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Nutrition Update
Health Benefits of Yummy Fruits and Vegetables

Having a diet full of fruits and vegetables has been linked to improved health, and that is also for good reason. Leafy vegetables and fruits are naturally loaded with vitamins, minerals, fibber, and antioxidants, which protect the body against chronic diseases like heart diseases and cancer. Moreover, they are also low in calories, making them a great choice for your waistline. Fruits and vegetables with different colourful assortment are good for the healthy, as different benefits exist in the different colour spectrum. The orange pigment found in carrots, pumpkin, and sweet potatoes, for example, contain the antioxidant beta-carotene. Similarly, the deep red pigment found in tomatoes contains the antioxidant lycopene, which prevents prostate cancer and also slows down the process of aging.

The best part of including fruits and vegetables in the diet is that they don’t contribute in weight gain. But, there are some vegetables like potato that may lead to weight gain. While all fruits and vegetables are healthy, below are several pointers on some nutrition powerhouses.

 Vegetables Rich in Nutrition: :–

Broccoli is a cruciferous vegetable, and part of the Brassica family, which also includes kale, collards, cabbage, bok choy, Brussels sprouts, turnips, and cauliflower. Members of the Brassica family are rich in phytochemicals, known to have antioxidant properties. Broccoli is a true nutrition powerhouse. It is full of vitamin C, mineral, calcium, fibber and vitamin A. It is also rich in sulforaphane, which is a health-promoting compound that can fight cancer.

Carrots are a good source of fibber, which helps in keeping the bowel healthy. Besides, it also helps in lowering blood cholesterol and aid in weight maintenance. The orange pigment found in carrots are due to the antioxidant beta-carotene, also found in other deep orange foods such as sweet potatoes, pumpkin, butternut squash, papaya, and cantaloupe. Beta-carotene is converted to vitamin A in the body and helps in keeping eyes healthy, support the immune system, keep the skin healthy and protect against certain cancers.

Spinach is a readily-available source of many vitamins and minerals. Spinach contains the minerals iron and potassium, as well as vitamins A, K, C and the B-vitamin folate. Spinach also contains phytochemicals that may boost your immune system and flavonoids, which have antioxidant properties that may be preventative against certain cancers.

Sweet Potatoes are also full of fibber, vitamin B6, folate, vitamin C, and the mineral potassium. They are especially nutritious when eaten with the skin on, and contrary to a popular dieting myth, they are not at all fattening.

 Healthy Fruits for Healthy Body – :

Cantaloupe, one of the members of melon family is rich in the antioxidant beta-carotene, a plant-based vitamin A, which is good for eye. It is also rich in the mineral potassium, which may help lower blood pressure and the risk for stroke.

Watermelon, offers a juicy, sweet taste and high water content. Packed in the antioxidants lycopene, beta-carotene, and vitamin C, and the minerals potassium and magnesium watermelon is must for good health.

Avocados, are rich in heart-healthy fruit may help raise levels of HDL or good cholesterol while lowering LDL or bad cholesterol. They are also high in the antioxidant vitamin E.

Grapes, consuming grapes may reduce the risk of blood clots, lower LDL cholesterol and prevent damage to the heart's blood vessels, aiding in the maintenance of healthy blood pressure. Antioxidants called flavonoids may even increase HDL cholesterol. Eating the whole fruit instead of consuming the juice contains the added benefit of fibber.

It is best to eat the fruits and vegetables from whole foods. Popping a pill -- such as taking a beta-carotene supplement -- does not do the trick. Fresh and frozen vegetables offer a combination of many health benefits that you will not find in a pill. So, remember to chew the fruit.