Vegetables and fruit contain phytochemicals or plant chemicals. Eating a diet with plenty of fruits and vegetables has been linked to improved health and for good reason. Veggies and fruits are filled with vitamins, minerals, fiber, and antioxidants, which have been shown to protect against chronic diseases such as heart disease, diabetes, stroke, and cancer. They are also low in calories.
Choosing colorful assortment vegetables is best, as different benefits exist in the different color spectrum. The orange pigment found in carrots, pumpkin, and sweet potatoes, for example, contain the antioxidant beta-carotene. The deep red pigment found in tomatoes contains the antioxidant lycopene, which is linked with prostate health. Blue and purple foods – like blueberries and eggplant, contain anthocyanin’s, which may help protect the body from cancer. Green vegetables – like spinach and kale, contain lutein and zeaxanthin, which may help protect against age-related eye disease
While all fruit and vegetables have body needed nutrients, it’s important to know the list of fruits and veggies that have multiple vitamins essential for healthy living/ growth.
Types of fruit
Citrus Fruits: while there is a long list for citrus, they have a very good amount of nutrients and vitamins. They include orange, grapefruits, lemon, lime, tangerine, tangelo etc. They contain a good amount of fiber which is known to help the digestive system; flavonoids which help keep the heart healthy, potassium and help in weight loss.
Avocado Fruits: This fruits help improve digestion, decreasing risk of depression, and protection against cancer. They contain lutein and zeaxanthin which are phytochemicals focused on helping the eye tissue while providing antioxidant helping us with great vision. They are also high in the antioxidant vitamin E.
Grapes: grapes have good nutrients that help prevent cancer, acne, eye problems, diabetes, constipation etc. they come in various colors.
Cantaloupe: Cantaloupe is normally eaten as fresh fruit, as a salad, or as a dessert with ice cream or custard. Melon pieces wrapped in prosciutto are a familiar antipasto. The seeds are edible and may be dried for use as a snack. Its vitamin A helps with eye health; It is also rich in the mineral potassium, which may help lower blood pressure and the risk for stroke.
Types of Veggies
Cruciferous: this includes kale, Brussels sprout, cabbage, cauliflower. While these veggies grow in all different colors, shapes, and sizes, they share several nutritional benefits. Most cruciferous veggies are rich in vitamins and minerals such as folate and vitamin K. Dark green cruciferous veggies also are an excellent source of vitamins A and C. They’re also rich in phytonutrients — plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer. Cruciferous vegetables also are rich in fiber and low in calories, a combination that will help you feel full and satisfied without overeating.
Leafy green: they are also called vegetable greens, salad greens or simply greens, this includes; spinach, cabbage, salad, barley etc. they are low in fat and high in protein, dietary fiber, vitamin c, vitamin k, manganese. They are rich in chlorophyll, which alkalinizes the blood.
Roots: they are underground plants that are edible by humans. They include onions, sweet potato, ginger, carrots etc. they are used as storage for strength generated from carbohydrates.