as cucumbers. It has been reported that Cantaloupe contains the most beta-carotene out of all melons. Beta-carotene is an essential nutrient for aiding excellent vision. Cantaloupe melon is a great source of Vitamin C, Vitamin B6, folate (folic acid), Vitamin B3 (Niacin), and potassium.
Carrots are a good source of beta-carotene, which is believed to be a strong anti-cancer, artery-protecting, and immune-boosting antioxidant. The Beta Carotene contained in carrots is converted to Vitamin A. This is said to be vital for healthy skin and disease-resistant mucous membranes, which is the reason why eating carrots is seen as important for the protection of the lungs and helps keep the respiratory system in good working order.
Beta – Carotene is believed to reduce the chances of acquiring degenerative eye diseases as well as suffering from chest pain. Consuming carrots is also reported to increase the skin’s resistance to ultraviolet light, so it helps in protecting against skin cancer along with premature aging. Carrots are rich in fiber and may help reduce blood cholesterol and are said to combat constipation.
Celery has a pressure-lowering chemical, found in a few other vegetables. Eating Celery is believed to lower blood pressure by reducing concentrations of stress hormones that cause blood vessels to constrict. Celery features properties thought useful for people that are suffering from rheumatism, fluid retention, and some kidney ailments.
Celery also contains stomach-smoothing compounds similar to those found in cabbages, so consuming celery is reported to be helpful for people suffering from ulcers. Celery is also believed to be good for people suffering from arthritis and high blood pressure.
Cherries are rich in Vitamin C and contain high amounts of bioflavonoids, which, it is said, makes them a fantastic antioxidant food. Cherries also contain ellagic acid, which is valued as a cancer protector and inhibits the development of cancer-causing cells. Cherries are said to help in boosting energy levels and to be good for the heart, muscles, and nerves. Eating cherries is reported to lower platelet stickiness of rheumatoid and osteoarthritis. It has been known that eating cherries may also help combat tooth decay.
Coconut is rich in fiber and is said to be a very good source of vital minerals; iron, copper, and magnesium. The oil in coconuts is enriched in medium-chain fatty acids, including lauric acid. Medium-chain fatty acids are believed to help the absorption of calcium, magnesium, and amino acids, they may also fasten metabolism and support thyroid function. Eating coconuts are considered excellent for the immune system and are reported to help fight against infections.
Corianders are rich in antioxidants, Vitamin A, and Vitamin C. They feature niacin, calcium, and iron, which are believed to help boost the immune system, protect against degenerative disease, and slow down the aging process.
Coriander is reported to contain excellent digestive properties. Coriander seeds and leaves are reported to help protect against drowsiness, especially after consuming big meals. Drinking coriander juice is thought to help soothe hot itchy rashes and is said to help combat hay fever.
Cranberries contain antibiotic properties that are said to prevent infectious bacteria from sticking to cells lining the bladder and urinary tract. Eating cranberries has been highly advised for people susceptible to urinary tract infections and cystitis. Cranberries are packed with Vitamin A, Vitamin C, iron, and potassium. Its properties are thought to help improve cardiovascular health and may reduce kidney stones. Cranberries are also believed to help boost cancer immunity.
Cucumbers contain vast amounts of Vitamin A and Vitamin C; they also have minerals potassium and calcium. They are enriched in fiber and contain many other vital minerals including magnesium. Cucumbers also feature high amounts of folic acid, which has been known to help reduce blood pressure as well.
Dates contain 3 times the amount of potassium in comparison to bananas and they also have high amounts of magnesium, iron, and Vitamin B1, Vitamin B2, and Vitamin B3. They are enriched in fiber and are fairly low in calories. Eating dates is said to provide vast amounts of energy.
Elderberries are reported to be a great remedy for disorders of the upper respiratory tract, such as colds and flu, and they are believed to be useful for relieving all types of inflammation including rheumatic complaints. The properties featured in Elderberries are thought to help improve iron absorption from food and encourage hemoglobin production.
Elderberries are said to be beneficial for blood-fat levels and fat metabolism. They reportedly help promote liver function and increase energy levels. They are seen as a great source of Vitamin C and are rich in antioxidants.
