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A List of Healthy Fruits and Vegetables That You Must Have in Your Daily DietBY: Evelyn Lalisan | Category: Food | Submitted: 2010-03-08 22:42:06
Wouldn't it be great to have a list of the world's healthiest fruits and vegetables that would help your body to be fit and healthy? These healthy foods would give you all the nutrients you need and help lessen your risk for serious diseases like cancer, heart disease and diabetes. All you have to do is to incorporate these in your daily diet and enjoy the healthful benefits. We can start with Fruits. It would help if you also know what benefits you get from them. 1. Apricots -with anti-oxidants, it has beta-carotene, good for the eyes and skin. It helps protect the body from harmful toxins. A piece of this fruit has about 17 calories, high in fiber and no fats. Preferably eaten fresh and firm to get the nutrients. 2. Avocados - it has about 81 calories, little fat content and fiber. It has unsaturated fat known as Oleic acid which helps reduce cholesterol levels and helps increase HDL. Can be eaten fresh and combined in fresh salads. Good alternate for mayonnaise to complement burgers and other sandwiches. 3. Raspberries - contain Vitamin C, with high fiber content, good against heart disease and prevent high cholesterol levels. Contain Ellagic acids which help reduce growth of cancer cells. One cup of raspberries equals to about 60 calories. Can be complemented with yogurt, oatmeal or combined with other fresh fruits. 5. Cantaloupe - contains anti-oxidants, Vitamin C and beta carotene, potassium and fiber. Good to reduce blood pressure levels and protect body cells from damage. Can be eaten fresh or sliced into cubes, can be made into a smoothie or refreshing drink. Half a melon contains about 97 calories. 6. Cranberry juice - good against bladder infections. One cup is about 144 calories with no fat or fiber content. Preferably drink as juice concentrate with no sugar. 7. Tomato - with anti-oxidants, Lycopene that help prevent cancers of the stomach, bladder and colon. One tomato is equivalent to about 26 calories, no fat and with about 1 gram of fiber. Can be eaten raw with some olive oil, combined with other veggies and fruits as fresh salads. 8. Raisins - good source of iron and helps in increase blood flow within the body. Half a cup equals to about 218 calories, no fats and with little fiber. Good to eat with oatmeal or cereals. Good to eat for women while having their monthly periods. 9. Figs - contain sufficient amounts of potassium and fiber. Contain Vitamin B6 which helps in reducing cholesterol and reduces water retention in the body. The figs also help in production of mood-boosting serotonin, helps maintain mood balance. Can be usually taken as snacks in the form of cookie bars- fig bar, about 37-48 calories, no fats and with little fiber. Fresh figs can also be combined as side dish with lean meat and the dried ones can be eaten as healthy gym snacks. 10. Lemons/Limes10 - with a good source of Vitamin C and helps in cancer prevention. Can be squeezed to make concentrated juice, or combined in salads, fish and meat. The healthy Vegetable list consists of the following: 11. Onions - with anti-oxidants, phytonutrients and helps prevent certain cancers. One cup has about 61 calories, no fats and little fiber. This can be roasted with some olive oil to taste and combine with other veggies or brown rice. 12. Artichokes - with anti-oxidants to prevent skin cancer and help balance cholesterol levels. One regular sized artichoke has about 60 calories, no fat and with about 7 grams of fiber. You ca steam your artichoke over boiling water for about 40 minutes. Eat it by squeezing some lemon juice on it, then scrape of the leaves and eat the skin till you get to the heart which is considered the most delicious part. 13. Ginger - helps reduce migraine attacks, relieves arthritis aches and inflammation. It also helps reduce nausea and vomiting. One teaspoon of gingerroot is equal to one calorie, no fat and no fiber. Grate the ginger and stir fry, combine with salads or other foods. 14. Broccoli - contains anti-oxidants, beta carotene and Vitamin C. Helps in cancer prevention notably breast cancer. Can be eaten with salads or as side dish. Steam or cook in a microwave but don't overcook so nutrients would be conserved. 15. Spinach - contain carotids, anti-oxidants and other natural ingredients which help reduce macular deterioration or blindness. May also help in slowing down signs of aging. A cup of spinach is about 7 calories, no fat and with about 1 gram of fiber. May be used as fresh salad, slightly steamed or stir fried with olive oil and garlic. 16. Bok Choy (Chinese cabbage) - contain substances that help reduce breast cancer. It lowers the estrogen levels in women to prevent breast tumors. This veggie also helps prevents osteoporosis since it contains sufficient calcium. One cup has 20 calories, about 3 grams fiber and no fat. Can be combined with other veggies in salads or stir fry with some garlic and olive oil. 17. Squash (Butternut, Pumpkin, and Acorn) - contains beta carotene, Vitamin C and helps prevent certain cancers like endometrial cancer. Take out the seeds and cook or bake in a microwave until spongy. 18. Watercress and Arugula- with beta carotene and Vitamin C and E to help reduce formation of cancer cells. Eat fresh as garnish to a sandwich or fresh salad. 19. Garlic - can help reduce bad cholesterol levels, decrease blood pressure levels and help prevent certain cancers like stomach or colon cancers. Bake a whole head of garlic for about 20 minutes and use as spread on toast or bread. Can also be included in fresh veggie salads, finely chopped and combined therein. You can mix and match these fruits and vegetables in your daily diet. Knowing thta you are eating the right kinds of foods would help you stay fit and healthy for a long time. 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