Fruits & Veggies that are Good for You

 Plant nutrients are essential to good health. To be as healthy as you can, you should eat every color of fruit and vegetable every day, because each color contains different plant nutrients, or phytonutrients, which act as antioxidants to protect your cells and also have specific health benefits.That’s why health experts recommend eating a rainbow of different brightly-colored fruits and vegetables as a every day goal of 9-13 servings. 

  

  This list of fruits, vegetables and grains were chosen for their properties and nutrients to help you body to be stronger and happier to get the best of your day. 

 Asparagus

The studs are filled with vitamin A, B6, C and E, iron, potassium, calcium, magnesium, chromium and fiber. Furthermore only 140 grams of this vegetable contain 60% of the daily recommended level of folic acid.

Apricots

This fruit is full of potassium, fiber, vitamins A and C, beta carotene and lycopene (plant pigments that provide the colors red and orange fruits and vegetables that can help the immune system and skin). Thanks to their levels of vitamin E, may also help reduce the risk of cancer, according to some studies.

 

 

 Bananas

Bananas are an excellent source of potassium (good for blood pressure and muscles), fiber and vitamins C and B6 (good for regulating blood sugar).

Therefore, bananas are an excellent food to recover from exercise.

 Basil

The herb that gives flavor to Italian and Thai food can help relieve anxiety, is anti-inflammatory, analgesic and antioxidant. Even applied to the skin helps fight bacteria that cause pimples.

Hemp seeds

Although the first instance it is associated with certain of its psychotropic properties, hemp really is a source of vegetarian protein, omega-3 and omega-6 (which helps to prevent heart disease, such as atherosclerosis) and linoleic acid (helps  to regulate blood pressure). These seeds can be found in many forms: oil, flour, butter, milk, cheese or just toast for snacking.

Garlic

Perhaps sucks, but it certainly contains antioxidants that protect against breast cancer, prostate and colon. Also helps the immune system that fights viruses and bacterias.

Chiles

Capsaicin is the component responsible for the hotness of chili, and within its properties can help combat diabetes, cancer and promote weight loss, according to WebMD.  Early laboratory studies on experimental mammals suggest that capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties, it also found to reduce LDL cholesterol levels in obese individuals. 

Black pepper

A pepper has been linked to benefits such as: fight bacteria, help the digestive system and regulate the production of fat cells.  Peppers have been in use since centuries for its anti-inflammatory, carminative, anti-flatulent properties.

 Black rice

Unrefined rice is filled with iron, fiber, vitamin E and antioxidants.Like brown rice, black rice has similar nutrient levels and higher amounts of antioxidants. It is also a source of fiber and minerals, including iron. A 100 gram serving of black rice has 8.5 grams of protein, 3.5 milligrams of iron and 4.9 grams of fiber.

Carrots

One cup of carrots contains 400% of the daily recommendation of vitamin A (why is famous for helping the view). It is also a great source of fiber, potassium and vitamins C and K and beta carotene (which may help the immune system and skin). 

The Cookbook That Ensure You Never Have to Eat a Boring Meal!

 Kiwi

Kiwis are technically berries, so they are also full of nutrients like blueberries. It has high levels of vitamin C and E, potassium and the lutein antioxidant (which has been shown to protect the eye and combat wear cells).

A Norwegian study found that eating two kiwifruit a day prevents clot formation because thins.

 

Mango

Mango is a fruit full of fiber and vitamins A, C and B6 helps the immune response protects the eye, regulates cholesterol and sugar and even prevents cancer. Anything else?

Olives

Olives are a great source of monounsaturated fats, protect the heart, prevent inflammation that leads to arthritis, type 2 diabetes and possibly cancer. Currently the relationship between the olives and good memory performance is studied.

Onions

Onions has been associated with decreased levels of cholesterol, blood pressure and the risk of suffering a heart attack; contain antioxidants, anti-inflammatory and antihistamine properties. Furthermore, a study of the National Cancer Institute found that eating daily 10 grams of onion (or garlic) helps reduce the risk of prostate cancer.

Oregano

Only half a tablespoon of oregano contains the same amount of antioxidants than 3 cups of raw spinach. Each tablespoon oregano has one gram of fiber and 14% of the daily recommendation of vitamin K, which helps keep bones strong and healthy. 

Papaya

This fruit is full of vitamins A and C, which may help the immune system and digestion. Its orange color comes from beta carotene and lycopene, it helps fight cervical cancer.

Pineapple

 

A cup of pineapple contains 130% of the daily recommendation of vitamin C is low in calories. Nonetheless, it is a storehouse of several unique health promoting compounds, minerals and vitamins that are essential for optimum health. Pineapple contains an enzyme called bromelain, which fights inflammation and blood clots and can help the body absorb antibiotics. 

 Citrus Fruits

Oranges, lemons, limes, tangerines are packed with vitamin C, but also contain a lot of fiber, which causes you to feel fuller longer. They also have compounds called flavonoids, which may have anticancer properties. The vitamin C in citrus fruits strongly enhances the absorption of iron in food. Vitamin C binds to iron in the digestive tract and the iron-vitamin C complex is absorbed together.

 Thyme

Just a spoonful of this species contains 7% of the daily recommendation of iron. It is also a good source of vitamins A, C, E and K and antioxidants oils is very low in Cholesterol and Sodium. It is also a good source of Vitamin B6, Folate, Phosphorus, Potassium and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Riboflavin, Calcium, Iron, Magnesium, Copper and Manganese.


Other options to obtain the daily nutrients you body needs for better daily performance, is adding some supplements on you diet. There are several options of nutritional supplements in the market these days (organic, organic based, non-organic), only be ensure you chose the products that offer you the closest ingredients (check the bottle levels)  to the natural nutrients your body needs.

 The best way to note if you are getting the right supplements? You body will feel it on the first 3 days! This means, you should be obtaining the benefits you were looking for when you bought the product. Do you feel more energized, active and able to perform a full day of activities and backing home feeling almost brand new or brand new for extra activities? Then you supplement is doing its job.

I hope this post has helped you somehow. Happy healthy life! :)

 

 

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