Figs contain vast amounts of fiber, in fact, more per serving than any dried fruit. The fiber featured in figs is said to help in combating bowel cancer. Figs are enriched in minerals; they contain high amounts of potassium and calcium. They contain omega 3 and omega 6 essential fatty acids. It has been reported that eating figs are great for treating coughs, chest pains, and asthma.
Eating grapefruits is believed to be excellent for both the digestive and cardiovascular systems. They are reported to help combat allergies and infection of the throat and mouth. They are enriched in both Vitamin C and potassium. Grapefruit allegedly helps to balance blood sugar levels, which controls hunger.
26. Kiwi Fruit
Kiwis contain large amounts of Vitamin C, and eating one kiwi is reported to provide the recommended daily amount of vitamin C. Kiwis also feature antioxidants, Vitamin E, and polyphenols, which are believed to be good for heart protection. Kiwis may help combat blood clotting; they are high in potassium, which is reported to be helpful for people that may be suffering from high blood pressure and fluid retention. Consuming kiwis have also been reported to help combat a number of respiratory problems.
Leeks feature properties that are believed to help clean both the blood and the system, as they are enriched in antioxidants. It has been reported that they eliminate uric acid in gout. Leeks feature Vitamin K, calcium, and large amounts of potassium.
Lemon is reported to be an excellent potent antiseptic. Lemons feature properties that are considered to be great for treating colds, coughs, and sore throats. They contain high amounts of anti-cancer properties and are reported to help in dissolving gallstones. Lemons feature Vitamin C and potassium.
Lettuce contains vast amounts of silicon, which is believed to help in support bones, joints, arteries, and connective tissue. They contain high amounts of beta-carotene, which is said to help in aiding good vision. They are also enriched in potassium and folic acid.
It has been reported that one mango provides the advised daily amount of Vitamin C and vast amounts of beta-carotene, which fulfill 80% of the daily recommended Vitamin A intake.
Mangos are thought to feature vast amounts of Vitamin B3 (niacin), iron, and potassium. It has been reported that the high amounts of beta-carotene featured in Mangos may help in aiding good vision.
Many types of Mushrooms feature properties that, it has been reported, help thin the blood in the system, and lower cholesterol levels. Shitake mushrooms contain a potent anti-cancer element, which may help in the prevention of cancer. They are enriched in iron, Vitamin B3, Vitamin B5, folic acid, zinc, and calcium.
These leaves and flowers are reported to be strong natural antibiotics and are said to be very useful for relieving respiratory tract infections such as colds, flu, and bronchitis. They are reported to contain anti-cancer properties and are known to be strong antioxidants. Nasturtium is believed to be a great source of Vitamin C and Volatile oil.
Consuming okra is said to be beneficial for individuals suffering from irritable bowel syndrome (IBS) as it is reported to help prevent bloating and the release of gas. It features Calcium, which is seen to be good for bones, folic acid, which is considered important for pregnant women, potassium, and beta-carotene which are said to help promote good vision.
Olives and Olive Oil feature vast amounts of omega-3 fatty acids, seen as important for keeping the body healthy. Olives have contained large amounts of calories. The properties of olives are reported to be beneficial for both the liver and gall bladder. Olives are said to be helpful in the secretion of bile and they are believed to help in stimulating peristalsis. Olives are enriched in minerals, beta-carotene, iron, and calcium.
Onions are rich in phytochemicals named flavonols along with allylic sulfides. These are both said to be powerful antioxidants. They may help in controlling circulation and blood pressure as they relax the narrowed arteries and decrease blood stickiness. Onions are high in fiber and they are believed to help in keeping the bowel healthy.
36. Palm hearts
Palm hearts are said to feature anti-bacterial properties. They are said to be excellent for both skin and hormonal health and are packed with antioxidants. They contain beta-carotene which, it has been said, helps aid great vision and palm hearts contain Vitamin E.
Papayas are enriched in Vitamin C and are an excellent source of folic acid, which is considered essential for pregnant women. Papaya feature protein-digesting enzymes reported to help in aiding digestion. They are rich in both Vitamin E and beta-carotene, which are said to be powerful antioxidants. The nutrients contained in papayas are reported to be helpful in preventing colon cancer.
Parsnips are believed to be useful for supporting the kidneys and spleen, as they feature vast amounts of anti-oxidants, and they are reported to help detoxify and cleanse the body. Parsnips are also reported to help in improving bowel action. Parsnips have high amounts of calories; so, it has been advised that they should be consumed in moderation for those people trying to lose weight. Parsnips are rich in potassium, phosphorus, folic acid (folate), magnesium, and calcium.
