AMAZING HEALTH BENEFITS OF 20 FRUITS AND VEGETABLES

AMAZING HEALTH BENEFITS OF 20 FRUITSAND VEGETABLES

Fruits and vegetables need to be incorporated into the diet in order to stay away from dangerous diseases. Half of the meals need to be composed of vegetables and fruits. Fruits and vegetables should be included into our everyday diet so that we can stay healthy and prevent numerous diseases like heart disease or cancer. Incorporating them into our nutrition will also help us maintain a healthy weight. Each of these foods possess different health benefits, and we have some of them listed:

1. Apricots

Apricots are not only delicious, they are also good for your overall health. They can boost the immune system and the metabolism, improve eyesight, protect the bones, treat various skin conditions and prevent cancer.

2: Avocados

Avocados have cardioprotective properties. According to some studies, extract form avocado is able to fight against hypertenstion by slowing the heart rate (bradycardia) and relaxing the blood vessels (vasodilation). Compared to fat from processed food, the fat contained in avocados is nutritional since it easily stored and broken down by the body. Yet another study discovered that avocado is very beneficial when it comes to diabetes, it is able to improve glucose uptake by the liver and muscles, decreasing the risk for metabolic problems that damage the nerves and blood vessels.

3. Bananas

Bananas are abundant with dietary potassium which is responsible for transmitting signals through the nervous system. People who have potassium deficiency often experience weakness and cardiac problems.

Bananas are a great source of vitamins and antioxidants and their consumption will improve your overall health and wellness. And, antioxidants will eliminate the free radicals from your bloodstream, which damage the healthy cells and tissues and will boost your immune system.

4. Cantaloupe

Being part of the melon family, not only is delicious, but cantaloupe is so refreshing as well. Besides, it has various health benefits. In a study from 2012, there was found that cantaloupe extracts reduce hyperlipidemia in test-subjects who were fed a high cholesterol diet. Cantaloupe is able to improve eyesight thanks to its high content of beta-carotene.

5. Cucumbers

Cucumbers, being rich in fisetin (an antioxidant substance) have various health benefits. They can improve analgesia, reduce the risk of cancer, and improve the cognitive function. In a study published in 2014, fisetin improved the cognitive function in many test subjects dealing with Alzheimer’s. Cucumber extracts have antioxidant and analgesic features as well.

6: Dates

Dates can be used in the treatment for liver damage and they also promote cardiovascularhealth and boost the immune system. Study published in 2014 discovered that dates have the ability to protect the liver from chemical-induced damage, typically by drugs and medications that the liver filters from the blood. Yet another study recently published in 2015, found that dates have potent antioxidant properties, as well as an ability to prevent plaque deposition in blood vessels.

7. Kale

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.

8. Lemon

We all know that lemons are rich in vitamin C, which has an immune boosting effect and acts as a protector from a number of diseases. According to a study from 2014 lemons have anticoagulant abilities much like Aspirin and could prevent the formation of thrombi that block blood vessels and obstruct blood flow.

9.Pineapples

Pineapples are very nutritious – they are filled with vitamin C, calcium, iron, beta-carotene and magnesium. They decrease the risk of obesity, diabetes and heart disease, increase the energy levels and reduce swelling and inflammation.

10. Watermelon

This fruit is a popular choice for a cool-down snack, wheter as it is or as a shake or drink. However, many people are not aware of the fact that watermelon has an excellent antioxidant, anti-inflammatory and anti-cancer properties. Accoridng to some studies, watermelon has the ability to regulate oxidative tissue damage, lower lipid levels and reduce the risk of cancer, heart and metabolicdiseases.

11. Apple

Apples contain phytochemicals which have the ability to reduce the risk of chronic diseases including asthma, heart diseases, cancer, and diabetes. Apples have antioxidant properties and can fight the spread of cancer cells and increase the serum cholesterol.

12.Aloe Vera

Aloe Vera has been used in traditional folk medicine as a remedy for diabetes for centuries. If applied topically it can relieve inflammation, swelling and the itching sensation. It promotes you overall health and protects the nerves as well, thanks to its anti-inflammatory properties.

13. Artichoke

Artichokes are famous for their hepatoprotective features – or in other words, the capability to protect the liver from any kind of damage. Artichoke, also known under its scientific name ‘Cynara scolymus’ is hepatocurative, meaning that it can cure the liver damage which was caused by toxic chemicals such as carbon tetrachloride (CCI-4). It’s recommended to include artichoke in your daily food diet in order to get rich in antioxidants.

14.Blackberries

They provide most benefits when eaten fresh although they are most commonly used on pies and cakes. These fruits have high amounts of phenolic compounds, tannins, and anthocyanins, which exhibit strong antioxidant properties. Blackberries also have antibacterial abilities againsts H. pylori, as well as abilities to fight heart disease because of anti-inflammatory and anti-thrombotic properties.

15.Oranges

There’s a reason that doctors recommend drinking orange juice a couple of times per day when we have the flu. It’s because the Vitamin C boosts the immune system and eliminates the bacteria and infections.

16.BEANS

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.

17. Beets

Beets have the capability of prevention and protection of the kidneys from any sort of damage. Treatment with extracts of beets proved that this veggie is capable of relieving oxidative stress, reducing inflammation, and cell death.

18.Mangoes

Mangoes are amazingly sweet and delicious tropical fruits, loved by almost everyone. Additionally, they are health beneficial as well, especially if eaten raw, but we mostly used them in shakes, pies and desserts.  They’re rich in vitamin C, antioxidants and have anti-carcinogenic, anti-inflammatory and anti-diabeticproperties.

19.Broccoli

Broccoli has the ability to strenghten the immune system and to fightcancer due to its content of phytochemicals. Numerous different studies confirmed the fact that consuming broccoli is beneficial against many health problems like influenza, bladder cancer, by preventing the spread of cancer cells, and reducing flu symptoms through anti-inflammatory powers.

20. Cabbage

Cabbage is a very popular vegetable which is widely used in salads and vegetable dishes. It has a plain taste which makes it perfect for mixing with other vegetables and meat varieties. However, despite its simple flavor, it has the potent to actually fight cancer