Most whole plant foods abound in different sorts of dietary fiber, including soluble fiber, pectin, cellulose, mucilage, gum, lignin, and hemicellulose. By taking a lot of different fibers, you actually reap all the benefits of the food.
Following a diet rich in fresh fruits and veggies could lead to many health benefits. Namely, it could help in the prevention of various diseases, like high blood pressure, cholesterol, heart problems, cancer, etc. Furthermore, this diet can also help in the process of losing weight, thus maintaining an excellent body weight.
The importance of following a healthy diet high in fresh produce was publicly emphasized by The Dietary Guidelines for Americans in 2016.
HERE IS THE LIST OF THE HEALTHIEST FRUITS AND VEGETABLES:
This fruit is packed with powerful antioxidants and anti-inflammatory substances, which can eliminate inflammation. Apricots can also stimulate the immune system. It has also been found that this fruit fights ulcers and IBS. In addition, the consumption of apricots can also help in cases of any kidney problems. They can protect the kidney cells from methotrexate damage, which is a chemotherapy drug that negatively affects and damages the healthy cells in the kidneys.
Bananas are an amazing source of potassium, which is a mineral that maintains nerves healthy. Unluckily, people who are deficient in this mineral experience weakness and heart problems. That’s not all, bananas are also rich in vitamins and antioxidants that kill the free radicals present in the blood, thus preventing damage of the cells and immune system.
It is a delicious fruit that has an impressive nutritional value. Moreover, it is rich in beta-carotene that supports vision. Also, there is a study that says cantaloupe extract lowers hyperlipidermia in those following diets high in fat. Cantaloupe has also been proven to be more effective than the popular diabetes drug, known as Atorvastatin.
A number of studies have confirmed that avocado is an exceptional fruit that can reduce high blood pressure and maintain optimal heart health. In other words, this fruit actually relaxes the blood vessels and protects the heart from any damage. What’s more, avocados are abundant in healthy fats, which are more easily absorbed and broken down by the body than the fats found in processed foods.
Researchers have also found that this fruit helps in treating diabetes. To be more specific, avocados can enhance the glucose uptake in the liver and muscles as well as reduce the possibility of developing metabolic problems that lead to nerve and vessel damage.
Dates help in the treatment of damaged liver. Additionally, this fruit can also boost the immune system and improve heart health. There is study carried out in 2014 suggesting that the regular consumption of dates can protect the liver from chemical damage triggered by various drugs and medications. According to a recent study, this fruit is abundant in antioxidants that can prevent plaque build-up in the blood vessels.
It is an excellent vegetable rich in antioxidants, such as fisetin, which improves analgesia and cognition. Plus, it can also decrease the likelihood of developing cancer. According to a 2014 study, fisetin helps in the treatment of Alzheimer’s disease.
Other studies have found that cucumber extract possesses potent antioxidant and analgesic properties. Also, this vegetable can be as effective as the chemotherapy, which is a conventional cancer treatment.
Kale is actually a green leafy vegetable that is very nutritious. Researchers have found that kale is an extraordinary source of fiber, vitamins, minerals, pro-biotic and carbs. All these nutrients play a vital role in reducing the symptoms of micronutrient deficiencies and malnutrition.
Lemons are packed with vitamin C. In addition, it is a crucial vitamin for boosting the immune system and helping in the prevention of various health issues. There is also a scientific evidence showing that this fruit acts as anticoagulant in the same manner as Aspirin. To be more specific, it has been found that it could stop thrombi, which block the blood vessels.
Pineapples have been used for years as a natural remedy for a wide range of health problems. The fruit is a good source of vitamin C, magnesium, iron, calcium, etc. According to a study conducted in 2013, the extract of pineapple can reduce inflammation, eliminate microbes, speed up the healing process of tissues and fight infections.
This fruit is rich in water, dietary fiber, vitamins A, C, B1 and B6, potassium, magnesium. It also contains powerful antioxidant and anti-inflammatory properties that lower inflammation and reduce the cancer risk. The fruit can also reduce lipids and oxidation damage. Furthermore, it has also been proven that watermelons can also decrease the possibility of developing metabolic and heart problems.
The phytochemicals present in apples can lower the chance of developing diabetes, health problems, asthma, and cancer. Due to their good antioxidant content, apples can also stop the spread of cancerous cells.
This vegetable is abundant in valuable fiber and nutrients. By introducing this veggie in your daily diet, you can greatly reduce inflammation, lower high blood pressure. Also, it can help you detoxify the entire body and prevent kidney damage. Scientists claim that beets contain potent cancer-fighting properties.
– ALOE VERA
Aloe Vera has been used for years as a natural folk remedy in the diabetes treatment. If it is applied topically, aloe can alleviate the symptoms of swelling and itchiness. Furthermore, it can also decrease inflammation and maintain good brain nerve health.
This citrus fruit is abundant in vitamin C, so that it can strengthen the immune system. By consuming oranges on a regular basis, you can get rid of bacteria, viruses and chronic inflammation. As a result of their high lycopene and flavonoid content, oranges can help in cancer prevention.
It is a potent vegetable that protects the liver from any damage. It has also been scientifically proven that artichoke helps in the treatment of any liver disease. Plus, this veggie can lower oxidation stress, which prevents liver damage caused by various toxins, including carbon tetrachloride.
Thanks to its high levels of phytochemicals, broccoli can strengthen the immune system, fight common colds and flu. If you eat broccoli every day, you can improve your bladder function. The regular consumption of this veggie can also lower inflammation and inhibit the cancerous cell growth.
They act as exceptional antioxidant, anti-inflammatory and anti-thrombotic agents. Hence, this fruit can decrease inflammation and improve heart health. Blackberries are also packed with anthocyanin, tannins, and phenol items. They can also destroy a lot of bacteria, including h. pylori.
Most beans abound in antioxidant as well as phenols. There is a study that has been recently conducted confirming that bean-based beverages can eliminate fatigue. These findings offered promising results for the competitive abilities of swimmers, athletes, and so on. Specifically, they could exercise longer after consuming the beverage.
It is a very delicious and nutritious fruit. It is recommended to consume it in a raw form. You can add this fruit in many desserts, such as tart or pie and smoothies. Mangos abound in antioxidants, vitamin C, so if taken regularly, it can help in inflammation reduction, and diabetes and cancer treatment. It can also fight obesity.
This vegetable is rich in vitamin C and many other vitamins and minerals. There is a study showing that cabbage has cancer-fighting properties, thus stopping the tumor cells growth. In general, cabbage is added in salads and veggie dishes thanks to its neutral taste.
- Danquah, Irene. ”Become a Healthier You”;
- C. Thomas. ”Vegetables a