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Eat your Fruits and Vegetables…

You’ve heard this a million times since childhood and research shows that this is great advice. Here are some of the best reasons to “eat your fruits and vegetables”:

  1. Studies show that diets rich in fruits and vegetables may reduce the risk of cancer and other chronic ailments and diseases.
  2. Fruits and vegetables provide essential vitamins and minerals, fiber, and other substances that are important for good health. These vitamins and minerals are not found in processed foods.
  3. Most fruits and vegetables are high in fiber and low in fat and calories.

What if you hate fruits and vegetables?

Many people really hate vegetables and some fruit, too. Are they born that way or did they turn into vegetable-haters? It’s hard to say. It may be a combination of both. Some of us have negative experiences from our childhood such as being forced to eat vegetables before you could leave the dinner table or maybe you were served overcooked, mushy vegetables from a can that tastes nothing like the real food. Children’s taste buds change over time and even though they may hate them as a kid, they may find themselves liking them as an adult. A lot of times, people hate vegetables because their diet is predominantly processed food full of sugar, salt and transfats. That is an explosion of flavor in your mouth and may make everything else seem dull in comparison.

A to Z list of the best reasons to eat your fruits and vegetables

  • Acai Berries contain a great dose of healthy antioxidants.
  • Apple – A rich source of powerful antioxidants. “An apple a day keeps the doctor away!”
  • Apricots – The high beta-carotene content of apricots makes them an important heart health food; the beta-carotene helps protect LDL cholesterol from oxidation, which may in turn help to prevent heart disease. Apricots contain vitamin B2, potassium, magnesium, iron and copper which are important for maintaining healthy blood and helping to prevent iron deficiency.
  • Asparagus – A good antioxidant, is known to help cure cataracts and other eye problems and it is known as Nature’s Viagra.
  • Avocado – Rich in flavor and high in potassium which can help keep blood pressure low. Good source of vitamin K, which has been indicated to promote bone health in the elderly, and folate. Avocados are a nice source of healthy fats and protein which is great for anyone on a vegetarian diet.
  • Banana – Rich in vitamin B6 and they are a good source of fiber, vitamin C, magnesium and potassium.
  • Beets – An excellent source of folic acid, fiber, manganese and potassium. Beet greens and beetroot are a good source of phosphorus, magnesium, iron and vitamin B6. Beets may reduce blood pressure and increase your stamina.
  • Bell Pepper – Rich in vitamin C, which helps to heal cuts and keep teeth and gums healthy. Vitamin A is great for healthy eyes and skin, and helps to protect against infections.
  • Blueberries – May help keep the brain healthy.
  • Broccoli – Known for benefitting the liver and promoting natural detoxification. High in vitamin E, with an excellent amount of vitamin C. Vitamin C helps heal cuts and wounds and keep teeth and gums healthy. Good source of iron and B vitamins.
  • Cantaloupe – Sweet and very low calorie, yet packed full of nutrition. Contains beta-carotene, folic acid, potassium, vitamin C, and fiber. Cantaloupes have a great amount of the vitamin B complex, unlike most other fruits and vegetables.
  • Carrots – Contain carotene, a chemical that is converted into vitamin A by the body, it helps prevent night blindness.
  • Celery – A great low calorie food. Celery can strengthen joints, bones, arteries, and connective tissues. High in minerals.
  • Cherries – Antibacterial, antioxidant, anti-cancer, and anti-inflammatory. Contains iron and helps to build blood. Possesses an anti-cancer compound, called ellagic acid. Cherries are high in vitamins A and C and also contain biotin and potassium.
  • Cranberries – Packed with vitamin C, which is vital to a healthy immune system and it may reduce your risk of urinary tract infections.
  • Cucumbers – Contain potassium and phytosterols which can help lower cholesterol. They’re high in water content. Consume the dark green skin to get a boost of chlorophyll, but make sure the skin isn’t waxed.
  • Dates – Great for people suffering from constipation.
  • Eggplant – Low in calories and high in fiber which can help prevent constipation, colitis and hemorrhoids.
  • Figs – High in fiber and are a good source of potassium which is important in helping to regulate blood pressure.
  • Grapefruit – High in vitamin C and limonene, which may help protect against breast cancer. Grapefruits have soluble fiber which can help to lower cholesterol. Don’t eat grapefruit if you are taking cholesterol-regulating medications.
  • Grapes – A good blood builder. It can help with constipation, gout, rheumatism, skin and liver disorders. Grapes are naturally high in vitamins A, C, and B6, along with folate, calcium, potassium, manganese, zinc, copper, and iron, all of which are necessary for human health. Red grapes contain the antioxidants – flavonoids and resveratrol.
  • Honeydew – Helps prevent cardiovascular disease, high blood pressure, diabetes, and cancer. It is high in potassium and Vitamin C.
  • Jicama – Also known as the “Mexican Potato”, this delicious root vegetable is low in calories, high in water and fiber content. It contains calcium, phosphorus, and vitamin C.
  • Kale – A highly effective antioxidant. This “cabbage” is rich in vitamins and other vitals nutrients such as calcium, lutein, vitamins A, C, K, E, manganese and iron. A cup of Kale with its fiber content reduces the cholesterol and sugar levels in the body.
  • Kiwi – High in fiber and antioxidants. They high fiber content can help prevent colon cancer. It can also help prevent asthma, wheezing and coughing, especially in children.
  • Leeks – Rich in antioxidants and phytonutrients, leeks share many of the same properties of onions and garlic with a much milder flavor. Antibiotic.
