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21 Fresh Fruits And Vegetables for a Healthy Diet

Here is a list of the top 21 fresh Fruits and vegetables along with their health benefits.
Asparagus
Asparagus is a wonderful vegetable, well known for heart health. It contains folate which is highly critical for the healthy functioning of the heart. Another important aspect of asparagus is that it is considered to be a healthy food in promoting gut flora.
Apples
Apples are believed to be the most commonly consumed fruit in the world and rightfully so since it contains unique health benefits. Apples are highly recommended for heart health; however, in order to obtain the full benefit from apples it is necessary to eat the fruit along with the skin.
Avocado
Informally referred to as the alligator pear, the avocado is a creamy fruit with a number of health benefits. One important monounsaturated fat found in avocados is known as oleic acid which is known to lower cholesterol.
Apricots
Another excellent source of nutrients is apricots. The Beta carotene found in apricots is useful in protecting the heart and the eyes and helps protect the good cholesterol from being oxidized, which in turn can help in preventing heart disorders.
Banana
One particular fruit readily available throughout the year is the ubiquitous banana, which is packed with essential potassium and high energy that can be safely consumed from infants to elders. Believed to be one of the best sources of potassium, bananas are useful in maintaining normal blood pressure and heart functions.
Bell Peppers
Available in a wide array of vivid colors, bell peppers are seen in colors ranging from green, red, yellow orange and sometimes even purple. One important health benefit of bell peppers is the abundance of beta-carotene and its concentration of carotenoids, which are extremely powerful antioxidants against free radical damage to cells and tissues.
Blueberries
One important fruit that is extremely low in calories but bursting with nutrition and flavor is blueberries. Blueberries help to prevent eye disorders such as cataracts and glaucoma and also prevent varicose veins, heart disorders, peptic ulcers, and even cancer.
Broccoli
Closely related to the cauliflower family and a member of the cabbage family, broccoli is an essential cruciferous vegetable that contains significant anti-tumor properties.
Cantaloupe
With a refreshingly rich flavor and fragrance, the humble cantaloupe is wonderfully sweet and contains very few calories. High in vitamin A content, cantaloupes are highly recommended for people with eye disorders or have had cataract surgery.
Brussels Sprouts
Brussels sprouts are another important vegetable that is known to heighten the natural process of the body's immune defense system in protecting the body against various diseases including malignant tumours.
Cranberries
A member of the blueberry family, cranberries are just as effective in promoting good health as blueberries. One important quantity of cranberries is its ability in bringing down urinary tract infections.
Carrots
Easy to carry along and a favorite with children as well as adults, carrots make for a versatile snack and an important vegetable. They are an excellent source of antioxidant agents and the richest source of pro-vitamin Beta carotenes.
Grapefruit
Grapefruit contains excellent quantities of vitamin C which makes it a potent fighter against common colds. A number of scientific studies have strongly suggested that grapefruit is effective in fighting and in reducing the severity of cold symptoms.
Cauliflower
As a member of the cruciferous family, cauliflower contains a number of chemical compounds that can help in restricting the activity of cancer-causing agents in the body.
Grapes
Grapes contain a category of nutrients referred to as polyphenols which are highly essential for good health. All the compounds found in grapes are useful in protecting the good cholesterol from free radical damage and reducing the clustering of platelets and preventing harmful blood clotting.
Celery
Considered to be an excellent source of vitamin C, celery can be used in reducing the symptoms of cold. Another important quantity of celery is its ability in reducing hypertension.
Spinach
An important leafy green vegetable, spinach contains more than 12 different flavonoids compounds that are useful against specific malignant tumors and function as antioxidants.
Onions
Despite its pungent odor and sulphur containing chemical agents, onions are highly recommended for promoting good health. It is extremely rich in an important trace mineral known as chromium which is useful in lowering the level of sugar in the blood.
Olives
Believed to be an excellent source of vitamins E. and high in mono unsaturated fats, olives offer protection against free radicals in the cells and tissues. It is also useful in protecting against heart disorders and diseases and supports gastrointestinal health.
Strawberries
Strawberries are not only wonderful in texture and color but are also abundant in antioxidants and a specific kind of nutrient known as phenols. These potent antioxidants are helpful in protecting against the cellular damage in the body.
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