Studies show certain veggies can make you healthier.
Research clearly proves healthy veggies can extend both the length and the overall quality of your life. Numerous studies have proven that by increasing your daily intake (mainly from the “A” list), you can reduce your risk of heart disease, diabetes, cancer and many other chronic illnesses.
The list of healthy veggie benefits is almost as long as the “A” category list. So pick some winners, learn how to prepare them and start eating and enjoying “A” category veggies now and for the rest of your long healthy life.
Chard (Swiss & red)
Lettuce, red or green
Sweet potato & yam
Here are a few beneficial, healthy tips you definitely want to consider…..
- When shopping for produce, to get maximum benefits, buy organic whenever possible.
- Choose fresh or frozen rather than canned, since canned is generally extremely high in sodium.
- To avoid extra calories from fat and a high sodium intake, use herbs, spices, lemon or vinegar, rather than salt, butter or oil for seasoning.
- Now that you know what’s good for you, it’s time to shop (or plant your garden), and get busy eating and enjoying these extra healthy foods!
The following alphabetical fruit list has important fruit facts arranged in order.
For example, in the list of all fruits, if a fruit has a particularly high level of carotenoids and a moderate level of vitamin C, the higher nutrient found in the fruit (carotenoids) will be listed before the nutrient that’s only found in moderation (vitamin C).
Any concerns are in parenthesis. For instance, if the fruit has a high glycemic index rating, which might negatively affect blood sugar levels, you’ll see (glycemic).
And if preservatives, such as sulfites, are commonly used on a conventionally grown fruit or if it’s highly sprayed or waxed, you’ll see (preservatives), (pesticides) or (wax coating). In that case, it’s important to buy organically grown varieties of that particular fruit.
Alphabetical Fruit List with Nutritional Values (in order)
|FRUIT||NUTRITIONAL VALUES IN ORDER (concerns)|
|Apples||flavonoids, fiber, C (pesticides, wax coating)|
|Apricots||carotenoids, A, C, fiber (preservatives)|
|Bananas||B6, C, potassium (glycemic)|
|Blackberries||flavonoids, fiber, C, K, manganese|
|Blueberries||flavonoids, C, manganese, fiber|
|Cantaloupe||carotenoids, C, A, potassium|
|Cranberries||flavonoids, fiber, C, manganese|
|Dried fruit||(glycemic, preservatives)|
|Grapefruit||carotenoids in pink, flavonoids, C|
|Grapes||flavonoids, manganese (pesticides)|
|Guava||carotenoids, fiber, C|
|Kiwifruit||C, fiber (glycemic)|
|Lemons||flavonoids, C (wax coating)|
|Limes||flavonoids, C (wax coating)|
|Mangoes||carotenoids, A, C (glycemic)|
|Nectarines||carotenoids, C (glycemic, pesticides)|
|Oranges||carotenoids, flavonoids, C, fiber (glycemic)|
|Papayas||carotenoids, C, folate, potassium|
|Peaches||carotenoids, C (pesticides)|
|Pineapple||C, manganese (glycemic)|
|Raspberries||flavonoids, fiber, manganese, C|
|Raisins||(glycemic, pesticides, preservatives)|
|Strawberries||carotenoids, flavonoids, C, fiber (pesticides)|
|Tangerines||carotenoids, A, C (glycemic)|
|Watermelon||carotenoids, C, A, B6 (glycemic)|
Importance of the Fruit List
This list of all types of fruits is a great source of high fiber foods and many essential nutrients. Especially important are the phytonutrient-rich carotenoid and flavonoid foods high in antioxidents, plus vitamins A and C, folate, manganese and potassium.
Research shows people who regularly eat fresh fruit have a lower risk of many chronic diseases. And since fruit is delicious, nutritious and generally low in fat, sodium and calories, most fruit can play an important role in healthy weight loss and maintenance.
Raw fruit is also high in enzymes and high fiber carbohydrates which are important for good digestion, healthy bowel function and relieving constipation.
So let’s face the fruit facts, making the right fruit choices gives you the get up and go to get up and go!
Filed under: Diet & Weight Loss, Food For Thought, Healthy Eating & Nutrition, Incredible Edibles | Tagged: best fruit, best vegetables, best veggies, fruits, healthy diet, healthy diet choices, healthy eating, healthy foods, nutrition, vegetables |