Healthiest Fruits & Veggies to Eat

With more emphasis and education on nutrition and health, more and more people are adding fruits and vegetables to their daily diet. Some in an attempt to shed excess pounds, but many others are realizing the benefits of healthier lifestyles that include exercise and proper nutrition. Not only do fruits and vegetables add vitamins and nutrients to our daily intake, but many of them have other additional health benefits as well.

Top Fruits for General Health and Nutrition

• Apples contain antioxidants which may help lower risk of diabetes and asthma.

  Avocados have healthy monounsaturated fats which may lower cholesterol. Bananas contain potassium, thought to be helpful in lowering blood pressure. Blackberries have antioxidants which may reduce stroke and cancer risk. Blueberries may help to reduce risk of Parkinson's or Alzheimer's due to the high level of antioxidants. Cranberries are helpful in treating and preventing urinary tract infections. Grapes contain resveratrol, an antioxidant which may help reduce blood pressure, in turn lowering risk of blood clots. Resveratrol might also prevent spreading of breast, colon and stomach cancer cells. Oranges and strawberries are both good sources of vitamin C. Strawberries also contain antioxidants helpful in preventing hardened arteries. Other top fruits with health benefits include raspberries, prunes, tomatoes, papaya, pineapple, pomegranate, peaches, pears, cherries, pink grapefruit, mango, kiwi, Goji berry, figs and cantaloupe.

Top Vegetables for General Health and Nutrition

• Carrots are rich in vitamin A-carotene and also a good source of potassium and fiber. Carrots can be helpful in protecting vision. Sweet Potatoes are another good source of beta-carotene. High in antioxidants, sweet potatoes also contain manganese and vitamin C as well as the minerals copper, potassium and iron.

  Soybeans are a good source of protein and essential nutrients such as omega-3 fatty acids, potassium and fiber. Asparagus are chock-full of vitamins A, C and K, is high in fiber and folic acid, which is needed for blood cell formation. Bell peppers are high in fiber and vitamin A as well as a good source of vitamins C and B6.

  Other top vegetables for health include spinach, broccoli, Brussels sprouts, kale, onion, collard greens, eggplant and cucumbers.

Heart-Healthy Vegetables

• A Harvard-based Health study followed the eating habits of over 100,000 women and men for 14 years. The study showed that the more fruits and vegetables a person eats; the lower their chances of cardiovascular disease. Men and women who consume eight or more servings of fruits and vegetables per day on average, are 30 percent less likely to have a stroke or heart attack than those who eat less than one and a half servings a day. Though all vegetables and fruits factored into the study, some vegetables are more helpful than others. Leafy greens including spinach, swiss chard, lettuce and mustard greens, broccoli, kale, brussel sprouts, cauliflower, cabbage, bok choy and kale, citrus fruits like limes, lemons, grapefruit and oranges.

Cancer-Fighting Fruits and Vegetables

• Some fruits and vegetables may protect against some types of cancer. Non-starchy veggies like leafy greens, cabbage and bok choy along with onions, garlic and fruit may protect against certain kinds of cancer such as mouth, esophagus, stomach and throat. Fruit may be helpful in protecting against lung cancer.