While putting this list of fruits and vegetables together, I was amazed because there are so many different kinds. This is so awesome because in addition to the large number of healthy foods, there are many health benefits of fruits and vegetables.
In order to maintain a healthy diet, habits need to be formed and maintained. There’s nothing wrong with having a snack, but it is important to also include these healthy foods into our diets. As a result, to be rewarded with the amazing benefits each one has.
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HEALTH BENEFITS OF FRUITS AND VEGETABLES
Get in the habit of adding fruits and vegetables into our diet
Don’t buy more than you can eat while shopping at the store. When large amounts of fruit or vegetables are bought at once they might go bad faster. Also, these foods might be harder to eat in a short period of time. When shopping, I try and buy only 1 or 2 different fruits at a time and won’t buy more until they are gone from my refrigerator.
We can also try to change the way we prepare the fruits and vegetables, because when eaten them the same way all the time, it might not be as fun or exciting. Rather than choosing the cookie maybe these healthy treats will win you over.
Different ways to use fruit or vegetables
- Instead of eating just a banana, freeze one and mash it up to make a healthy, dairy free, ice-cream treat. Top it with either your favorite fruits or a nut of your choice.
- If there are a lot of fruit or vegetables in your refrigerator that you don’t think will get eaten before they spoil, blend them up to make a smoothie for breakfast or a snack.
- Use these foods to make either a delicious fruit or vegetable pizza.
- Also, use fruits and vegetables by making salads. Whether it’s a fruit salad or all vegetables, it’s another way of using these foods.
- While apples are good alone, another way of making a healthy snack is by cutting up apples, flavor with cinnamon and sugar, then bake at 225 degrees for 45-60 minutes for a yummy treat.
- Cut up some zucchini and drizzle garlic flavored olive oil then sprinkle with sea salt. Finally, bake at 375 degrees for about 20 minutes to enjoy the healthy chips.
There are so many other ways to use fruit and vegetables in our kitchen for everyday eating. See what works for you. Since there are so many health benefits of fruits and vegetables it would be the start to a healthier diet in addition to enjoying delicious foods.
Apples |
Apricots |
Avocado |
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| Can make you wise also alert | Beneficial for eyes | Helps lower cholesterol | ||||||||||
| Reduces the risk of cancer | Benefits to skin | Has a good source of fiber | ||||||||||
| One apple a day can lower cholesterol | Low calories and also high fiber | Protects the eyes | ||||||||||
Arugula |
Artichokes |
Asparagus |
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| May help control blood pressure | May lower cholesterol levels | Helps the body get rid of excess water | ||||||||||
| Also helps with weight loss | Good source of potassium | Helpful in curing cancer | ||||||||||
| Improves digestion | Beneficial for brain health | Helps control blood sugar levels | ||||||||||
Broccoli |
Bell Peppers |
Bananas |
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| Can prevent constipation | Good source of vitamin E | Good source of fiber, vitamin C and also potassium | ||||||||||
| May lower the risk of colon cancer | May protect against cancer | Easy to digest | ||||||||||
| May decrease the risk of obesity | Protects the eyes | Can be substituted for sweets or satisfy cravings | ||||||||||
Brussel Sprouts |
Beets |
Blackberries |
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| Good source of fiber | May help lower blood pressure | May help lower cholesterol levels | ||||||||||
| Helps keep eyes healthy | May prevent cancer | Help maintain motor and also cognitive skills | ||||||||||
| Helps fight cancer | Helps fight inflammation | Low in sugar and also high in fiber | ||||||||||
Blueberries |
Bok Choy |
Cabbage |
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| Very low in calories | Helps prevent skin damage | Helps keep bones healthy | ||||||||||
| Prevents eye also heart disorders | May decrease blood pressure | Helps protect against cancer | ||||||||||
| Prevents varicose veins and also cancer | May reduce the risk of cancer | Also helps with weight loss | ||||||||||
