Fruits and vegetables are rich in vitamins, minerals, antioxidants and fiber and contain low calories. Although all fruits and vegetables have health benefits, some contain unique nutrients that are recommended in a balanced diet.
According to the recommendations of the Centers for Disease Control and Prevention, adults should consume 2 to 3 cups of fruits and vegetables daily. Fruits and vegetables are low in calories and high in nutrients. Because of their nutritional value, the American Heart Association considers fruits and vegetables to be part of a healthy diet. Consuming fruits and vegetables is beneficial for the health of the body and heart, also knowing the amount of fat in these foods can help to choose a healthy diet.
The fat found in fruits and vegetables is also important, as the Centers for Disease Control and Prevention recommends consuming these foods. Paying attention to the nutritional value of fruits and vegetables as well as maintaining a healthy lifestyle is required for weight management and heart health. In general, increasing the consumption of fruits and vegetables and reducing the intake of red meat, fast food and other high-fat foods can help to lose weight and improve general health.
Broccoli and kale
Broccoli and kale are considered cruciferous vegetables and have many nutritional benefits. One cup of fresh broccoli contains 2.4 grams of fiber. A cup of cooked broccoli also has more than 5 grams of fiber. This food is rich in vitamins, minerals and polyphenols.
According to an article published in the American Journal of Clinical Nutrition, polyphenols play an important role in preventing degenerative diseases and cancers. Kale is also considered a superfood. This food has more vitamin C per serving than oranges, and kale is rich in fiber and vitamin A.
These fruits are rich in antioxidants
Blueberry, raspberry and raspberry
According to an article published in the US Journal of Agricultural Food Chemistry, blueberries are a complete brain food. This fruit has a high antioxidant content and helps to improve cognitive function and defend the body against Alzheimer’s disease. Raspberries also contain high levels of fiber and the same polyphenols as green tea, which reduce the risk of heart disease and some types of cancer. Among the berries, raspberry has the highest amount of fiber, each cup of this fruit provides 8 grams of fiber for the body, the same amount of raspberry contains vitamin C and manganese. You can also add berries to cereal or juice for breakfast.
Tomatoes are a major source of the antioxidant lycopene. Lycopene protects the body against prostate, stomach and lung cancer. According to an article published in the International Journal of Cancer, tomato sauce reduces the risk of developing prostate cancer. Tomatoes also contain high levels of vitamin C and fiber.
Avocado contains a high amount of fiber, vitamin (E), antioxidants and unsaturated fats. Fat helps absorb fat-soluble vitamins. Avocado also prevents the production of inflammatory chemicals in the body, so consuming this food is useful in inflammatory diseases such as arthritis, tendonitis, and heart disease.