Eating a diet with no veggies or fruits is not healthy at all. You need to make fruits and veggies a part of your diet. They will maintain your health and prevent numerous diseases including cancer and heart disease. Not only they will help you maintain your health, but they will help you keep your healthy weight.
According to a study published in Dietary Guidelines for Americans, we should incorporate fruits and vegetables in half of our meals. Because each fruit and veggie gives you different health benefits, we will provide you with a list of 20 fruits and veggies. Continue reading in order to learn more about these health benefits.
Apricots are good because they have antioxidant and anti-inflammatory properties which make them extremely efficient in boosting the immune system. It has been found that they can help treat inflammatory bowel diseases like kidney and ulcer problems. Actually, apricot protects the kidney cells from methotrexate-induced damage. And, methotrexate is a drug used for chemotherapy which can damage the healthy cells of the kidneys.
Because of the ability to slow the heart rate, avocados can fight hypertension. They will also help relax the blood vessels due to their cardio protective properties. Avocados contain fat which is easily stored and broken down by the body. This fat is quite more nutritional compared to fat from processed foods. According to another study, avocado is extremely beneficial for treating diabetes. It can improve glucose uptake by the muscles and liver, thus decreasing the risk for metabolic problems which cause damage to the blood vessels and nerves.
Bananas are abundant with dietary potassium which is responsible for transmitting signals through the nervous system. People who have potassium deficiency often experience weakness and cardiac problems.Bananas are a great source of vitamins and antioxidants and their consumption will improve your overall health and wellness. And, antioxidants will eliminate the free radicals from your bloodstream, which damage the healthy cells and tissues and will boost your immune system.
According to a study, cantaloupe has given a better solution to diabetics, than the Atorvastatin drug. It is rich in beta-carotene and it has the ability to improve your vision. It can also reduce hyperlipidemia when it comes to high cholesterol diet.
Fisetin is an extremely effective substance that can help people who suffer from Alzheimer’s. And cucumber contains this antioxidant substance, known as fisetin. Cucumbers can also improve the cognitive function and analgesia and reduce the risk of cancer. It was found that the extracts from cucumber contain antioxidant and analgesic properties. Another thing that was found is the chemotherapeutic activity of cucumbers.
Dates can treat liver damage, promote the heart health and boost the immune system. According to a 2014 study, dates can protect the liver from a chemical-induced damage such as medications and drugs which from the blood are filtered to the liver.A recently published study, in 2015, discovered that dates have antioxidant properties. They can prevent plaque deposition in blood vessels.
Kale is a leafy green vegetable rich in nutrients. According to some studies, kale is rich in vitamins and minerals, probiotics, dietary fiber, and bioavailable carbohydrates and is very beneficial for those who suffer from micronutrient and calorie malnutrition. Besides from its consumption as a salad, you can consume it as chips.
Lemon is rich in vitamin C, responsible for boosting the immune system and protecting the body from disease. According to a study published in 2014, lemon has anticoagulant properties almost the same as Aspirin, and can prevent the formation of thrombi which can prevent the circulation of blood and block blood vessels.
Calcium, iron, and magnesium are all contents of pineapple. And if you didn’t know by now, pineapple has been used in traditional medicine for centuries. It was found that the extract of a pineapple leaf has powerful anti-inflammatory properties and can promote tissue repair and healing.
We can guarantee that you’ve used watermelon as just a refreshing fruit. But watermelons have anti-inflammatory, anti-cancer, and antioxidant properties. It can even reduce the risk of cancer, metabolic, and heart diseases, lower lipid levels, and regulate oxidative tissue damage.
Apples contain phytochemicals which have the ability to reduce the risk of chronic diseases including asthma, heart diseases, cancer, and diabetes. Apples have antioxidant properties and can fight the spread of cancer cells and increase the serum cholesterol.
#12 Aloe Vera
For centuries, Aloe Vera was used as a healing plant. It was also used in traditional medicine to treat diabetes. A study showed that Aloe Vera contains anti-inflammatory properties and it can protect the nerves in the brain and promote natural health.
Artichoke or Cynarascolymus can protect the liver from damage. A study proved that artichoke is hepatocurative, meaning that it can reduce the oxidative stress on liver tissue, thus curing the liver damage caused by toxic chemicals as carbon tetrachloride.
Blackberries have powerful antioxidant properties and are a great source of phenolic compounds, tannins, and anthocyanin. They can fight H. Pylori due to their antibacterial properties. Moreover, they have anti-inflammatory and anti-thrombotic properties and can fight heart disease.
The main thing about oranges is that they are rich in vitamin C and can boost your immune system. They can also protect you from viral conditions, bacteria, and chronic inflammatory diseases.
According to a study, drinking green beans smoothies can help you relieve fatigue. Green beans have high phenolic content and strong antioxidant properties.
Beets have a significant nutritional value. They can prevent and protect the kidneys from damage. A study showed that beet extracts can reduce inflammation, oxidative stress, and kidney damage and injury.
Fresh and sweet taste is one big win for a fruit like this. When they are consumed raw, mangoes can provide the best health benefits. However, they are also used in desserts like tarts and pies, and in drinks like shakes. Mangoes have antioxidant, anti-inflammatory, anti-diabetic, anti-carcinogenic, and anti-obesigenic properties and are a rich source of vitamin C.
Broccoli contains phytochemicals and can strengthen the immune system and fight cancer. Many studies proved that broccoli can treat bladder cancer and influenza as it has anti-inflammatory properties and can prevent the spread of cancer cells, and reduce flu symptoms.
The common use for this veggie is in salad and in combination with other vegetables and meat due to its plain taste. It was found that it has anti-cancer properties. It has the ability to prevent the growth of tumor and fight the genomes that cause cancer.