Fruits and Veg­eta­bles for Bet­ter Health

IVF India - - Inside -

Fruits and veg­eta­bles are not only de­li­cious but healthy too. They con­tain es­sen­tial vi­ta­mins and min­er­als that of­fer pro­tec­tion against many chronic dis­eases. Fruits and veg­eta­bles are an im­por­tant part of a bal­anced daily diet. Fiber, phy­to­chem­i­cals, an­tiox­i­dants and other com­pounds from fruits and veg­eta­bles pro­tects against life threat­en­ing dis­eases like can­cer, heart dis­eases, stroke and di­a­betes. But re­mem­ber, no one food will con­tain all th­ese es­sen­tial nu­tri­ents. There­fore, it is very im­por­tant to in­clude a wide va­ri­ety of both veg­eta­bles and fruits in your daily diet for max­i­mum health ben­e­fits. There are dif­fer­ent sea­sonal fruits and veg­eta­bles avail­able. Listed be­low is a list of 25 healthy fruits and veg­eta­bles for bet­ter health.


Flavonoids, a type of an­tiox­i­dant present in ap­ples, can help lower the chances of de­vel­op­ing asthma and di­a­betes. The fibers of an ap­ple help to clean your teeth and palate of bac­te­ria and food residue. How­ever make sure to eat ap­ples whole with­out peel­ing its skin as its rich fla­vor and the nu­tri­ent load lies just be­low the skin.


Blue­ber­ries are loaded with many an­tiox­i­dants which help to lower the risk of de­vel­op­ing Alzheimer’s and Parkinson’s dis­ease.


Dried figs are rich in fiber and may help to re­duce the risk of cer­tain heart dis­eases.


Healthy mo­noun­sat­u­rated fatty acids from the av­o­cado help to lower choles­terol. It is there­fore ad­vis­able to sub­sti­tute other un­healthy sat­u­rated and trans fats in your meals with av­o­ca­dos.


This fruit is rich in an an­tiox­i­dant – beta carotene, which helps to lower the risk of de­vel­op­ing cataracts.


The an­tibac­te­rial ef­fect in cran­ber­ries may help in the treat­ment and preven­tion of uri­nary tract in­fec­tion (fresh cran­berry juice is found to be more ef­fec­tive for this pur­pose than whole cran­ber­ries). Cran­ber­ries are also linked with the preven­tion of ul­cers and kid­ney stones.


An­tho­cyanin present in slightly sour cher­ries can help to re­duce in­flam­ma­tion and ease gout and other arthri­tis pain.


The deep pur­ple color of black­ber­ries comes from an­tho­cyanin which is con­sid­ered a pow­er­ful an­tiox­i­dant that may help to re­duce risk of cer­tain can­cers.


Cel­ery is a rich source of vi­ta­min C and many other ac­tive com­pounds in­clud­ing ph­thalides and coumarins which may help lower choles­terol and pre­vent can­cer.


Ki­wifruit can help to main­tain and de­velop the bones, car­ti­lages, gums and teeth as it has even more vi­ta­min C than or­anges.


Be­sides be­ing rich in a host of vi­ta­mins and min­er­als, egg­plants are also rich in na­sunin (found un­der the skin of this veg­etable) which is con­sid­ered a brain food.


The organosul­fur phy­tonu­tri­ents in kale help to pre­vent can­cer es­pe­cially ovar­ian can­cer and the carotenoids help to lower risk of cataracts.


Olives are an ex­cel­lent source of mo­noun­sat­u­rated fatty acids and vi­ta­min E. The first helps to pro­tect against heart dis­ease and the lat­ter helps pro­tect against free rad­i­cal ox­ida­tive dam­age in the body.


Spinach is an ex­cel­lent source of vi­ta­min A, vi­ta­min K, fo­late, mag­ne­sium, man­ganese, iron, cal­cium, B vi­ta­mins and vi­ta­min E. All th­ese nu­tri­ents help to pro­tect against a host of dis­eases like arthri­tis, colon can­cer, heart dis­eases and os­teo­poro­sis.


The skin of the pa­paya con­tains spe­cial acids which help to main­tain healthy skin. Pa­pain, the en­zyme present in pa­paya, also helps to aid di­ges­tion.


Car­rots are a rich veg­etable source of an­tiox­i­dant com­pounds and also pro-vi­ta­min A carotenes. Th­ese carotenes and an­tiox­i­dant com­pounds pro­mote good vi­sion and help to pro­tect against cer­tain can­cers and car­dio­vas­cu­lar dis­eases.


Tomato is an ex­cel­lent source of ly­copene, a po­tent an­tiox­i­dant that of­fers pro­tec­tion against ad­vanced stages of pros­trate can­cer and may also help re­duce high choles­terol lev­els.


Flavonoids and ly­copene from grape­fruit of­fer pro­tec­tion against cer­tain types of can­cer. It is also rich in pectin, a fiber that can help to re­duce high choles­terol lev­els.


Man­goes are rich in zeax­an­thin and lutein, both an­tiox­i­dants help pro­tect vi­sion and lower the risk of de­vel­op­ment of age-re­lated mac­u­lar de­gen­er­a­tion.


In­doles and sul­foraphane, two phy­tonu­tri­ents present in broc­coli have sig­nif­i­cant anti-can­cer ef­fects.


Be­taine present in beet helps to re­duce in­flam­ma­tion and pain. Beets are also rich in fo­late which is an es­sen­tial B com­plex vi­ta­min that helps pre­vent birth de­fects in the grow­ing fe­tus.


Ba­nanas are a rich source of potas­sium that can help to main­tain a healthy blood pres­sure level.


Resver­a­trol, an an­tiox­i­dant found in grapes may help to lower the risk of de­vel­op­ing blood clots and also re­duces high blood pres­sure. This an­tiox­i­dant may also help pre­vent heart dis­eases. Resver­a­trol has also been seen to help ar­rest the spread of can­cer cells, es­pe­cially in breast, colon and stom­ach can­cers.


Be­sides be­ing well known for its vi­ta­min C, or­anges are also a good source of fo­late. Fo­late is es­pe­cially an im­por­tant nu­tri­ent for preg­nant women as it can help pre­vent the de­vel­op­ment of neu­ral tube de­fects.


Green peas are loaded with 8 vi­ta­mins and 7 min­er­als along with fiber and pro­tein. Vi­ta­min K along with fo­late and vi­ta­min B6 from green peas help to main­tain healthy bones.

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