Amazing Health Benefits of 20 Fruits and Vegetables

It is a well-known fact that if you want to stay healthy and avoid diseases, you must eat fruits and veggies as often as possible. According to the Dietary Guidelines for Americans, at least half of the meals we consume should be made up of vegetables and fruits.

All fruits and veggies offer health benefits, but the following 20 stand out with their high amount of nutrients and disease-fighting potential.

Amazing Health Benefits of 20 Fruits and Vegetables

  1. Apricots

Apricots are natural immune-system boosters thanks to their strong antioxidant and anti-inflammatory properties. According to some studies, this amazing fruit has the ability to significantly reduce the symptoms of inflammatory bowel disease.

  1. Avocados

Avocados are well known for their ability to protect the cardiovascular system. One recent study has shown avocado extract is able to fight hypertension by relaxing the heart vessels and slowing down the beating of the heart. In addition to this, avocado can be also very useful for all diabetics because it provides natural sugar and can improve the glucose uptake by the muscles and the liver.

  1. Bananas

Bananas are a good source of potassium, which is a very important mineral because it improves heart function and boosts digestion. People who are not getting enough potassium are at a higher risk of developing cardiovascular diseases. Additionally, bananas are also rich in vitamin C, vitamin B6, and manganese, all of which are needed for proper functioning of many organs in the body.

  1. Cantaloupe

Cantaloupe is not only a tasty fruit, but it also has a plethora of health benefits. A study published in 2012 has found that cantaloupe can reduce high cholesterol and improve eyesight due to its high content minerals, vitamins, and beta-carotene.

  1. Cucumbers

Many studies in the last decade have shown that cucumbers can help improve cognitive function and reduce the risk of cancer because they contain an antioxidant substance called fisetin. Furthermore, a study published in 2012 has also shown that cucumbers also have strong analgesic and antioxidant properties.

  1. Dates

Dates can be very helpful in the fight against liver damage and heart problems. According to a study published in 2014, dates have the ability to protect the liver from chemical and toxin-induced damage and prevent plaque deposition in the blood vessels, which is one of the main causes for heart diseases.

  1. Kale

This nutrient-rich leafy green is a great option for everyone who is suffering from micronutrient and calorie malnutrition because it contains a high amount of bioavailable carbohydrates, vitamins, minerals, probiotics and dietary fiber.

  1. Lemon

Lemon deservedly belongs in the category of the healthiest foods on the planet due to its ability to boost the immune system and protect the whole body from diseases. Consuming lemon juice on a regular basis is one of the easiest ways to improve your overall health.

  1. Pineapple

Besides being a great source of vitamin C, pineapples are also full of many important minerals like magnesium, iron, and calcium. Also, one recent study has shown that the pineapple leaf extract stimulates tissue regeneration and prevents microbial infections.

  1. Watermelon

Watermelon is very popular during the summer due to its refreshing taste. But, it is also worth noting that watermelons have powerful antioxidant, anti-inflammatory and anti-cancer properties that significantly reduce the risk of cardiovascular diseases and cancer.

  1. Apple

It is 100 percent true when people say that an apple a day keeps the doctor away. This amazing fruit is full of phytochemicals that can help reduce the risk of numerous diseases such as asthma, diabetes, and even cancer. Apples are also able to regulate cholesterol due to their powerful antioxidant properties.

  1. Aloe Vera

For centuries, Aloe Vera has been used in the treatment of numerous health problems. This succulent plant has many health-boosting properties, such as the ability to manage diabetes symptoms, improve brain function, and relieve itchiness and swelling.

  1. Artichoke

Artichoke is best known for its ability to prevent liver damage. According to one recent study, artichoke can cure the effects of liver damage that is caused by the toxic chemicals like carbon tetrachloride. In addition to this, artichoke can also increase the levels of antioxidants in the body.

  1. Blackberries

Regular consumption of fresh blackberries will help you reap numerous health benefits that come from the high amounts of tannins, phenolic compounds as well as powerful antioxidant properties. Blackberries also have strong antibacterial and anti-inflammatory properties.

  1. Oranges

Oranges are the second highest source of Vitamin C and are powerful immune booster that can protect the body from inflammatory diseases and bacterial infections.

  1. Beans

Beans have strong antioxidant properties due to their high phenolic content. A 2015 study has also shown that regular consumption of fresh green bean juice helps improve the performances of athletes in the long term.

  1. Beets

Beets have the ability to prevent kidney damage (and also repair kidney damage) due to their high nutritional value. They can also reduce inflammation and oxidative stress.

  1. Mango

Mangoes not only have a refreshing and sweet taste, but they also provide numerous health benefits when consumed raw. They are high in vitamin C and have strong antioxidant properties and anti-inflammatory properties.

  1. Broccoli

Broccoli can strengthen the immune system and significantly reduce the risk of cancer due to its high levels of phytochemicals. It can also treat numerous other health problems, such as cold and flu.

  1. Cabbage

Cabbage is widely used in salads and different vegetable dishes. Its plain taste makes it a perfect ingredient for mixing with other veggies and meat. In addition to this, this leafy green also has some incredible health benefits. One great example for this is the study conducted in 2015, which has shown that cabbage can prevent tumor growth.