Fruits, vegetables and whole grains contain many essential vitamins, minerals, fiber and phytochemicals that can help combat certain health conditions and extend longevity.
Leafy green vegetables such as kale, spinach and collard greens contain vitamins A, K and C as well as minerals in abundance – just one cup of kale provides nearly the daily value for vitamin A!
1. Apples
Apples are one of the most accessible fruits and vegetables, providing portable, versatile and cost-effective nutrition that promotes heart health while decreasing cancer risks.
Apples contain polyphenol antioxidants such as quercetin and epicatechin. Furthermore, apples provide vitamin C as well as phytonutrients which protect against chronic illnesses such as cancer, atherosclerosis, diabetes and cardiovascular disease.
Make the most out of every bite you take by adding variety to your diet with various apple varieties like Pink Lady, Gala and McIntosh apples; all sweet and crisp varieties with lots of fiber that make for delicious raw eating or baking options. Avoid overcooking apples so as to preserve its nutritional benefits; whole fruit may provide more benefit. Incorporating fiber into meals instead of drinking juice for optimal benefits including decreased constipation and weight gain through slower digestion and decreased blood sugar spikes as well as increasing satiety which aids weight loss!
2. Kumquats
Kumquats (Fortunella) are distant relatives to citrus fruits such as oranges and lemons, boasting high concentrations of vitamin C and plant compounds to support healthy immune function. Research shows that kumquats stimulate natural killer cells that help combat infections and cancer.
Kumquats are low in calories and offer a tarty burst of flavor, often eaten whole, unpeeled and without peeling to enjoy their sweet peel and tart juice simultaneously. Kumquats also provide small amounts of vitamins A and E, iron, magnesium potassium copper zinc as well as other micronutrients – you can find them at gourmet grocery stores as well as farmers markets when in season. You can purchase them both fresh from trees as well as cocktails and liqueurs made with this fruit; one popular recipe involves boiling 500 grams kumquats with sugar then boiling 500 grams with cognac or brandy for an alcoholic beverage that can then be served chilled from the bottle or bottle!
3. Bananas
Bananas may technically qualify as fruits from a botanical perspective, but their nutritional benefits go far beyond mere taste buds. Bananas contain fructooligosaccharides – special fructose-filled carbohydrates you don’t completely digest but which promote healthy bacteria colonies in the lower intestine – making for delicious yet nutritionally-dense snacks!
Bananas are an excellent source of potassium, an electrolyte that can help control blood pressure and protect against heart disease. A medium banana provides about 8 percent of your recommended daily value.
Bananas provide an abundant supply of vitamin C, an anti-inflammatory vitamin known to combat free radicals associated with cancer. Aim for 75 to 90 milligrams a day through fresh, canned or dried fruit consumption – whether fresh, canned, dried or both! To keep sodium and fat intake to a minimum when cooking vegetables – consider steaming instead of boiling as well as using herbs and low-calorie dressings without added sugars or syrups in cooking processes.
4. Avocados
Millenials may get flak for their avocado toast addiction, but adding this nutrient-rich food to your diet is worth doing. Avocado is low in sugar while providing essential potassium, vitamin C and heart-healthy monounsaturated fats (half a medium avocado contains 14 grams).
Folate is another essential nutrient found in this plant that provides protection from cancer and osteoporosis, while its anti-inflammatory phenolic compounds and antioxidants act to ease symptoms associated with osteoarthritis and other bone conditions.
Hass avocadoes are one of the most widely available varieties in the U.S. Look for ones that feel heavy with firm skin; bruised or soft varieties should be avoided. Avocados make an excellent addition to salads, soups, sandwiches and mayonnaise substitute recipes!
5. Tomatoes
Tomatoes contain lycopene, the pigment responsible for their vibrant red hue. Lycopene also helps shield tomatoes from UV radiation exposure while providing potassium, vitamin C and other essential nutrients that may help prevent lung, stomach, prostate and breast cancer as well as heart disease and stroke – while decreasing risks such as gingivitis and periodontitis.
