Fruits and vegetables are extremely health beneficial and if you want to preserve your health and prevent a number of diseases you should definitely try and eat more of them on a daily basis. Aside from the health benefits fruits and veggies will also help you stay in shape and maybe even shed a few pounds.
The Dietary Guidelines for Americans published in 2016 recommends that half of our meals should be consisted of fruits and vegetables. Every different fruit and vegetable has different health benefits so we’ve made a list of the most common ones and what they’re good for.
Apricots have anti-inflammatory properties and are rich in antioxidants which make them and excellent immune-boosting ingredient. According to some studies, they can even help in the treatment of inflammatory bowel disorders like ulcers and kidney problems. Regular consumption of apricots can even protect your kidneys from chemotherapy damage and preserve the healthy cells intact.
Avocados can preserve your cardio-vascular health and protect your heart. Some studies suggest that an extract from avocado can fight against hypertension by slowing the heart rate (bradycardia) and relaxing the blood vessels (vasodilation). Unlike the fat from processed food, avocado’s fat is healthy and nutritional because our body can easily store and break it down, without causing problems. According to another study, diabetes patients can also benefit from this fruit because it can improve glucose uptake by the liver and muscles, decreasing the risk for metabolic problems that damage the nerves and blood vessels.
Bananas abound in dietary potassium – an electrolyte responsible for transmitting signals through the nervous system – the most important area being the muscles of the heart. If you don’t have enough dietary potassium in the body you could experience cardiac problems, so this ingredient is essential for cardiovascular health. Bananas are also rich in a number of vitamins and a high level of antioxidants, which eliminate the free radicals from your body and boost your immune system. They’re beneficial for your overall health.
It’s one of the most delicious fruits from the melon family and aside from its rich taste it also possesses a number of health benefits. A study conducted in 2012 revealed that cantaloupe extracts from have the ability to considerably reduce hyperlipidemia in test subjects on a high cholesterol diet. The results showed it to be more effective than Atorvastatin, a drug prescribed to diabetic patients suffering from hyperlipidemia. It also contains high levels of beta carotene, which means it can improve your eye sight as well.
Cucumbers contain an antioxidant called fisetin which has been linked to cognitive function improvement, analgesia and reduction of cancer risk. According to a study from 2014 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. Another study from 2013 revealed the chemotherapeutic activity of cucumbers.
Dates can be used in the treatment for liver damage and they also promote cardiovascular health and boost the immune system. 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.
Kale is a leafy green rich in a number of nutrients. It’s the best vegetable for those suffering from micronutrient and calorie malnutrition. Some studies suggest that it is rich in highly bioavailable carbohydrates, vitamins and minerals, dietary fiber, and probiotics. If you’re not a fan of salads you can try incorporating it in your diet in the form of chips, they’re a much better alternative than potato chips.
We all know that lemons are rich in vitamin C, which has an immune boosting effect and acts as a protector from a number of diseases. According to a study from 2014 lemons have anticoagulant abilities much like Aspirin and could prevent the formation of thrombi that block blood vessels and obstruct blood flow.