Cherries |
Cantaloupe |
Cranberries |
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| Protects against Diabetes | High in vitamin A | Helps prevent Urinary Tract Infections | ||||||||||
| Reduces risk of stroke | Helps prevent constipation | Reduces the risk of cardiovascular disease | ||||||||||
| Slows the aging of skin | Beneficial for hair | Benefits oral health | ||||||||||
Chili Peppers |
Celery |
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Cucumbers |
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| Help fight migraine also sinus headaches | Good source of vitamin C | Reduces the risk of cancer | ||||||||||
| They fight cancer | Helps prevent cold symptoms | Helps maintain a healthy weight | ||||||||||
| Help burn fat also lose weight | Helps prevent high blood pressure | May help freshen breath | ||||||||||
Cauliflower |
Corn |
Carrots |
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| Good for brain health | May help prevent anemia | Helps prevent blindness | ||||||||||
| Good source of vitamins and also minerals | Protects the heart | Can prevent cancer | ||||||||||
| Helps fight cancer | Helps maintain good vision and also skin | Can improve eyesight | ||||||||||
Dates |
Dragon Fruit |
Eggplant |
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| Can help with constipation | Good source of fiber | Helps lower cholesterol levels | ||||||||||
| A good source of iron | Reduces signs of aging | Helps lower risk for coronary heart disease | ||||||||||
| Help fight cancer | Good source of vitamin C | Can be either boiled, steamed, fried, grilled or baked | ||||||||||
Elderberries |
Figs |
Garlic |
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| Can help sinus issues | High levels of fiber | Helps boost the immune system | ||||||||||
| Help treat constipation | Is a healthy energy snack | May help you live longer | ||||||||||
| Helps prevent cancer | Good source of potassium | May improve bone health | ||||||||||
Ginger |
Grapes |
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Grapefruit |
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| Helps with nausea | Quick source of energy | Good source of vitamin C | ||||||||||
| May improve diabetes | Naturally high in vitamins A, C and also B6 | Fights against colds | ||||||||||
| May cure stomach ulcers | Good body builder | Charges your metabolism | ||||||||||
Guava |
Honeydew |
Jackfruit |
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| Good source of vitamins | Makes a great healthy snack | Helps lower blood pressure | ||||||||||
| Helps with cough and also colds | May help stay hydrated | Helps cure ulcers | ||||||||||
| Prevents cancer and heart disease | Great source of vitamin C | Good source of potassium | ||||||||||
Kiwi |
Kale |
Lychee |
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| Helps prevent cancer | Has Manganese which is good for health | Helps prevent cancer | ||||||||||
| Helps prevent asthma | Source of fiber | Good source of vitamin C | ||||||||||
| Helps prevent coughing | Can reduce the risk of cancer | Helps digest food | ||||||||||
Lemons |
Leeks |
Lettuce |
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| Good for weight loss | Low in calories | Low in calories | ||||||||||
| Helps with cold and also the flu | Good source of vitamin A | Helps with sleep | ||||||||||
| Helps sore throats | Strengthen bones | Mix a variety of lettuce for making salads | ||||||||||
Limes |
Mango |
Mushrooms |
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| Can help the immune system | Good source of iron | May lower blood pressure | ||||||||||
| Can help fight skin damage | High in Antioxidants | Can reduce the risk of cancer | ||||||||||
| Risk of asthma is lower | Helps lower blood cholesterol levels | Feel full longer | ||||||||||
Nectarines |
Olives |
Onions |
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| Helps protects the skin from UV rays | Can improve eye sight | Helps lower the risk of cancer | ||||||||||
| Low calorie food | Teeth and bones are stronger | Lowers blood pressure | ||||||||||
| Helps protect against cancer | Prevents cancer | High in fiber | ||||||||||
Oranges |
Okra |
Peppers |
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| Help lower cholesterol | Good source of vitamins also minerals | Help burn fat | ||||||||||
| Help regulate high blood pressure | Good source of Vitamin A | Lower risk of cancer | ||||||||||
