Top 10 healthiest fruit and vegetables

[Mr.Hani]

Top 10 healthiest fruit and vegetables



Top 10 healthiest fruit and vegetables

Fruits and vegetables are a natural source of vitamins, minerals, antioxidants and fiber. They can be enjoyed raw, cooked or as part of an entree. You need to eat around 2 cups of fruit and 3 cups of vegetables each day, according to My Pyramid. While all produce is beneficial for your body, a few are particularly dense in nutrients.

Sweet Potatoes
Wrap your sweet potatoes in foil and let them cook at a low heat for a couple hours while you're preparing the rest of your meal. When they are finished, you have a delicious side item full of nutrients. Eat the skin to add some extra fiber to your diet. Sweet potatoes also have vitamins A and C, iron, potassium and carotenoid antioxidants.

Mangoes
You can find fresh mangoes in the summer or purchase them frozen during the winter months. Mangoes are full of vitamin C, which is important for your immune system. They also contain potassium, vitamin A and fiber.

Broccoli
Broccoli is readily available fresh or frozen all year. You can steam it and enjoy it with a grilled chicken breast or mix it in your pasta dish. Broccoli is full of fiber, vitamin C, and carotenoids. Folic acid, which is important for cell division and producing red blood cells, is also plentiful in broccoli.

Watermelon
You can purchase watermelon whole or conveniently cut up from your local produce department at the grocery store. The high water content fills you up fast so you do not eat as much. Watermelon is high in fiber, vitamins A and C as well as potassium.

Spinach

Spinach is versatile and can be enjoyed raw, sauteed or added to your favorite dish. Green leafy vegetables such as spinach are high in minerals like potassium, calcium, magnesium and iron. Your body needs iron to transport oxygen in the blood. Spinach also contains vitamins B, C, E and K as well as carotenoids.

Apples

You can enjoy many varieties of apples year-round. Consuming the skin is the best way to get the most fiber. Having plenty of soluble fiber in your diet may help reduce your LDL cholesterol levels. Apples are also filled with flavonoid antioxidants.

Bananas

You can enjoy bananas as part of your breakfast or as a quick snack. Bananas are well known for their high potassium content, which is important for muscle function and to help maintain your blood pressure. They are also a good source of fiber.

Carrots
Carrots are full of carotenoid antioxidants and vitamin A, which are both essential your for eye health. You can also get your vitamin B, C and K from consuming carrots. Raw carrots are a good source of fiber, but cooking them breaks down some of the fiber.

Berries

You can enjoy berries raw, mix them with yogurt or bake them in a pie. Blackberries, raspberries, strawberries and blueberries are powerhouses of cancer-fighting antioxidants.


Asparagus
You can steam or grill asparagus and pair it with your favorite steak. Asparagus has vitamins A, C and K and is also a source of vitamin B6 which is important for food metabolism. You can also get potassium and fiber from consuming asparagus.