  • Lettuce has high water content and is low in calories. It’s folate content helps in fighting heart diseases and strokes. Romaine lettuce is the most nutrient-dense of all the lettuce varieties.
  • Lemon – Acts as a blood purifier and as a cleansing agent. Lemons can help relieve many digestion problems title=”10 Benefits of Hot Lemon Water” when mixed with water. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently.
  • Lime – Contains vitamins B6 and C, folic acid, potassium, flavonoids and many other phytonutrients.
  • Mango – High in iron and antioxidants. It is an anti-inflammatory fruit.
  • Mushroom – Helps boost immune system, fights infection and boosts cardiovascular and respiratory health.
  • Mustard greens – Excellent source of vitamin A; Vitamin A keeps eyes and skin healthy and helps to protect against infections.
  • Nectarines – Aids Digestions. A great source of antioxidants which can help protect the skin from damaging UV rays by counteracting free radical activity.
  • Olives – A healthy fat because it is rich in antioxidants. It protects cells from premature aging, strengthens retina and improves eye sight. Olives fight cancer by reducing the harmful influences of carcinogens.
  • Onions – Promotes bone health and reduces the risk of osteoporosis. Onions contain high levels of quercetin, an antioxidant that lessens free radical damage. Red onions can also help to lower blood sugar levels.
  • Orange – Contains a high percentage of Vitamin C, which is helpful in boosting the immune system which is helpful in fighting colds and flus. Orange juice is thought to be very high in antioxidants and may lower both cholesterol levels and blood pressure levels.
  • Okra – A supreme vegetable for those feeling weak, exhausted, and suffering from depression. Okra’s superior fiber helps to stabilize the blood sugar by curbing the rate at which sugar is absorbed from the intestinal tract. Okra helps lubricate the large intestines which helps prevent and improve constipation.
  • Papaya – A rich source of enzymes which enables the digestion of proteins. Papaya acts as a cleanser and is good for many digestive disorders. It also contains arginine which is known to be essential for male fertility and also carpain, an enzyme thought to be good for the heart.
  • Parsnips – Anti-inflammatory, anti-cancer. Good source of vitamins C and E. Also contains protein, calcium and iron.
  • Passion Fruit – Contains high doses of Vitamin A and C. When taken before going to bed, they are effective in relaxation and getting a restful night’s sleep.
  • Peaches – Excellent source of vitamin A and potassium. Peaches also contain boron and niacin. Antioxidant and anti-cancer.
  • Pears – Great source of fiber. Contains vitamin C, boron, and potassium.
  • Pineapple – High in antioxidants. It is an excellent source of manganese and a good source of thiamine (Vitamin B1) which are both great in the production of energy. Pineapple strengthens weak bones, is good for your gums, prevents macular degeneration and helps arthritis.
  • Plums – Has a laxative effect and are good for the digestive system. They are high in vitamins A, B6, C, E, and K, niacin, riboflavin, thiamin and folate. It is also rich in minerals like phosphorus, copper, manganese, magnesium and potassium. It can boost your immune system, prevent flu and colds and can even prevent the cholesterol from getting oxidized.
  • Pomegranate – Helps reduce inflammation and fights the flu virus. May help fight lung and prostate cancer.
  • Prunes relieve constipation; have antioxidants, iron and potassium.
  • Radishes – Antiviral and very detoxifying. Radishes are a good source of potassium and iron.
  • Raspberries – Strengthens the immune system, prevents diseases, and helps to maintain healthy vision.
  • Squash – Rich in potassium, an electrolyte which helps prevent muscle cramps and keeps blood pressure low. Winter varieties are an excellent source of vitamin A which keeps eyes and skin healthy and helps to protect against infections.
  • Strawberries – Nourish brain cells to increase brain health and function, a powerful antioxidant, great food for fighting cancer.
  • Spinach – One of the most nutrient-dense vegetables. It is a great source of vitamins B1, B2, B6, C, E and K, carotenes, folic acid, lutein (improves eye health) manganese, iron and magnesium. The iron content in spinach is twice that of other greens. Like other chlorophyll and carotene containing vegetables, spinach contains anticancer agents.
  • Sugar snap peas – A good source of dietary fiber, vitamins A, B1, B6, C, K, riboflavin, pantothenic acid, magnesium, phosphorus, potassium, thiamin, folate, iron and manganese.
  • Sweet Potato – An excellent source of vitamins A and C and a good source of potassium. Keeps eyes and skin healthy and helps to protect against infections.
  • Tangerines – Antibacterial, anti-cancer, decongestant and a diuretic. Very rich in vitamin A and useful in helping promote detoxification of the liver due to its sulfur content. A good source of calcium and also contains iron and protein.
  • Tomato – Great in lowering LDL cholesterol. Tomatoes also contain a powerful antioxidant called lycopene which lowers the risk of prostate cancer, colorectal cancer and stomach cancer. Tomatoes are anti-inflammatory and may reduce the risk of heart disease.
  • Watermelon – Loaded with antioxidants making them antibacterial and anti-cancer. Contains vitamin A and C, as well as iron and potassium. Great for energy. Reduces the risk of cancer. May prevent erectile dysfunction. Protects against macular degeneration.
  • Yams – Lower in carbohydrates and starch. Packed with nutrients. Yams are a good source of Vitamin B1, B6 and C and a great source of potassium and fiber. Not to be confused with sweet potatoes.
  • Zucchini helps to cure asthma as it contains Vitamin C, which is a powerful antioxidant, and has anti-inflammatory properties. Also contains Niacin.
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