| Help protect the signs of aging | Helps digestive to make you regular | Good source of vitamin B | ||||||||||
Papaya |
Peas |
Pumpkin |
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| Helps with weight loss | High in fiber | Good source of vitamin A | ||||||||||
| Protects against arthritis | Good source of iron | May also reduce cancer | ||||||||||
| Helps the digestive system | Can improve heart health | Can boost immune system | ||||||||||
Passion Fruit |
Pomegranates |
Pineapple |
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| Good source of fiber | Helps fight cancer | Good source of vitamin C | ||||||||||
| Prevents cancer | May also lower blood pressure | Prevents eye problems | ||||||||||
| Helps relax and also a good night sleep | Helps improve memory | Prevents against diseases | ||||||||||
Peaches |
Plums |
Pears |
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| Good for an upset stomach | Reduces the risk of strokes | Good source of fiber | ||||||||||
| Helps keep the skin healthy | Can lower blood sugar | Good source of potassium | ||||||||||
| Helps reduce anxiety | Help you get regular | Helps keep heart healthy | ||||||||||
Radishes |
Rhubarb |
Raspberry |
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| Protects against cancer | High calcium – good for bones and teeth | Helps keep eyes healthy | ||||||||||
| Low in calories also high in nutrients | Good source of vitamin A | Helps memory improve | ||||||||||
| Help with bloating and indigestion | Lowers Blood Pressure | Keeps heart healthy | ||||||||||
Strawberries |
Shallots |
Spinach |
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| Fights against cancer | Good source of potassium | Good source of vitamin B1, B6, and also E | ||||||||||
| Fights against disease | Good source of fiber | Helps prevent cancer | ||||||||||
| Excellent source of vitamin C | Low in calories | May also lower blood pressure | ||||||||||
Squash |
Turnips |
Tomatoes |
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| Is a good source of manganese | Helps with weight loss | May also reduce the risk of heart disease | ||||||||||
| Helps fight cancer | Helps strengthen the Immune System | Good source of vitamin C | ||||||||||
| Good source of vitamin A and also C | Helps keep skin and also hair healthy | Helps keep blood pressure healthy | ||||||||||
Tangerines |
Ugli Fruit |
Watermelon |
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| Help heal minor cuts and also wounds | Helps reduce risk of cancer and disease | Helps you hydrate | ||||||||||
| Good source of vitamin A | Low in calories | Is good for skin and also hair | ||||||||||
| Delays signs of aging | Good source of vitamin B | Is low in calories. It also has many nutrients. | ||||||||||
Yams |
Zucchini |
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| Good source of vitamin B6 | Helps to prevent diseases | |||||||||||
| Increase learning also memory | Strengthens teeth also bones | |||||||||||
| Reduces constipation | Low calories and also good for weight loss | |||||||||||
In addition to all the health benefits fruits and vegetables have, their colors all mean something as well.
White
White foods may help lower the risk of heart disease and also cancer. Foods that are white might also be good sources of potassium and vitamin C. White foods may lower the risk for strokes.
Green
Green foods may also lower the risk of cancer. Another benefit of these colored foods is many of them contain vitamin A, C, K and also folate.
Red, Blue and Purple
These delicious foods may lower the risk for heart disease, stroke, cancer and also memory problems. They also contain vitamins and minerals such as, potassium, vitamin A, C and also folate.
Orange and Yellow
Finally, the orange and yellow foods help improve immune function. Another benefit is they may lower the risk for heart disease, vision problems and also cancer.
So, when deciding what healthy food options we have, the choices are endless. Since the list is so large, it can be overwhelming when deciding what to pick from. Take a different food each week and try and add it to meals. As a result, eating healthy will become an everyday habit.
If you are looking for delicious recipes to try, check out the Recipes Made With Love page. If your in the mood for a snack, need a meal idea or just a warm drink, recipes made with love has got a variety of options to pick from.