Peaches feature properties that are said to help in cleaning the kidney and bladder. They are highly alkaline and laxative. They are enriched in calcium, phosphorus, Vitamin C, and potassium. They have high amounts of beta-carotene, which is reported to help in aiding good vision, and folic acid, which is to be useful for pregnant women. Peaches are reported to contain properties that are known to help lower blood cholesterol and lower high blood pressure.
Pears are known by many to be an excellent source of fiber, minerals, vitamins, and trace elements. Consuming Pears may provide one with a quick source of energy as they feature high amounts of natural sugars. They are also believed to be low in substances that may trigger food allergies, which, is said, make them an excellent food for people suffering from allergies. Pears feature high amounts of boron, which is reported to improve mental alertness and help in preventing osteoporosis. They also contain cooling and cleansing properties that are reported to help in reducing pain in arthritic joints.
Peas are seen as a great source of vegetable protein. They are believed to help promote healthy liver function and are believed to be good for maintaining a toned stomach. Peas feature vast amounts of calcium, magnesium, phosphorus, B Vitamins, potassium, zinc, and iron. They also contain high amounts of thiamin and niacin.
Pineapples are believed to be excellent for fluid retention. The flesh of pineapples is enriched in Vitamin C, potassium, and bromelain (a protein-digesting enzyme); Pineapples are reported to contain cleansing and anti-inflammatory properties that are considered helpful in combating fluid retention and stomach upsets.
Pomegranates are rich in plant hormones and feature vast amounts of iron. They are high in fiber, potassium, and Vitamin C. It is believed that they strengthen gums and improve the circulation of blood. It has been reported that pomegranate juice contains larger amounts of antioxidants than green tea. Eating pomegranate is reported to help keep heart diseases away.
Eating potatoes is reported to be great for the liver and muscles. They also contain high amounts of carbohydrates, which reportedly provide a great source of energy. Potatoes also contain Vitamin C, good for promoting a healthy immune system, as well as potassium, Vitamin B3, and folic acid (folate). Consuming potatoes is reported to be good for improving memory.
Prunes are thought to be beneficial for the brain, blood circulation, and for combating constipation. Prunes feature large amounts of oxalic acid. Consuming prunes are also reported to be good for lowering cholesterol. Prunes are said to contain the minerals calcium, potassium, phosphorus, beta-carotene, and folic acid. Prunes are enriched in fiber and iron and contain large amounts of niacin, Vitamin B6 and Vitamin A. Prunes contain hydroxy-phenyl isatin. This chemical is reported to trigger the smooth muscle of the large bowel, which is an effective, gentle, and non-purging laxative. They are also rich in antioxidants.
Pumpkin is believed to be an excellent vegetable as its properties are said to help in preventing the formation of cancer cells and promote healthy skin. They are known to be strong antioxidants and are believed to be helpful in combating cancer. Pumpkin is a great source of Vitamin A and carotenoids.
Radishes are reported to help in dissolving excess mucus or phlegm. They may help clear sore throats. Radishes are said to help in promoting the production of digestive juices when eaten with starches. Radishes feature high amounts of Calcium, potassium, magnesium, and beta-carotene. They are rich in fiber and very low in calories.
It is reported that all the nutritional benefits of grapes are concentrated in raisins, which is said to make them a great source of energy. Eating Raisins is seen as useful for people that may suffer from exhaustion and tiredness. They contain large amounts of fiber, which may help lower cholesterol levels and improve bowel function.
They feature selenium and high amounts of potassium, thought to help combat fluid retention and help lower blood pressure. They are packed with B Vitamins, which are reported to be good for individuals suffering from depression, stress, anxiety, and nervous tension.
It is thought that Raspberries activate the body’s natural self-cleansing ability They are said to promote wound healing and their powerful antioxidant properties are said to help in combating heart disease, cancer, and rheumatoid arthritis. Raspberries are enriched in Vitamin C which reportedly helps in boosting the body’s energy levels and they are believed to promote efficient protein and fat metabolism.
