Healthiest Fruits and Vegetables

As you see in this image above, all these vegetables,  there are plenty to behold. One can just look at them and probably wishing they have it all in real life to have access to. I know I do.

Let me ask you. Do you recognize all of these vegetables? I believe I do. Perhaps, only one that I am not familiar with. Maybe, you can tell me that long white slim strips of something on the left side of the image by the celery.

Do you know what it is?

At any rate, they look so fresh and ready to be cooked and to be eaten.

Which one is your favorite?

Top 14 Healthiest Vegetables

Here are the top fourteen vegetables that I found that we can actually eat daily and I do.

1. Spinach

This leafy green tops the chart as one of the healthiest vegetables, thanks to its impressive nutrient profile.

One cup (30 grams) of raw spinach provides 56% of your daily vitamin A needs plus your entire daily vitamin K requirement — all for just 7 calories.

Spinach also boasts a lot of antioxidants, which can help reduce the risk of chronic disease.

One study found that dark green leafy vegetables like spinach are high in beta-carotene and lutein, two types of antioxidants that have been associated with a decreased risk of cancer.

In addition, a 2015 study found that spinach consumption may be beneficial for heart health, as it may lower blood pressure.

2. Carrots

Carrots are packed with vitamin A, providing 428% of the daily recommended value in just one cup (128 grams).

They contain beta-carotene, an antioxidant that gives carrots their vibrant orange color and could help in cancer prevention.

In fact, one study revealed that for each serving of carrots per week, participants’ risk of prostate cancer decreased by 5%.

Another study showed that eating carrots may reduce the risk of lung cancer in smokers as well. Compared to those who ate carrots at least once a week, smokers who did not eat carrots had a three times greater risk of developing lung cancer.

Carrots are also high in vitamin C, vitamin K, and potassium.

3. Broccoli

Broccoli is a cruciferous vegetable that contains sulforaphane, a compound that may prevent cancer growth. Eating broccoli may also help reduce the risk of chronic disease by protecting against oxidative stress.

4. Garlic

Studies show that garlic may help lower blood triglyceride levels. Some studies have also found that it could decrease blood sugar levels and may have an anti-cancer effect, although more research is needed.

 

5. Brussels Sprout

 

Brussels sprouts contain an antioxidant called kaempferol, which may protect against oxidative damage to cells and prevent chronic disease. They may also help enhance detoxification in the body.

6. Kale

Kale is high in vitamins A, C, and K as well as antioxidants. Studies show that drinking kale juice could reduce blood pressure and LDL cholesterol while increasing HDL cholesterol.

7. Green Peas

Green peas contain a good amount of fiber, which helps support digestive health. They also contain plant compounds called saponins, which may have anti-cancer effects.

8. Swiss Chard

Some animal studies show that Swiss chard could protect against the negative effects of diabetes and may decrease blood sugar levels.

9. Ginger

Studies show that ginger could reduce nausea and alleviate inflammation. Ginger supplements may also help decrease blood sugar.

10. Asparagus

Asparagus is especially high in folate, which may help prevent neural tube birth defects. Test-tube studies have also found that asparagus can support liver function and reduce the risk of toxicity.

11. Red Cabbage

Red cabbage contains a good amount of fiber, vitamin C and anthocyanins. Certain studies show that it may decrease blood cholesterol levels, reduce inflammation and lower the risk of heart and liver damage.

12. Sweet Potatoes

Sweet potatoes are high in beta-carotene, which may decrease the risk of some types of cancer. White sweet potatoes could also help reduce blood cholesterol and blood sugar levels.

13. Collard Greens

Collard greens are high in calcium, which could reduce the risk of osteoporosis. The regular intake of collard greens has also been associated with a reduced risk of glaucoma and prostate cancer.

14. Kohlrabi

Kohlrabi is rich in both fiber and vitamin C. Animal studies show that kohlrabi could potentially cause a reduction in blood sugar.

Summary

While the vegetables listed here have been extensively studied for their health benefits, there are plenty more vegetables that are also excellent for your health.

Now we can move forward to discuss some of the healthiest fruits on earth. Though they are not all created equal, they certainly give us important health benefits.

20 Healthiest Fruits on Earth

1. Grapefruit

Grapefruit is highly nutritious. Eating it may reduce
insulin resistance, cholesterol and help prevent kidney stones. Grapefruit may
also be useful for weight loss.

2. Pineapple

Pineapple is rich in vitamin C and manganese. Its
bromelain content may fight inflammation and reduce the risk of cancer.

3. Avocado

Avocados are rich in healthy fats and potassium, both of
which are well known for their role in promoting heart health.

4. Blueberries

Blueberries are rich in a few important nutrients. They
have a high antioxidant capacity and immune-enhancing properties, which may
protect the body from illness.

5. Apples

Apples are very nutritious. Their nutrients, antioxidants
and fiber may reduce the risk of disease and improve digestion.

6. Pomegranate

Pomegranates have wide-ranging health benefits. They are
incredibly high in antioxidants and other plant compounds that can help reduce
inflammation and prevent disease.

7. Mango

Mangoes contain vitamin C and soluble fiber. They also
contain plant compounds with antioxidant and anti-inflammatory effects.

8. Strawberries

Strawberries are rich in several nutrients and
antioxidants. Eating them may help control your blood sugar levels and reduce
your risk of some diseases.

9. Cranberries

Cranberries are rich in several nutrients and
antioxidants. They also contain beneficial plant compounds that help prevent
urinary tract infections.

10. Lemons

Lemons are rich in vitamin C and other plant compounds
that may promote heart health, boost weight loss and help prevent kidney
stones.

11. Durian

Durian is rich in nutrients and plant compounds that can
provide some promising health benefits.

12. Watermelon

Watermelon is high in water, nutrients, and antioxidants.
It is also particularly high in a powerful antioxidant called lycopene.

13. Olives

Olives provide a variety of vitamins, minerals and
antioxidants. These may reduce the risk of heart disease, cancer and
osteoporosis.

14. Blackberries

Blackberries are a good source of many nutrients and
beneficial plant compounds. Their antioxidants and anti-inflammatory properties
may lower the risk of chronic disease.

15. Oranges

Oranges contain some important vitamins, minerals and
antioxidants. These may reduce the risk of several conditions such as kidney
stones and anemia.

16. Bananas

Bananas provide several nutrients and plant compounds,
including resistant starch and pectin. Bananas can have benefits for exercise,
blood sugar control, and digestive health.

17. Red and Purple Grapes

Red and purple grapes are rich in nutrients and other plant
compounds that can decrease inflammation and lower your risk of disease.

18. Guavas

Guava is high in vitamins, minerals, fiber, and
antioxidants. It may reduce inflammation and help prevent certain cancers.

19. Papaya

Papaya is nutrient-dense and rich in antioxidants. Eating
it may reduce your risk of cancer and improve digestion.

20. Cherries

Cherries are rich in nutrients and antioxidants. They also
contain melatonin, which may improve the quality of your sleep.

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