Avocado: Avocado contains loads of Vitamin E which is known to slow the aging process and protect against heart disease and common forms of cancer. Avocados are also one of the highest fruit sources for lutein. Lutein is a carotenoid, which helps protect against eye disease such as cataracts and macular degeneration. Avocados are high in monounsaturated fats. These particular types of fats have been proven to help with weight loss. One component of monounsaturated fat found in avocados is oleic acid which showed success in lowering bad cholesterol awhile simultaneously improving good cholesterol. Blueberry: Not only do blueberries taste great on its own, you can mix this fruit with so many different dishes. This antioxidant powerhouse is loaded with Anthocyanin, Vitamin C, B complex, Vitamin E, Vitamin A, Zinc and Iron. (Basically, it boosts your immune system you stay nice and healthy!) Grapefruit (pink): Grapefruit is aids in the removal of inorganic calcium that may have built up in the cartilage of the joints. This is a result of an excessive consumption of devitalized white flour products. Grapefruit can help in weight loss, since it is low in sodium, high in fat burning enzymes. Kiwifruit: Kiwi fruits are rich in many Vitamins, flavonoids and minerals. In particular, they contain a high amount of Vitamin C (more than oranges), as much potassium as bananas and a good amount of beta-carotene. Acai Berry: Considered being a “super-food”, Acai berry has being getting lots of press for the past two years. Celebrities such as Oprah, recommend it and for good reason. Acai berry contains some of the highest anti-oxidants in any fruit. It also includes the regular assortment of vitamins and has Omega 3 fatty acids to boot. These are the healthy types of fats that are usually found in fish and flax seeds. Strawberry: We all know strawberries are delicious, but they are also very nutritious too. They contain a wide variety of vitamins with Vitamin C leading the way. In addition to vitamin C, strawberries also provide an excellent source of vitamin K and manganese, as well as folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids. Tomato: Lycopene is a vital anti-oxidant that helps in the fight against cancerous cell formation as well as other kinds of health complications and diseases. Free radicals in the body can be flushed out with high levels of Lycopene, and the tomato is so amply loaded with this vital anti-oxidant that it actually derives its rich redness from the nutrient Sweet Potatoes: Sweet potato is rich in Vitamin A (betacarotene) and Vitamin C. Both Vitamins A and C are powerful antioxidants that work in the body to remove free radicals. Quite a popular food for people involved in heavy lifting since this food is high in vitamins and minerals. Sweet potato is also a great food for diabetics because it helps stabilize blood sugar levels. Broccoli: Broccoli has a plethora of notable nutrients which include vitamin C, vitamin A (mostly as beta-carotene), folic acid, calcium, and fiber. While the calcium content of one serving isn’t quite as high as a glass of milk. Broccoli still contains enough calcium for a great substitute for someone who doesn’t consume any dairy products. Broccoli like other cruciferous vegetables contain two phytochemicals that are known to increase the activity of enzymes in our bodies that help fight off cancer-causing agents. Garlic: Garlic can stimulate your immune system. In one study, people who ate two to three heads of garlic a day for three weeks show significantly more activity in special white blood cells that fight tumors. Carrots: Carrots are the best source of pro-vitamin A carotenes. They are also known to help strengthen the vision. Carrots can also be used to regulate blood sugar levels and are good for the health of the colon. Spinach: A very nutrient rich vegetable, it contains loads of vitamins and minerals such as vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fibre, and copper. Plus, it’s a good source of selenium, niacin, and omega 3-fatty acids. Don’t worry about dieting with this vegetable. Eat as much as you can! It is that good for you! Asparagus: Asparagus has an abundance of an amino acid called asparagines, which helps to cleanse the body of waste material. Some other notable benefits, the high alkalinity of this vegtable is effective in reducing the acidity of the blood and helps cleanses the tissues and muscles of waste. It has a unique phytochemical that produces an anti-inflammatory which helps relieve arthritis and rheumatism. The high content of folic acid, calcium and other minerals in asparagus are important in reducing the risk of birth defects and low birth weight. The diuretic effect of the juice is also a big help in reducing water retention in pregnant women. Cabbage: Cabbage seems to be one of those vegetables that are overlooked. Cabbage is relatively cheap yet one of the richest when it comes to protective vitamins. It contains unique forms of vitamins and minerals: A, B1, B2, B6, C, folic and tantronic acid, potassium, calcium, phosphorus, magnesium, zinc, copper, iron. It is also rich in fibre and nitrogenous compounds known as indoles. Cabbage extracts have been proven to kill certain viruses and bacteria in the laboratory environment. Cabbage boosts the immune system and causes it to produce more antibodies. Due to its high content of iron and sulphur, it is an excellent choice for the cleansing of the digestive system.
We all know to eat our fruits and vegetables. Not only are fruits and vegetables naturally low in calories and high in fiber, they also pack loads of vitamins and minerals. As long as you eat a variety of fruits and vegetables, you will get the most benefits for a healthy lifestyle. This is a measly 7 that I find has some great benefits which I think everybody should be eating!
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