Highly Nutritious Fruits, Vegetables, and Berries

It is easy to integrate fruit, vegetables, and berries into the diet. Below are some of the healthiest ones:

Highly Nutritious Fruits, Vegetables, and Berries
Highly Nutritious Fruits, Vegetables, and Berries

Broccoli

Broccoli contains large amounts of protein, calcium, potassium, folate, and phytonutrients. Phytonutrients are compounds that reduce the risk of heart disease, diabetes, and certain cancers.

Broccoli also contains essential antioxidants, such as beta-carotene and vitamin C. Yes, a single half-cup broccoli serving will provide around 85 per cent of the daily vitamin C value of a individual.

According to one 2019 review, another compound in broccoli, called sulforaphane, may have anticancer and anti-inflammatory qualities.

Overcooking broccoli can however kill many of its main nutrients. It’s better for that purpose to eat it raw or lightly steamed.

Apples

Apples are a perfect source of antioxidants, battling free radicals. Free radicals are substances that the body produces that are harmful. They cause unwanted changes in the body and can lead to medical diseases and the cycle of aging.

Nevertheless, several studies have indicated that an apple-based antioxidant may increase a person’s life span and that the risk of chronic disease.

Kale

Kale is a leafy green vegetable that offers a wide variety of nutrients. The powerfully nutritious plant, for example, is an excellent source of vitamins C and K.

People can cook the kale, or steam it. For a nutritious boost, they may also mix it into smoothies or juices.

Blueberries

Blueberries contain large quantities of protein, antioxidants, and phytonutrients. Phytonutrients are not necessary for life, in comparison to minerals and vitamins. These can also help avoid illness and preserve essential body functions.

The authors propose in a 2019 study of 16 studies that eating blueberries can help protect against the cognitive loss, which can help to minimize the risk of Alzheimer’s disease. Blueberries could also help prevent cardiovascular disease, they found.

Another research in 2019, this time in mice, showed that blueberry polyphenols decreased obesity and some metabolic risk factors. Interestingly, they improved gut bacteria composition.

Eating 22 grams of freeze-dried blueberries daily for 8 weeks contributed to a substantial decrease in blood pressure among women with stage 1 hypertension according to a 2015 clinical trial.

Avocados

Because of their high-fat content some people stop eating avocados. Avocados, however, contain healthy fats, as do vitamins B, vitamin K, and vitamin E. Often, avocados are a decent source of fiber.

In one 2018 study review, avocados increased high-density lipoprotein, or “healthy,” cholesterol levels. This form of cholesterol extracts more damaging cholesterol from the bloodstream.

Avocados can also possess anticancer properties. A 2019 avocado test tube analysis found that colored avocado seed extract has decreased the viability of cancer cells in the breast, colon and prostate. The research did not however suggest whether or not the results in humans will be the same.

According to one 2013 study, avocados may also have associations with increased nutrient intake, better overall diet and less metabolic risk factors.

Green Leafy Vegetables

One 2019 research in rats found that eating 6 weeks of leafy greens contributed to a substantial reduction in risk factors for cardiovascular diseases.

Spinach is an example of an antioxidant-content leafy green, particularly when it is fresh, steamed, or very slightly boiled. It is a strong source of nutrients such as:

  • vitamins A, B-6, C, E, and K
  • selenium
  • niacin
  • zinc
  • phosphorus
  • copper
  • potassium
  • calcium
  • manganese
  • betaine
  • iron

Sweet Potatoes

Sweet potatoes contain dietary fiber, vitamin A, vitamin C, vitamin B-6, and potassium.

The Center for Public Interest Research compared the nutritional value of sweet potatoes to that of a variety of other vegetables.

Sweet potatoes ranked number one in terms of their content in vitamin A , vitamin C, iron, calcium , protein and complex carbohydrates.

References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6507236/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6413025/


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