We know that fresh produce means health and better diets. Also we prevent diseases like heart issues and even cancer. Also, this makes you keep a good weight and shape. So what are the best fruits and veggies we should eat?
The Dietary Guidelines for Americans made a publication recently. It was said that we MUST eat produce In ½ of meals in total. All fruits and veggies have its own benefits and here is a list:
Apricot
They are antioxidants and kill inflammation that is why they boost the immunity. Some studies say that apricots treat IBS and ulcer or kidney issues. This fruit keeps the kidney cells healthy from the methotrexate damages. This is a drug for chemo and damages healthy kidney cells.
Avocado
Studies shown that this fruit removes hypertension and slows down the heart. It relaxes its vessels and keeps the heart safe. Avocado has lots of healthy fat, easily is stored inside and broken down too, and this fat is much better than processed food fats. Another study said the avocado is great for diabetes curing. It improves the glucose uptake in the muscles and liver, and lowers the risk of metabolic issues that damage the vessels and nerves.
Banana
This fruit is rich in potassium that keeps nerves healthy. Those who have deficit in potassium have heart issues and weakness. From this you also get antioxidants and vitamins and overall are healthier. The antioxidants will fight the free radicals in the blood and prevent cell damage and immunity damage.
Cantaloupe
Despite the great taste, it is really healthy. In 2002 a study published that the extract of cantaloupe reduces hyperlipidermia in people on high fat diets. Also this fruit is much better than Atorvastatin, the diabetes medicine. Further, it contains beta-carotene for good vision.
Cucumber
They have antioxidants like the fisetin. It makes cognition better and analgesia too, so risk of cancer is also reduced. A study in 2014 proved that fisetin is good for Alzheimer’s people. Another study in 2012 proved that extract of this veggie is analgesic and antioxidant and a 2013 study proved this veggie is as good as chemo.
Dates
These treat damaged liver and make the heart healthier while immunity is improved too. In a 2014 study, was aid the liver is protected with dates against chemical damage from meds and drugs filtered in the blood. A recent 2015 study proved that dates are antioxidants too. They stop the plaque in the blood vessels.
Kale
This veggie is green and leafy and rich with nutrients. Some studies said the kale has minerals, vitamins, fiber, probiotics and carbs good for those in malnutrition and micronutrient deficits. Eat them as chips or in salad.
Lemon
Rich in vitamin C, they boost immunity and keep you safe against illnesses. A study in 2014 said the lemon is also anticoagulant like the Aspirin and stops thrombi that block good blood vessels and vessels themselves.
Pineapple
Despite the vitamin C, it also has calcium, iron, magnesium and more. Centuries back, it was also used but as medicine. A 2013 study proved this extract lessens inflammation and makes better tissue healing. Also, removes microbes and infections.
Watermelon
It reduces inflammation, chances for a cancer, and is antioxidant. Studies stated this fruit lowers the risk of metabolic, heart issues and cancer. Also it lowers lipids and regulates oxidation damage.
Apple
The apples have phytochemicals that lower the risk of asthma, heart issues, cancer and diabetes too. Also they are antioxidants and fight cancer cells to spread.
Aloe Vera
Centuries back, aloe was used as traditional medicine for diabetes. Used topically, it removes itchiness and swelling. Also, it levels the serum overall. A study also proved that it lowers inflammation and keeps the brain nerves good too.
Artichoke
The Cynarascolymus or artichoke keeps the liver safe from damage. A study said this veggie cures the liver and reduces oxidation stress, thus damage is reversed to the liver from all toxins like the carbon tetrachloride.
Blackberries
This fruit is an antioxidant and source of phenol items, tannins and anthocyanin. They remove the h. pylori and kill bacteria. Also, they reduce inflammation and are anti-thrombotic so the heart is healthier too.
Oranges
They have vitamin C and boost the immunity. Also they remove viruses and bacteria and chronic inflammation. You get from them flavonoids and lycopene that prevent cancer.
Beans
They are full of phenols and antioxidants too. A 2015 study said the drinks of such beans can remove fatigue. Also, athletes swimmers were the focus here. After having this juice, they worked out longer.
Beets
Very nutritious veggie. They keep the kidneys safe from damage. Also their extract removes inflammation, oxidation stress and kidney injury.
Mango
This fruit is really sweet and good. When eaten raw, it is the best. But you can also use them in desserts like pie or tart and shake drinks. It is antioxidant, reduces inflammation, diabetes and even cancer, and aids in obesity. Also it gives you vitamin C.
Broccoli
This one has phytochemicals and makes immunity better while cancer is stopped too. Studies shown that bladder can be aided too and flu as well. Also inflammation is reduced and stops cancer cells to spread.
Cabbage
Usually in salads and veggie dishes because the taste is neutral. A study of 2015 said it is anti-cancer and it stops tumors to grow.