In order to stay healthy and prevent many diseases like heart disease and cancer, people should incorporate fruits and vegetables in their diet. It will also help them maintain a healthy weight.
According to the Dietary Guidelines for Americans published in 2016, half of your meals should be composed of fruits and vegetables. You should know that each fruit and vegetable accounts for different health benefit, so we listed for you some of the fruits and vegetables and their benefits.
They are an excellent vegetable for boosting your immune system due to its anti-inflammatory and antioxidant properties. Some studies even claim that apricots are effective in managing inflammatory bowel disorders like ulcers and kidney problems. In fact, apricot has the ability to exert a protective effect on kidney cells from methotrexate-induced damage. Methotrexate is a chemotherapeutic drug known to damage the healthy cells of the kidneys.
Avocados have cardioprotective properties. According to some studies, extract form avocado is able to fight against hypertenstion by slowing the heart rate (bradycardia) and relaxing the blood vessels (vasodilation). Compared to fat from processed food, the fat contained in avocados is nutritional since it easily stored and broken down by the body. Yet another study discovered that avocado is very beneficial when it comes to diabetes, it is able to improve glucose uptake by the liver and muscles, decreasing the risk for metabolic problems that damage the nerves and blood vessels.
Bananas are a rich source of dietary potassium whih is an electrolyte responsible for transmitting signals through the nervous system – the most important area being the muscles of the heart. Those who lack dietary potassium in their body often manifest cardiac problems and generalized weakness. Consuming bananas are very beneficial for your overal health and wellness since they contain high levels of antioxidants and vitamins. Antioxidants are able to clear the bloodstream of free radicals that damage healthy cells and tissues as well as giving the immune system a boost.
The cantaloupe belongs to the melon family and beside being delicious, it is very beneficial for numerous health issues. According to a recent study published in 2012, extracts from cantaloupe were able to significantly reduce hyperlipidemia in test subjects fed a high cholesterol diet – even more so than Atorvastatin, an anti-hyperlipidemic drug prescribed to diabetic patients. Moreover, this fruit has the ability to improve eyesight due to its high beta-carotene content.
Cucumbers have been considered as beneficial for the improvement in cognitive function, analgesia and reduction of cancer risk because it contains an antioxidant substance called fisetin. A 2014 study discovered that fisetin is able to improve cognitive function in test subjects with Alzheimer’s. A previous study published in 2012 discovered that cucumber extracts had analgesic and antioxidant properties. The chemotherapeutic activity of cucumbers was seen in a study in 2013.
Dates are very beneficial when it come to treating liver damage, promotes the health of the heart and immune system in general. Study published in 2014 discovered that dates have the ability to protect the liver from chemical-induced damage, typically by drugs and medications that the liver filters from the blood. Yet another study recently published in 2015, found that dates have potent antioxidant properties, as well as an ability to prevent plaque deposition in blood vessels (the latter being responsible for atherosclerotic heart disease).
Kale is known as a nutrient-rich leafy green, a favorite for salad-lovers.Kale is an excellent food for those suffering micronutrient and calorie malnutrition because according to some studies, it is rich in highly bioavailable carbohydrates, vitamins and minerals, dietary fiber, and probiotics. Aside from salads, kale chips can be a better alternative to potato chips.
Lemon belongs to the citrus family. It is a rich source of vitamin C, a substance that boosts immunity and protects the body from disease. A study published in 2014 showed that lemon had anticoagulant abilities, similar to Aspirin (a cardiac medication used to prevent clot formation and promote blood flow), and could prevent the formation of thrombi that block blood vessels and prevent the circulation of blood.
Beside being rich in vitamin C, they are also rich in other nutrients such as calcium, magnesium and iron. Pineapple has been used for centuries now in traditional medicine. According to a study published in 2013, pineapple leaf extract is able to promote tissue repair and healing and fight against microbial infections. The extract exhibits strong anti-inflammatory properties which contributes to faster tissue repair.
This fruit is a popular choice for a cool-down snack, wheter as it is or as a shake or drink. However, many people are not aware of the fact that watermelon has an excellent antioxidant, anti-inflammatory and anti-cancer properties. Accoridng to some studies, watermelon has the ability to regulate oxidative tissue damage, lower lipid levels and reduce the risk of cancer, heart and metabolic diseases.