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Top Healthiest Fruits & Vegetables To Add To Your Diet 

by Uneeb Khan

Ever since we were kids, we have always heard that all vegetables and fruits are nutritious. Loading up with healthy fruits and vegetables is one of the simplest ways to improve and maintain good health. Consuming a diet rich in fruits and vegetables help us stay away from so many chronic diseases and certain cancers as well. 

There are many different types of fruits and vegetables, such as bananas, baobab fruit, carrots, broccoli, and sweet potato, each with its own unique nutritional profile which you should include in your diet.

These fruits and vegetables boast the highest level of good nutrients that help ward off so many diseases and keep your health in check. So, let’s discuss all the healthy fruits and vegetables you should definitely consider adding to your diet. 

Healthy Fruits & Vegetables You Must Add To Your Diet: 


Blueberries are a prominent healthy fruit that is loaded with antioxidants. These antioxidants present in blueberries protect cells from oxidative stress and eliminate free radicals that cause damage to body cells. In addition to that, this fruit is also rich in fiber, vitamin C, K, and manganese. These elements reduce the risk of heart disease, diabetes, and other chronic conditions. In addition, blueberries are also known for their anti-cancer properties that help fight certain cancers effectively. 


You might know that bananas are good sources of both fiber and potassium. In addition to that, it is a superficial fruit that relieves constipation and helps manage weight. Moreover, potassium is a potent mineral required for muscles and to improve heart health. A single banana contains 400mg of potassium. This fruit helps in maintaining healthy blood pressure levels. It is a counterbalance to sodium present in our body and helps control blood pressure. 

Sweet Potatoes 

When we discuss healthy vegetables, a sweet potato comes first to our mind. Sweet potatoes are rich in beta-carotene, a potent form of Vitamin A. This vitamin is crucial for eye health and protects night vision. In addition to that, sweet potatoes also contain Vitamins B6 and B5 that break down fats and help in metabolism, brain development during pregnancy, and immune function. Sweet potatoes also help reduce the risk of breast and ovarian cancer in postmenopausal women. 


Spinach is a healthy vegetable and a good source of magnesium and potassium. Both minerals are important for electrolyte balance and regulating blood pressure. In addition, this vegetable is rich in Vitamins A, K, and folate, a B vitamin that promotes healthy cell growth and division. You might have seen people who eat more greens score better when it comes to cognition and memory functions. Spinach also brims with iron, calcium, and plenty more minerals that promote good health. 


Unlike many fruits, Avocados are packed with healthy fats like omega-3 fatty acids. This is a helpful advantage when it comes to heart health. If you are unaware, you must know that it’s essential to consume healthy fats because some vitamins are fat-soluble. This means that our bodies need fats to absorb and utilize those vitamins. This fruit is also high in heart-friendly monosaturated fat that helps lower cholesterol levels when eaten instead of harmful saturated fats. 

Citrus Fruits 

All citrus fruits are the best source of Vitamin C., especially oranges and grapefruit contain lots of vitamin C, antioxidants, and potassium. All these minerals play a significant role in your body’s chemical balance and metabolism. In addition to consuming citrus fruits also keep your immune function in check. Always opt for whole fruit rather than juice as it has higher fiber content. Fiber helps you stay satisfied and also makes your digestive tract run smoothly. 


This beautiful red vegetable provides you with ample amounts of powerful antioxidants like lycopene. For your information, lycopene is easy to absorb in the body when you combine it with fat. So, a salad dressing on raw tomatoes or a little olive oil is helpful. This compound helps in protecting the DNA and cell structures from the damage free radicals cause. In addition to that, many research studies also suggest that consuming tomatoes may reduce the risk of stroke as well as many other cancers.  


Carrots are one of the most favorite vegetables for salads, pies, and whatnot. But do you know that just one cup of carrots provides a huge amount of daily RDA? This is because it also contains good amounts of Beta carotene, which is a crucial antioxidant responsible for the orange color and protects against certain cancers. Also, the body converts beta carotene to a form of Vitamin A called retinal, which helps in maintaining normal vision. 


Cherries have a low glycemic index than most other fruits, so they won’t create havoc on the body’s blood sugar levels. In addition, cherries also help relieve the symptoms of gouts and arthritis. This fruit is also rich in vitamins A, C, and K and also delivers magnesium, potassium, and calcium to the body. It is an essential fruit that helps maintain the immune system and skin health. 


Not much liked by individuals, broccoli is one of the healthiest vegetable ones can consume. It is a super non-dairy source of calcium and has anti-cancer properties too. Broccoli is rich in flavonoids and helps fight oxidative stress that damages cells and leads to inflammation in the body. Additionally, it contains sulforaphane, which may be helpful as a weight management aid. 


Fruits and vegetables are loaded with vitamins and minerals, phytochemicals, and so many health benefits. So, it’s time you add all of them to your diet and give a headstart to your overall health. 

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