Healthy Fruits and Vegetables for Better Health

Fruits and vegetables are not only delicious but healthy too. They contain essential vitamins and minerals that offer protection against many chronic diseases. Fruits and vegetables are an important part of a balanced daily diet.

Apples
Flavonoids, a type of antioxidant present in apples, can help to lower the chances of developing asthma and diabetes. The fibers of an apple help to clean your teeth and palate of bacteria and food residue. However make sure to eat apples whole without peeling its skin as its rich flavor and the nutrient load lies just below the skin.

Banana
Bananas are a rich source of potassium that can help to maintain a healthy blood pressure level.

Dried figs
Dried figs are rich in fiber and may help to reduce the risk of certain heart diseases.

Grape
Resveratrol, an antioxidant found in grapes may help to lower the risk of developing blood clots and also reduces high blood pressure. This antioxidant may also help prevent heart diseases. Resveratrol has also been seen to help arrest the spread of cancer cells, especially in breast, colon and stomach cancers.

Mango
Mangoes are rich in zeaxanthin and lutein, both antioxidants help protect vision and lower the risk of development of age-related macular degeneration.

Orange
Besides being well known for its vitamin C, oranges are also a good source of folate. Folate is especially an important nutrient for pregnant women as it can help prevent the development of neural tube defects.

Papaya
The skin of the papaya contains special acids which help to maintain healthy skin. Papain, the enzyme present in papaya, also helps to aid digestion.

Beet
Betaine present in beet helps to reduce inflammation and pain. Beets are also rich in folate which is an essential B complex vitamin that helps prevent birth defects in the growing fetus.


Carrot
Carrots are a rich vegetable source of antioxidant compounds and also pro-vitamin A carotenes. These carotenes and antioxidant compounds promote good vision and help to protect against certain cancers and cardiovascular diseases.

Celery
Celery is a rich source of vitamin C and many other active compounds including phthalides and coumarins which may help lower cholesterol and prevent cancer.

Eggplant
Besides being rich in a host of vitamins and minerals, eggplants are also rich in nasunin (found under the skin of this vegetable) which is considered a brain food.

Green peas
Green peas are loaded with 8 vitamins and 7 minerals along with fiber and protein. Vitamin K along with folate and vitamin B6 from green peas help to maintain healthy bones.

Spinach
Spinach is an excellent source of vitamin A, vitamin K, folate, magnesium, manganese, iron, calcium, B vitamins and vitamin E. All these nutrients help to protect against a host of diseases like arthritis, colon cancer, heart diseases and osteoporosis.

Tomato

Tomato is an excellent source of lycopene, a potent antioxidant that offers protection against advanced stages of prostrate cancer and may also help reduce high cholesterol levels.