Consuming vegetables and fruits helps you stay healthy and prevent many diseases, such as cancer and heart disease.
Dietary guidelines for Americans published in 2016 recommends adding fruits and vegetables in half of the meals. Each vegetable and fruit offer different health benefits, so here is a list of the health benefits of 20 fruits and vegetables:
This fruit has antioxidant and anti-inflammatory properties that make it very helpful in improving the immune system. Apricots can treat many inflammatory bowel diseases, such as kidney and ulcer issues. Apricot protects the kidney cells from methotrexate-induced damage. Methotrexate is a drug used for chemotherapy, which can damage the healthy cells of the kidneys.
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.
Bananas are rich in potassium which is responsible for transmitting signals through the nervous system. People who lack potassium often experience weakness and cardiac problems. Moreover, bananas are rich in vitamins and antioxidants and their consumption will boost your overall health and wellness. Antioxidants remove the free radicals from the bloodstream, which damage the healthy cells and tissues, boosting your immune system.
This fruit offers many health benefits. Cantaloupe extracts can reduce hyperlipidemia in people with a high cholesterol diet. This fruit is even more effective that Atorvastatin, a drug prescribed to diabetics. The fruit is rich in beta-carotene and it can improve vision.
Cucumbers have fisetin, which is an antioxidant substance. They can boost the cognitive function and analgesia and lower the cancer risk. Fisetin is extremely effective in persons who suffer from Alzheimer’s.
Cucumber extracts contain antioxidant and analgesic properties. Also, a study from 2013 proved the chemotherapeutic activity of cucumbers.
Dates can treat liver damage and promote heart health and improve the immune system. Dates can protect the liver from a chemical-induced damage such as medications and drugs which from the blood are filtered to the liver. Moreover, dates have antioxidant properties. They can prevent plaque deposition in blood vessels.
This green vegetable is rich in nutrients. It has vitamins and minerals, probiotics, dietary fiber, and bioavailable carbohydrates. It is helpful for people who suffer from micro-nutrient and calorie malnutrition.
Lemon is rich in vitamin C, which can improve the immune system and protect the body from disease. Lemon has anticoagulant properties just like Aspirin, and can prevent thrombi formation, which can lead to prevention of blood circulation and block blood vessels.
Pineapple is rich in calcium, vitamin C, iron, and magnesium. It was used in traditional medicine for centuries. The extract of a pineapple leaf has powerful anti-inflammatory properties and can support the repair and healing of tissue. Also, it can fight microbial infections.
Watermelon has anti-inflammatory, anti-cancer, and antioxidant properties. Studies have confirmed that it can reduce the risk of cancer, metabolic, and heart diseases, lower lipid levels, and regulate oxidative tissue damage.
Apples have phytochemicals, which can reduce the risk of chronic diseases, including asthma, heart diseases, cancer, and diabetes. The antioxidant properties of this fruit and can fight the spread of cancer cells and increase the serum cholesterol.
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.
Artichoke protects the liver from damage. It is hepatocurative, which means it can decrease the oxidative stress on liver tissue, thus curing the liver damage caused by toxic chemicals as carbon tetrachloride.
This fruit has potent antioxidant properties and includes phenolic compounds, tannins, and anthocyanins. Their antibacterial properties can fight H. Pylori. Also, they have anti-inflammatory and anti-thrombotic properties and can fight heart disease.
This fruit is rich in vitamin C and helps in boosting the immune system. Also, oranges can protect us from viral conditions, bacteria, and chronic inflammatory diseases. It is rich in flavonoids and lycopene which can fight some cancer types.
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.
Beets are very nutritious. They can prevent and protect the kidneys from damage. According to a study, beet extracts can reduce inflammation, oxidative stress, and kidney damage and injury.
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.
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.
We usually use this vegetable in salads and in combination with other vegetables and meat. There is a study from 2015 that confirmed the anti-cancer properties of cabbage. It can prevent the expansion of tumor and fight the genomes that cause cancer.