If we include fruits and vegetables in our diet it will help us to maintain our health and prevent numerous diseases including cancer and heart disease.
Also, this will help us to maintain a healthy weight.
We should incorporate fruits and vegetables in half of our meals, Dietary Guidelines for Americans published in 2016. Each vegetable and fruit provide different health benefits, so we present you a list of the health benefits of 20 fruits and vegetables.
Apricots have anti-inflammatory and antioxidant properties that make them extremely efficient in boosting the immune system. Apricots can treat many inflammatory bowel diseases including kidney and ulcer problems, according to some studies .
Apricot protects the kidney cells from methotrexate-induced damage which is drug used for chemotherapy which can damage the healthy cells of the kidneys.
Avocados have the ability to slow the heart rate (bradycardia) and relax the blood vessels due to their cardioprotective properties so fight hypertension.
Avocados contain fat which is easily stored and broken down by the body. This fat is quite more nutritional compared to fat from processed foods. Avocado is extremely beneficial for treating diabetes, according to another study. It can improve glucose uptake by the muscles and liver, thus decreasing the risk for metabolic problems which cause damage to the blood vessels and nerves.
Bananas are rich with dietary potassium which is responsible for transmitting signals through the nervous system. People who have potassium deficiency often experience cardiac problems and weakness.
Bananas are a great source of antioxidants and vitamins and their consumption will improve your wellness and overall health. And, antioxidants will eliminate the free radicals from your bloodstream, which damage the healthy cells and tissues and will boost your immune system.
Cantaloupe despite its delicious taste, can provide many health benefits. Cantaloupe extracts can reduce hyperlipidemia in test subjects with a high cholesterol diet, study published in 2002 .
Cantaloupe proved to be even more effective compared to Atorvastatin, a drug prescribed to diabetics. This fruit has the ability to improve vision because is rich in beta-carotene.
Cucumbers contain fisetin that can improve the cognitive function and analgesia and reduce the risk of cancer. Fisetin proved to be extremely effective in persons who suffer from Alzheimer’s, according to a study, published in 2014 .
Another study published in 2012 showed that extracts from cucumber contain antioxidant and analgesic properties. A 2013 study proved the chemotherapeutic activity of cucumbers.
Dates can boost the immune system, treat liver damage, promote the heart health . Dates can protect the liver from a chemical-induced damage such as medications and drugs which from the blood are filtered to the liver, according to a 2014 study.
A recently published study, in 2015, discovered that dates have antioxidant properties. They can prevent plaque deposition in blood vessels.
Kale is a leafy green vegetable rich in nutrients. Kale is rich in probiotics, dietary fiber, vitamins and minerals, and bioavailable carbohydrates and is very beneficial for those who suffer from micronutrient and calorie malnutrition, according to some studies. Besides from its consumption as a salad, you can consume it as chips.
Lemon is rich in vitamin C, responsible for boosting the immune system and protecting the body from disease. Lemon has anticoagulant properties almost the same as Aspirin, and can prevent the formation of thrombi which can prevent the circulation of blood and block blood vessels, according to a study published in 2014.
Despite its rich content of vitamin C, pineapple is rich in iron, magnesium and calcium. The pineapple was used in traditional medicine for centuries. A study, published in 2013 proved that the extract of a pineapple leaf has powerful anti-inflammatory properties and can promote tissue repair and healing. Also, it can fight against microbial infections.
Even though its healthy benefits are not known for many people, watermelon has anti-cancer, antioxidant and anti-inflammatory properties. Some studies confirmed that watermelon can lower lipid levels, reduce the risk of cancer, metabolic, and heart diseases, and regulate oxidative tissue damage.
Apples contain phytochemicals which have the ability to reduce the risk of chronic diseases including heart diseases, cancer, asthma, and diabetes. Apples have antioxidant properties, increase the serum cholesterol and can fight the spread of cancer cells .
12. Aloe Vera
In traditional medicine Aloe Vera was used to treat diabetes. When used topically, it can relieve itchiness and swelling. Moreover, Aloe Vera can regulate serum levels. Aloe Vera contains anti-inflammatory properties, promote natural health and it can protect the nerves in the brain , a study showed.
Artichoke or Cynara scolymus can protect the liver from damage. Artichoke is hepatocurative, reduce the oxidative stress on liver tissue and cure the liver damage caused by toxic chemicals as carbon tetrachloride.
Blackberries have powerful antioxidant properties and are a great source of phenolic tannins, anthocyanins and compounds. They can fight H. Pylori due to their antibacterial properties. Moreover, they have anti-inflammatory and anti-thrombotic properties and can fight heart disease.
Oranges are effective for boosting the immune system because are rich in vitamin C. Also, they can protect us from bacteria, viral conditions, and chronic inflammatory diseases. This fruit is rich in lycopene and flavonoids that can fight some types of cancer.
Green beans have high phenolic content and strong antioxidant properties. Green bean drinks have the ability to relieve fatigue, according to a study from 2015. The focus of the study was on the swimming time of athletes. The time of athletes was significantly prolonged after drinking green bean juice.
Beets can prevent and protect the kidneys from damage. A study showed that beet extracts can reduce oxidative stress, inflammation, and kidney damage and injury.
These popular tropical fruits have a sweet and fresh taste. Mangoes cwhen consumed raw, an provide the best health benefits. However, they are also used in desserts like tarts and pies, and in drinks like shakes. Mangoes have anti-inflammatory, anti-diabetic, antioxidant, anti-carcinogenic, and anti-obesigenic properties and are a rich source of vitamin C.
Broccoli contains phytochemicals that strengthen the immune system and fight cancer. Many studies proved that broccoli can treat bladder cancer and influenza as it has anti-inflammatory properties and can prevent the spread of cancer cells, and reduce flu symptoms.
Cabbage due to its plain taste is usually used in salads and in combination with other vegetables and meat. A 2015 study confirmed the anti-cancer properties of cabbage. It can prevent the growth of tumor and fight the genomes that cause cancer.