Best Fruits and Vegetables for Health

Best Fruits and Vegetables for Health

Include high fruits and vegetables in your diet may reduce risk of cancer and other chronic diseases. Fruits and vegetables are the powerhouse of energy, rich in vitamins, minerals, antioxidants and fiber. While all fruits and veggies offer benefits, certain varieties are exceptionally nutritious, making them well worth emphasizing within a balanced diet.

Pomegranates

Pomegranates contains three types of potent antioxidants known as polyphenols, according to the Pomegranate Council, including tannins, anthocyanins, and ellagic acid. Antioxidants are good because they provide protection against free radicals -- harmful substances that damage your body's cells and may increase your risk for diseases, such as cancer. Pomegranates are also loaded with the antioxidant vitamin C, the electrolyte potassium and healthy digestion-promoting fiber, yet relatively low in calories.

Avocados

Avocados have rich amounts of fiber, the antioxidant vitamin E and healthy unsaturated fats. Fats help your body absorb fat-soluble nutrients, such as vitamins E, D and K. Avocados also inhibit the production of inflammatory chemicals in your body. For this reason, avocados may be particularly helpful if you have an inflammatory condition, such as arthritis, tendinitis or heart disease.

Brussel Sprouts

These tiny cabbage-like vegetables are a great source of folic acid, a B-vitamin that protects against neural tube defects in babies. Brussel sprouts are also loaded with fiber and notable amounts of other nutrients, such as calcium, vitamin K, vitamin A, vitamin C. A half-cup serving of brussels sprouts provides a mere 25 calories.

Apples

Apples have many beneficial nutrients. Apples are helpful in reducing the risk of some cancers, heart disease, diabetes and asthma. They contain a variety of potent antioxidants such as quercetin, catechin, phloridzin and chlorogenic acid. Because processing can reduce antioxidant levels, choose the fresh, whole fruit over juice, which contains concentrated amounts of sugar and little, if any, fiber.

Tomatoes

Tomatoes are rich in antioxidant lycopene. While research findings are mixed, lycopene may help stave off certain forms of cancer, including cancer of the prostate, stomach and lung. Tomatoes are also high in vitamin C and fiber.

Blueberries, Blackberries and Raspberries

Blueberries are considered a superfood for the brain. Their high antioxidant content facilitate cognitive functioning and could potentially help to ward off Alzheimer’s disease. lackberries are beneficial because they are high in fiber and the same polyphenol found in green tea, which may help reduce your risk for heart disease and forms of cancer. Raspberries are a top fiber source among berries, supplying 8 grams per cup, as well as ample vitamin C and manganese.