20 Fruits & Vegetables

Amazing Health Benefits Of 20 Fruits And Vegetables

20 Fruits & Vegetables

We all know that our diet including fruits and vegetables like Mango, Apple, Banana, Watermelon, Cabbages etc. will help us to maintain our health well. These all prevent numerous diseases including cancer and heart disease. Dietary Guidelines suggest that, we should incorporate fruits and vegetables in half of our meals. Each vegetable and fruit provide different health benefits.

Let us discuss about health benefits of 20 fruits and vegetables in brief:

  1. Apricots


Apricots have antioxidant and anti-inflammatory properties. It is extremely efficient in boosting the immune system. It  can treat many inflammatory bowel diseases including kidney and ulcer problems.

  1. Avocados


Some studies have shown that avocados can fight hypertension . They have the ability to slow the heart rate (bradycardia) and relax the blood vessels as it has cardio protective properties.

According to another study, avocado is extremely beneficial for treating diabetes. It can improve glucose uptake by the muscles and liver, thus decreasing the risk for metabolic problems. It prevents from damage to the blood vessels and nerves.

  1. Bananas in 20 Fruits & Vegetables.


Bananas are abundant with dietary potassium which is responsible for transmitting signals through the nervous system. People who have potassium deficiency often experience weakness and cardiac problems.

Bananas are a great source of vitamins and antioxidants.  Consumption of Banana will improve your overall health and wellness. Its antioxidants will eliminate the free radicals from your bloodstream which damage the healthy cells and tissues and will boost your immune system.

  1. Cantaloupe


Despite its delicious taste, cantaloupe can provide many health benefits. Cantaloupe extracts can reduce hyperlipidemia in test subjects with a high cholesterol diet.

Cantaloupe as a drug prescribed to diabetics. Furthermore, this fruit is rich in beta-carotene and it has the ability to improve vision.

  1. Cucumbers


Cucumbers contain an antioxidant substance, known as fisetin. They can improve the cognitive function and analgesia and reduce the risk of cancer. It is  extremely effective in persons who suffer from Alzheimer’s.

Extracts from cucumber contain antioxidant and analgesic properties.

  1. Dates


Dates can treat liver damage, promote the heart health and boost the immune system. Researchers proved that  dates can protect the liver from a chemical-induced damage such as medications and drugs which from the blood are filtered the liver.

A recent  study discovered that dates have antioxidant properties. They can prevent plaque deposition in blood vessels.

  1. Kale

Kale or Cabbages

Kale is a leafy green vegetable rich in nutrients. According to some studies, kale is rich in vitamins and minerals, probiotics, dietary fiber, and bioavailable carbohydrates and is very beneficial for those who suffer from micronutrient and calorie malnutrition. Besides from its consumption as a salad, you can consume it as chips.

  1. Lemon


Lemon is rich in  Vitamin C, responsible for boosting the immune system and protecting the body from disease. A recent study shows that,  lemon has anticoagulant properties almost the same as Aspirin, and can prevent the formation of thrombi which can prevent the circulation of blood and block blood vessels.

  1. Pineapple in 20 Fruits & Vegetables.


Despite its rich content of vitamin C, pineapple is rich in calcium, iron, and magnesium. For centuries, the pineapple was used in traditional medicine. A study, published in 2013 proved that the extract of a pineapple leaf has powerful anti-inflammatory properties and can promote tissue repair and healing. Also, it can fight against microbial infections.

  1. Watermelon


Even though its healthy benefits are not known for many people, watermelon has anti-inflammatory, anti-cancer, and antioxidant properties. Some studies confirmed that watermelon can reduce the risk of cancer, metabolic, and heart diseases, lower lipid levels, and regulate oxidative tissue damage.

  1. Apple


Apples contain phytochemicals which have the ability to reduce the risk of chronic diseases including asthma, heart diseases, cancer, and diabetes. Apples have antioxidant properties and can fight the spread of cancer cells and increase the serum cholesterol.

  1. Aloe Vera

Aloe Vera

For centuries, Aloe Vera was used in traditional medicine to treat diabetes. When used topically, it can relieve itchiness and swelling. Moreover, Aloe Vera can regulate serum levels. A study showed that Aloe Vera contains anti-inflammatory properties and it can protect the nerves in the brain and promote natural health.

  1. Artichoke

Artichoke or Cynara scolymus can protect the liver from damage. A study proved that artichoke is hepato- curative, meaning that it can reduce the oxidative stress on liver tissue, thus curing the liver damage caused by toxic chemicals as carbon tetrachloride.

  1. Blackberries

Blackberries is one of the 20 Fruits & Vegetables. It has powerful antioxidant properties and are a great source of phenolic compounds, tannins, and anthocyanins. They can fight H. Pylori due to their antibacterial properties. Moreover, they have anti-inflammatory and anti-thrombotic properties and can fight heart disease.

  1. Oranges

Out of 20 Fruits & Vegetables ,Oranges are rich in vitamin C and are effective for boosting the immune system. Also, they can protect us from viral conditions, bacteria, and chronic inflammatory diseases. This fruit is rich in flavonoids and lycopene which can fight some types of cancer.

  1. Beans

In 20 Fruits & Vegetables , Green beans have high phenolic content and strong antioxidant properties. According to a study from 2015, green bean drinks have the ability to relieve fatigue. The focus of the study was on the swimming time of athletes. After drinking green bean juice, the time of athletes was significantly prolonged.

  1. Beets


Beets have a significant nutritional value. They can prevent and protect the kidneys from damage. A study showed that beet extracts can reduce inflammation, oxidative stress, and kidney damage and injury.

  1. Mangoes

Mango and its Health Benefits

These popular tropical fruits have a fresh and sweet taste. When they are consumed raw, mangoes can provide the best health benefits. However, they are also used in desserts like tarts and pies, and in drinks like shakes. Mangoes have antioxidant, anti-inflammatory, anti-diabetic, anti-carcinogenic, and anti-obesigenic properties and are a rich source of vitamin C.

  1. Broccoli


Broccoli contains phytochemicals and can strengthen the immune system and fight cancer. Many studies shows that broccoli can treat bladder cancer and influenza as it has anti-inflammatory properties and can prevent the spread of cancer cells, and reduce flu symptoms.

  1. Cabbage

Cabbage is usually used in salads and in combination with other vegetables and meat .  It can prevent the growth of a tumor and fight the genomes that cause cancer.

20 Fruits & Vegetables and Benefits