Undoubtedly, enriching your diet with fruits and vegetables will help you maintain good health and prevent a variety of diseases, for instance heart disease and cancer.

Plus, it will help you maintain healthy weight.


According to 2016 American Dietary Guidelines, we should include fruits and vegetables in half of our meals. Furthermore, each fruit and vegetable provide different health benefits, so here is a list of the incredible health benefits of 20 fruits and vegetables.

1. Apricots

This fruit has remarkable antioxidant and anti-inflammatory properties, making them very effective at boosting the immune system. Some studies have shown that apricots can treat a lot of inflammatory bowel diseases, including kidney and ulcer problems.

It is a fact that apricots can protect the kidney cells from methotrexate-induced damage. In addition, methotrexate is a drug used for chemotherapy that can actually damage the healthy cells of the kidneys.

2. Avocados

There are studies proving that avocados can fight hypertension since they have the ability to slow the heart rate as well as relax the blood vessels as a result of their cardio-protective properties.

Moreover, avocados do contain fat that is easily stored and broken down by the body. The fat found in avocados is much more nutritional than the fat from processed foods. Another study confirmed that this fruit is extremely beneficial for treating diabetes. Namely, it has an ability to improve glucose uptake by the muscles and liver, reducing the risk of metabolic problems that cause damage to the blood vessels and nerves.

3. Bananas

They are rich in dietary potassium that is responsible for transmitting signals through the nervous system. Those suffering from potassium deficiency usually experience weakness and cardiac problems.

This fruit is a good source of vitamins and antioxidants and its consumption can improve your overall health and wellness. Also, the antioxidants will remove the free radicals from your bloodstream that damage the healthy cells and tissues and will boost your immunity.

4. Cantaloupe

It has delicious taste as well as cantaloupe can provide a great number of health benefits. According to a study published in 2002, cantaloupe extracts can decrease hyperlipidemia in test subjects with a high cholesterol diet.

What’s more, cantaloupe was found to be more effective than Atorvastatin, i.e., a drug prescribed to diabetics. Plus, this fruit abounds in beta-carotene and can improve vision.

5. Cucumbers

They contain an antioxidant substance called fisetin. Cucumbers can improve the cognitive function and analgesia and decrease the risk of cancer. A study that was published in 2014 confirmed that fisetin is extremely beneficial in persons suffering from Alzheimer’s.

According to another study published in 2012, cucumber extracts contain antioxidant and analgesic effects. The chemotherapeutic activity of cucumbers was also proved by a 2013 study.

6. Dates

They have an ability to treat liver damage, promote the heart health and strengthen the immunity. A 2014 study proved that dates can protect the liver from a chemical-induced damage like medications and drugs filtered from the blood to the liver.

A 2015 study have found that dates have great antioxidant properties and can prevent plaque deposition in blood vessels.

7. Kale

It is a leafy green vegetable abundant in nutrients. Some studies have found that kale is an excellent source of minerals and vitamins, pro-biotic, bio-available carbohydrates, and dietary fiber, and is very useful for those suffering from micronutrient and calorie malnutrition. Despite its consumption as a salad, but it can be consumed as chips, too.

8. Lemon

This fruit is an exceptional source of vitamin C, which is responsible for boosting the immunity as well as protecting the body from disease. A study that was published in 2014 confirmed lemon has almost the same anticoagulant properties as Aspirin, and can prevent the thrombi formation.

9. Pineapple

It is also rich in vitamin C, iron, calcium, and magnesium. Pineapple has been used in traditional medicine for many years. According to a 2013 study, the pineapple leaf extract has powerful anti-inflammatory effects and can promote tissue repair and healing as well as fight against microbial infections.

10. Watermelon

Although its healthy benefits are not known by a lot of people, but watermelon has antioxidant, anti-inflammatory, and anti-cancer properties. Additionally, some studies found that watermelon can lower lipid levels, the risk of cancer, metabolic, and heart diseases, and regulate oxidative tissue damage.

11. Apple

They contain phytochemicals that can reduce the chronic disease risk, including asthma, diabetes, heart diseases, and cancer. Actually, apples have antioxidant properties and can increase the serum cholesterol and fight the spread of cancer cells.

12. Aloe Vera

It has been used in traditional medicine to treat diabetes for centuries. When used topically, aloe Vera can relieve itchiness and swelling. In addition, it can also regulate serum levels. According to a study, Aloe Vera contains anti-inflammatory properties, protects the brain nerves and promotes natural health.

13. Artichoke

It is also known as Cynara scolymus and can protect the liver from damage. There is a study, confirming that artichoke is hepatocurative, which means that it can decrease the oxidative stress on liver tissue, thus curing the liver damage triggered by toxic chemicals such as carbon tetrachloride.

14. Blackberries

They have powerful antioxidant properties and are an amazing source of phenolic compounds, anthocyanins, and tannins. This fruit can fight H. Pylori as a result of its extraordinary antibacterial properties. Furthermore, they have anti-inflammatory and anti-thrombotic properties as well as can fight heart disease.

15. Oranges

Oranges abound in vitamin C and are useful when it comes to boosting the immune system. This fruit can protect you from bacteria, viral conditions, and chronic inflammatory diseases. Oranges are a good source of flavonoids and lycopene that can fight some cancer types.

16. Beans

Green beans are rich in phenolic and have powerful antioxidant properties. A 2015 study, green bean drinks can relieve fatigue. To be more concrete, the focus of the study was on the swimming time of athletes. After consuming green bean juice, the time of athletes was greatly prolonged.

17. Beets

Beets have an excellent nutritional value. For example, they can prevent as well as protect the kidneys from damage. A study showed that the extracts of beet can lower oxidative stress, inflammation, and kidney damage and injury.

18. Mangoes

They are popular tropical fruits that have a fresh and sweet taste. When consumed raw, mangoes provide the best health benefits. But, they are also used in desserts such as tarts and pies, and in beverages like shakes.

19. Broccoli

It contains phytochemicals and can strengthen the immune system and even fight cancer. A lot of studies proved that broccoli can treat bladder cancer and influenza since it has anti-inflammatory properties and can prevent the cancer cell spread, and lower the symptoms of flu.

20. Cabbage

Cabbage is most often used in salads and along with other vegetables and meat as a result of its plain taste. A 2015 study proved the great anti-cancer properties of cabbage. According to the study, cabbage can prevent the tumor growth and fight the genomes that result in cancer.

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