As you see in this image above, all these vegetables and fruits, 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 and fruits? I believe I do.
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.
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.
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.
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.
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.
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.
Studies show that ginger could reduce nausea and alleviate inflammation. Ginger supplements may also help decrease blood sugar.
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.
Kohlrabi is rich in both fiber and vitamin C. Animal studies show that kohlrabi could potentially cause a reduction in blood sugar.
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.
Top 23 Healthiest Fruits
Grapefruit is highly nutritious. Eating it may reduce insulin resistance, cholesterol and help prevent kidney stones. Grapefruit may also be useful for weight loss.
Pineapple is rich in vitamin C and manganese. Its bromelain content may fight inflammation and reduce the risk of cancer.
Avocados are rich in healthy fats and potassium, both of which are well-known for their role in promoting heart health.
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.
Apples are very nutritious. Their nutrients, antioxidants, and fiber may reduce the risk of disease and improve digestion.
Pomegranates have wide-ranging health benefits. They are incredibly high in antioxidants and other plant compounds that can help reduce inflammation and prevent disease.
Mangoes contain vitamin C and soluble fiber. They also contain plant compounds with antioxidant and anti-inflammatory effects.
Strawberries are rich in several nutrients and antioxidants. Eating them may help control your blood sugar levels and reduce
your risk of some diseases.
Cranberries are rich in several nutrients and antioxidants. They also contain beneficial plant compounds that help prevent urinary tract infections.
Lemons are rich in vitamin C and other plant compounds that may promote heart health, boost weight loss and help prevent kidney stones.
Durian is rich in nutrients and plant compounds that can provide some promising health benefits.
Watermelon is high in water, nutrients, and antioxidants. It is also particularly high in a powerful antioxidant called lycopene.
Olives provide a variety of vitamins, minerals, and antioxidants. These may reduce the risk of heart disease, cancer, and osteoporosis.
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.
Oranges contain some important vitamins, minerals, and antioxidants. These may reduce the risk of several conditions such as kidney stones and anemia.
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.
Guava is high in vitamins, minerals, fiber, and antioxidants. It may reduce inflammation and help prevent certain cancers.
Papaya is nutrient-dense and rich in antioxidants. Eating it may reduce your risk of cancer and improve digestion.
They’re also high in antioxidant plant compounds, such as anthocyanins and hydroxycinnamates, which help protect the body from oxidative stress. Furthermore, cherries are a good source of serotonin, tryptophan, and melatonin, which support a good mood and sleep.
Lychee, which is also known as litchi and Chinese cherry, is packed with nutrition.
In particular, it’s a rich source of vitamin C, potassium, fiber, and many polyphenols with anti-inflammatory and antioxidant properties. These include:
- gallic acid
- chlorogenic acid
- caffeic acid
One serving of lychee is around seven small individual fruits.
Also known as the Chinese gooseberry, kiwi is great for your health.
It’s high in vitamin C and a good source of fiber, potassium, folate, and vitamin E. It’s also a good source of carotenoids, including lutein, zeaxanthin, and beta carotene, which support eye health and become more dominant as fruits ripen.
Furthermore, people have used it in traditional Chinese medicine for hundreds of years to support gut health and digestion.
These benefits are due to its soluble and insoluble fiber, polyphenols, and digestive enzymes such as actinidin.
One small study showed that consuming 2 kiwis daily for 3 days increased stool frequency and softened stool, suggesting it may help treat mild constipation.
Peaches are another summer favorite. They’re a good source of potassium, fiber, and vitamins A, C, and E. They also contain the carotenoids lutein, zeaxanthin, and beta carotene.
While the flesh and skin are both nutritious, the skin contains higher amounts of antioxidants, which can help fight free radicals in your body. Therefore, make sure you eat the peach skin to reap the greatest health benefits.
Fortunately, the nutrient content of peaches appears to be similar whether you consume them fresh or canned. However, if you opt for canned peaches, make sure they’re packed in water rather than sugary syrup.
Many delicious and nutritious fruits can help ensure good health and maintaining overall well-being.
Though the list here provides 23 of the most nutritious fruits and 14 of the healthiest vegetables, there is still a lot you can choose from.
Current guidelines recommend getting at least five servings of fruits and vegetables daily, with 3 cups of vegetables and 2 cups of fruit
Be sure to eat a variety of colorful fruits on a daily basis to ensure you get the greatest benefits from them.
Please let us know in the comments below:
- Which one is your favorite fruit here? What benefit do you get from it?
- Which one is your favorite vegetable here? What benefit do you get from it?
- Which one of the fruits and vegetables here you have not tasted yet?
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Information on this site is not intended to diagnose, treat, cure, or prevent any disease. We encourage you to do your own research. Seek the advice of a medical professional before making any changes to your lifestyle or diet.
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