One medium heirloom tomato contains 22 calories and provides an excellent source of potassium and vitamin C. Furthermore, this variety contains high concentrations of lutein and zeaxanthin antioxidants – two powerful compounds with health benefits like reduced risk of age-related macular degeneration.
One grape tomato contains only 3 grams of carbohydrates, making it an excellent snack or addition to salads and skewers. Tomatoes can also easily be grown at home in greenhouses or windowsills.
6. Strawberries
Red fruits contain vitamin C, anthocyanins and polyphenols – plant chemicals which help curb excessive levels of oxidative stress that damage cells and tissues and can even contribute to disease.
Strawberries are an excellent source of potassium and fiber. In addition, they have been shown to improve insulin sensitivity among nondiabetics as well as reduce cholesterol and triglycerides levels in adults’ bodies.
Addition of fresh, unprocessed vegetables and fruit is one of the easiest and most effective ways to improve health. Aim to incorporate various colors, and avoid foods containing added sugars such as syrups or high-fat sauces. Eating more veggies can also boost immunity, promote skin health and ease occasional constipation while decreasing risk for chronic diseases like heart disease and cancer – several long-term studies have demonstrated this linkage between regular vegetable/fruit intake (5 servings daily) and lower rates of disease risk.
7. Oranges
Oranges provide your body with vitamin C and folate in abundance, providing 92% of your recommended daily amount. Oranges help support immune health to combat germs and infections while improving iron absorption, helping create collagen for bones, cartilage and muscles, and decreasing cortisol levels.
Tangerines (a hybrid between willow leaf mandarins and true oranges) make an excellent snack choice, easily peelable and providing plenty of vitamin C that helps protect against heart disease, cancer and other illnesses. Folate is particularly important during pregnancy and during childhood because it helps cells divide to produce DNA; potassium also acts as a blood pressure regulator.
8. Kale
Kale has quickly become the go-to vegetable for both its health and flavor benefits. As part of the same cruciferous family as broccoli, collard greens, and cabbage – Kale provides ample vitamins A, K and C as well as essential minerals like calcium potassium and copper – making it one of the best vegetables available!
Start adding it to smoothies, salads and soups or roast it for kale chips – but remember it can be quite bitter, so massaging its leaves before eating raw may help soften its taste.
Diets that include vegetables and fruit as part of their daily meal plans help ensure they receive all of the essential vitamins and nutrients required to stay healthy. Eating at least 5 servings of veggies per day and 2 of fruit will reduce risk factors for heart disease, diabetes and cancer while encouraging weight loss (14)
9. Spinach
Spinach vies with kale for supremacy as a leafy green, boasting milder leaves and less of an intense flavor. One cup provides vitamin K (vital for blood clotting and bone health), A, C, E and folate; as well as folate and iron.
Cabbage, part of the Brassica family that also includes Brussels sprouts, broccoli and kale, boasts an impressive nutritional profile. It contains significant quantities of cancer-fighting glucosinolates.
Eat a variety of fruits and vegetables to provide your body with all of the vitamins, minerals and phytochemicals it needs for optimal health. Choose whole foods over processed ones and employ low-cal cooking techniques; for instance, steaming vegetables with fat-free dressings is healthier than deep frying or adding high-fat sauces. Have fresh, frozen and canned vegetables on hand so you can incorporate them into meals throughout the week.
10. Carrots
Carrots are an amazing source of nutrition, offering 119% of the Daily Value of vitamin A per cup! Additionally, carrots offer potassium, fiber and vitamins C and K; and their vibrant orange hue comes from beta-carotene which our bodies transform into vitamin A for eye health and immune support.
Carrots are an indispensable ingredient to any meal, pairing perfectly with savory dishes like this roasted carrots with cumin and paprika dish. Carrots also work great when added into salads or sauces for a sweet-and-savory snack or side dish!
Consuming a wide range of fruits and vegetables is the easiest way to ensure you receive all of the vitamins, minerals, phytochemicals and antioxidants essential for good health. Add them to meals to enhance flavor, texture and nutrition – add extra-virgin olive or coconut oil as a finishing touch and make each bite more satisfying and flavorful!
