AMAZING HEALTH BENEFITS OF 20 FRUITS AND 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.
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
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