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The Best Fruits & Veggies




There are tremendous health benefits from including plenty of fruits and vegetables in the diet, but what are the best fruits and vegetables to eat? The current research suggests that the most important measures of how to rate the best fruits and vegetables are fiber content, polyphenols content and their vitamin and mineral content.


Fiber is an essential component of a healthy diet and all fruits and vegetables are a good sources of fiber. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. Fiber in the human diet is only available from plant sources. The growing list of benefits of fiber in the diet include: 1. Healthy Weight Loss 2. Weight Maintenance 3. Lower Type 2 Diabetes Risk 4. Lower Odds of Heart Disease 5. Increased Beneficial Gut Bacteria 6. Reduced Risk of Certain Cancers 7. Longer Life 8. More Regular Bowel Movements 9. All-Natural Detox 10. Strong Bones Below is a list of the fruits and vegetables highest in fiber. Fruits Serving size Total fiber (grams)* Raspberries 1 cup . 8.0 Pear medium 5.5 Apple, with skin 1 medium 4.5 Banana 1 medium 3.0 Orange 1 medium 3.0 Strawberries 1 cup 3.0 Vegetables Serving size Total fiber (grams)* Green peas, boiled 1 cup 9.0 Broccoli, boiled 1 cup chopped 5.0 Turnip greens, boiled 1 cup 5.0 Brussels sprouts, boiled 1 cup 4.0 Potato, with skin, baked 1 medium 4.0 Sweet corn, boiled 1 cup 3.5 Cauliflower, raw 1 cup chopped 2.0 Carrot, raw 1 medium 1.5


Polyphenols are beneficial plant compounds with antioxidant properties that promote health and protect against disease. Regularly consuming polyphenols is thought to boost digestion and brain health, and protect against heart disease, type 2 diabetes, and certain cancers. Polyphenols are a class of compounds found in many plant foods that includes flavonoids, phenolic acids, lignans, and stilbenes. There are more than 8,000 different types of polyphenols that have been identified so far. Top Vegetables high in polyphenols include: Broccoli Carrots Spinach Red lettuce Onions Asparagus Artichokes Shallots Garlic Top Fruits high in polyphenols include: Blueberries Strawberries Raspberries Blackberries Cranberries Grapes Cherries Lemon Grapefruit Oranges Pears Apples Peaches Plums Pomegranate Nectarine Apricots Olives and olive oil


Vitamins and minerals are considered essential nutrients meaning they have to be present in the diet. Acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage. Nutrient Top Fruit and Vegetablevacasa Sources Calcium Broccoli, dark, leafy greens Potassium Bananas, cantaloupe, raisins, spinach and other dark greens Magnesium Spinach, black beans, peas Vitamin A Carrots, sweet potatoes, and cantaloupe Vitamin C Oranges, strawberries, tomatoes, kiwi, broccoli, red & green pepper Vitamin E Avocados, spinach and other dark leafy greens


It is important to eat a variety of fruits and vegetables to get the most nutritional benefits and to eat them in much larger portions than the average american diet typically provides. Let them be the star of the plate. You will be healthier, look more fit and be better nourished for it.

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