Raspberries are said to be great for female reproductive health as they are thought to help relieve menstrual cramps. Consuming raspberries may help in expelling mucus, phlegm, and toxins, as they feature vast amounts of antioxidants. They feature calcium, magnesium, potassium, Vitamin B3, Vitamin C, and phosphorus.
50. Red and orange peppers
It is believed peppers have high amounts of Vitamin C, reported to help regenerate carotenoids. They feature flavonoid and carotenoid antioxidants, including lutein and zeaxanthin which may help in protecting against eye problems. There are said to be higher amounts of Vitamin C in peppers in comparison to oranges.
The properties featured in Rocket are believed to help in keeping the skin in great condition, improve immunity and wound healing as well as promote the body to maintain healthy blood-fat levels. They contain high amounts of antioxidants and are reported to help in preventing cancer. They are seen as a great source of Vitamin A, Vitamin C, Volatile oil, and fiber.
Rosehips are reported to contain large amounts of Vitamin C and to help improve immunity to infections. They are reported to help in boosting energy levels, maintain the health of mucous membranes, enhance wound healing, combat heart diseases, and prevent the formation of cancer cells. Rosehips contain vast amounts of antioxidants and they are a mild laxative.
Spinach is a dark green leafy vegetable known to contain large amounts of antioxidants. The antioxidants contained are reported to help in boosting the immune system. It features high amounts of calcium, which is believed to be good for bone health, and high amounts of beta-carotene which, it is believed, helps in improving vision. Spinach also features iron, which is seen as good for regulating blood pressure. The properties contained in spinach are believed to contain high amounts of anti-cancer properties. Spinach also contains folic acid, potassium, Vitamin B6, and magnesium.
This vegetable is known to feature anti-aging properties. The properties of Spirulina are reported to help fight tumors. They contain both antifungal and antibacterial properties. They may help in aiding cell regeneration, aiding digestion, are thought to be useful for people that may be suffering from arthritis, and may also help in boosting fertility levels. Spirulina also features potassium, sodium, Vitamin B3, gamma-linolenic acid, and Beta-carotene.
55. Spring greens
It is believed that spring greens support the liver’s detoxifying action and enhance the action of the immunity system. They are reported to help in protecting against cancer and in helping to maintain the health of the heart, skin, and mucous membranes, and maintain energy levels. They may help in lowering stress levels and are packed with vast amounts of antioxidants. Spring greens are thought to be a good source of B Vitamins, Calcium, iron, zinc, protein, and fiber.
They are reported to be highly alkaline and help in relieving acidosis of the liver and blood. They are said to be rich in ceramics, flavonoids, calcium, magnesium, phosphorus, potassium, beta-carotene, and Vitamin C. Squash is thought to be excellent for bone health, clear vision, and boosting the immunity system. Squash is believed to have similar nutritional properties as carrots.
Strawberries contain folic acid and fiber. They contain large amounts of potassium, which is said to be vital for maintaining healthy cells and is reported to reduce high blood pressure. Strawberries feature flavonoids said to help combat cancer.
58. Sweet potatoes
They contain high amounts of Vitamin E and the antioxidant beta carotene, this, in turn, may be converted to Vitamin A. Sweet potatoes are believed to have a lower GI than common potatoes.
To benefit from its peak nutritional value it is reported to be best to eat turnips when in a raw state. They may help in promoting digestion and the cleansing of teeth. They are highly alkaline, which, it is said, helps purify the body. Turnips are packed with antioxidants and consuming them is reported to boost fertility and libido. They feature high amounts of calcium, magnesium, phosphorus, potassium, folic acid (folate), and vitamin C.
Watercress is thought to help the break up of kidney and bladder stones. It is said to be good for purifying the blood. Watercress is viewed as an excellent source of antioxidants as it features Vitamin A, Vitamin C, and Vitamin E, which may also help in protecting against cancer. Watercress is said to be a great source of Vitamins B1 and B6, and to contain the minerals calcium, magnesium, phosphorus, potassium, iodine, and beta-carotene. Watercress is reported to provide glucosinolates, which are natural detoxing phytochemicals that are said to contain anti-cancer effects.
This vegetable is reported to be useful for combating arthritis. Eating Yams may help in promoting detoxification. It is seen as good for people that may be suffering from IBS, PMS, and menopause and it is believed to help in monitoring and protecting estrogens. Yams contain the minerals calcium, magnesium, phosphorus, Vitamin C, folate, and potassium.