Fruits and vegetables are a vital part of a person’s diet, reducing the risk for a variety of chronic diseases like heart disease and cancer, even able to keep your weight at a healthy level.
We should incorporate fruits and vegetables in half of our meals. Each vegetable and fruit provide different health benefits, so we present you a list of the health benefits of 20 fruits and vegetables.
– Apricots: they are excellent for boosting your immune system because they possess anti-inflammatory and antioxidant properties. According to some studies, apricots are effective in managing inflammatory bowel disorders like ulcers and kidney problems. Apricots possess the ability to exert a protective effect on kidney cells from methotrexate-induced damage. Methotrexate is a chemotherapeutic drug which is known to damage the healthy cells of the kidneys.
– Cucumber: it can improve cognitive function, reduce cancer risks, and improve analgesia because it is high in antioxidants named fisetin. One study from 2014 found out that this antioxidant can improve cognitive function in test subjects with Alzheimer’s disease. Another study from 2012 found out that cucumber extract provides antioxidant and analgesic properties. A study from 2013 discovered cucumber’s chemotherapeutic activity.
– Blackberries: Blackberries have powerful antioxidant properties and are a great source of phenolic compounds, tannins, and anthocyanins. They can fight H. Pylori due to their antibacterial properties. Moreover, they have anti-inflammatory and anti-thrombotic properties and can fight heart disease.
– Oranges: oranges are rich in vitamin C and are effective for boosting the immune system. Also, they can protect us from viral conditions, bacteria, and chronic inflammatory diseases. This fruit is rich in flavonoids and lycopene which can fight some types of cancer.
– Beans: Green beans have great phenolic content and strong antioxidant properties. Green bean drinks can relieve fatigue. After drinking green bean juice, the time of swimming of athletes was significantly prolonged.
– Aloe Vera: Aloe Vera was used in traditional medicine to treat diabetes for centuries. It can relieve itchiness and swelling if you use it topically. Aloe Vera can regulate serum levels. It contains anti-inflammatory properties and can protect the nerves in the brain and promote natural health.
– Cantaloupe: it is highly beneficial as it is able to reduce hyperlipidemia in test subjects fed a high cholesterol diet. This was even more than Atorvastatin, an anti-hyperlipidemic drug prescribed to diabetic patients. It can also help improving the eyesight as it contain beta-carotene in high levels.
– Artichoke: Artichoke can protect the liver from damage. It is also known by its scientific name Cynara scolymus and is a hepatocurative which means that is able to cure the effects of liver damage caused by toxic chemicals like carbon tetrachloride. It reduces the oxidative stress on liver tissue. You can also include artichoke in your diet for a boost in antioxidants.
– Watermelon: this fruit is a popular choice for a cool-down snack, whether as it is or as a shake or drink. Watermelon has excellent antioxidant, anti-inflammatory and anti-cancer properties. According to some studies, watermelon has the ability to regulate oxidative tissue damage, lower lipid levels and reduce the risk of cancer, heart and metabolic diseases.
– Apple: “An apple a day keeps the doctor away” is a very true statement. Apples are rich in phytochemicals (naturally occurring substances) which are associated with a decreased risk for chronic diseases such as diabetes, asthma, cancer and heart diseases. Apples fight the spread of cancer cells and increases in serum cholesterol because they possess antioxidant properties.
– Beets: 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.
– Cabbage: cabbage is usually used in salads and in combination with other vegetables and meat due to its plain taste. A 2015 study confirmed the anti-cancer properties of cabbage. It can prevent the growth of tumor and fight the genomes that cause cancer.
– Broccoli: this vegetable contains phytochemicals and can boost the immune system and fight cancer. According to many studies, broccoli can treat bladder cancer and influenza as it has anti-inflammatory properties and can prevent the spread of cancer cells, and decrease flu symptoms.
– Mango: consuming mangoes raw provide the best health benefits. Also, they can be used in desserts like tarts and pies, and in drinks like shakes. This fruit has antioxidant, anti-inflammatory, anti-diabetic, anti-carcinogenic, and anti-obesigenic properties and is rich in vitamin C.
– Banana: it is packed with dietary potassium, an electrolyte responsible for transmitting the signals through the nervous system with the most significant area, muscles of the heart. People who lack it manifest cardiac issues and generalized weakness. Banana consumption is highly beneficial for the overall health and wellness due to the high levels of vitamins and antioxidants. The antioxidants clean the bloodstream of free radicals which damage the healthy cells and tissues, boosting the immune system.
– Pineapple: besides being rich in vitamin C, they are also rich in other nutrients such as calcium, magnesium and iron. Traditional medicine has used pineapples for centuries. A study published in 2013 claimed that pineapple leaf extract can promote tissue repair and healing and fight against microbial infections. Strong anti-inflammatory properties which contribute to faster tissue repair are exhibited by the extract.
– Lemon: lemon belongs to the citrus family. It is a rich source of vitamin C, a substance that boosts immunity and protects the body from disease. A study from 2014 showed that lemon possessed anticoagulant abilities similar to Aspirin (a cardiac medication used to prevent clot formation and promote blood flow), and could prevent the formation of thrombi that block blood vessels and prevent the blood circulation.
– Dates: 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: 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.
– Avocado: avocados can fight hypertension because they can decrease the heart rate and relax the blood vessels due to their cardio-protective properties. This fruit contains fat that is easily stored and broken down by the body. This fat is more nutritional compared to fat from processed foods. Avocado is highly beneficial for treating diabetes. It can boost glucose uptake by the muscles and liver, so it decreases the risk for metabolic problems which can damage the blood vessels and nerves.