Fruits and vegetables possess a broad spectrum of vitamins, minerals, and other essential nutrients that are crucial for health. These nutrients support overall health and can help prevent numerous chronic diseases. Rich in vitamins and minerals, these foods should be fundamental components of the daily diet.
Each fruit and vegetable varies in the nutrients it provides. For instance, citrus fruits and strawberries contain high levels of Vitamin C, while carrots and sweet potatoes are rich in beta-carotene (Vitamin A). Leafy greens are particularly valuable for their Vitamin K and B vitamins content. Each of these nutrients contributes to different bodily functions, aiding in maintaining a healthy lifestyle.
Nutritional values of fruits and vegetables
Apple: Rich in vitamins C and E, folic acid, pectin, and flavonoids, apples contribute to digestive system health and are high in fiber. They help lower cholesterol, stabilize blood sugar, and boost body resistance. They can also alleviate muscle and joint pain.
Zucchini: Rich in vitamins K and C, zucchini helps regulate blood clotting and supports bone development. It is beneficial for kidney function.
Pear: Loaded with minerals such as phosphorus, calcium, and potassium. Pears promote the regular function of heart muscles and help regulate blood pressure. Their high fiber content supports the digestive system.
Mulberry: Rich in calcium, vitamin C, B vitamins, and fiber. Mulberries have diuretic properties and support the digestive system.
Cherry: Contains calcium, phosphorus, and vitamin C. Cherries are beneficial in preventing dental decay, have diuretic properties, and help maintain the body’s water balance.
Plum: Rich in vitamins A and C as well as calcium. Plums stimulate the digestive system and enhance body resistance.
Loquat (Malta Plum): An excellent source of vitamin A. Supports eye health and promotes growth.
Fig: High in fiber, calcium, phosphorus, and magnesium. Figs aid digestion and support bone and dental health.
Grape: A rich source of potassium and vitamin C. Grapes have positive effects on the digestive system and strengthen the body’s defense mechanisms.
Chicory: Contains potassium, folic acid, and vitamins C, A, and E. Rich in iron, it helps prevent anemia. Its high fiber content supports the digestive system, has diuretic and detoxifying properties, and also stimulates appetite.
Pineapple: Contains potassium, phosphorus, iron, and vitamins A and C. Offers detoxifying properties and regulates the digestive system. Contributes to skin health and enhances vitality.
Carrot: Rich in vitamins A, B, D, and E. Supports skin and bone health, contributes to cell renewal. Reduces hair loss and revitalizes hair.
Cucumber: Rich in vitamins A, B, and C, phosphorus, and selenium. A strong antioxidant, it moisturizes the skin and is beneficial for urinary tract infections. Its high fiber content aids digestion and has a calming effect.
Turnip: Contains vitamin C, potassium, and magnesium. Good for high blood pressure and supports digestion with its fibrous structure. Its antioxidant properties offer cancer protection.
Soy: Contains vitamin A, folic acid, unsaturated fatty acids, iron, and is high in fiber. Protects heart health, benefits blood pressure, supports the digestive system. Its antioxidant properties provide cancer protection and strengthen bones.
Rosehip: Rich in vitamins A, C, D, and E, rosehip is a powerful antioxidant. Effective in urinary tract infections, it stimulates the intestines and protects against infections. Also has a restorative effect on general weakness and fatigue.
Broccoli: Rich in vitamins A, C, E, B1, and B2, and fiber, broccoli offers protective effects against heart diseases. It reduces the risk of prostate and colon cancer, and its rich iron and folic acid content benefits those with anemia.
Lettuce: Contains vitamins A, B, and E. Benefits the nervous system and supports growth and development. Also has positive effects on skin and hair health.
Onion: Rich in vitamins A, B, and C, phosphorus, and sulfur, onion acts as a natural antibiotic. It opens the bronchi, regulates the intestines, and enhances endurance. It also contributes to bone and dental health.
Garlic: Rich in vitamins A, B, C, E, and containing sucrose, garlic slows down the aging process and is beneficial for arthritis issues. It regulates high blood pressure, acts as a natural antibiotic, and is effective in reducing edema. It also supports vascular health.
Celery: Abundant in vitamins A and E, folic acid, and potassium, celery has diuretic properties. It facilitates digestion and offers calming effects on the nervous system.
Watermelon: Containing vitamins A and C, phosphorus, and potassium, watermelon helps in expelling kidney stones and detoxifying the body. It also plays a crucial role in meeting the body’s hydration needs.
Cantaloupe: Rich in vitamin A, potassium, and folic acid, cantaloupe prevents arterial blockage and ensures regular bowel function. It supports eye health.
Brussels Sprouts: Rich in vitamins C and B, calcium, and iron, Brussels sprouts are good for heart health, prevent anemia, and support muscle development. They strengthen the immune system and help reduce high blood pressure.
Cabbage: High in folic acid, and vitamins A, B, and E, cabbage possesses strong antioxidant properties. It is beneficial for stomach upsets and digestive issues and has detoxifying effects.
Swiss Chard: Rich in vitamins A and C, and folic acid, Swiss chard boosts overall body strength. Its high iron content helps with anemia, and its fiber content aids in digestive health.
Cauliflower: High in potassium and also containing vitamin C, cauliflower is beneficial in preventing heart disease and lowering blood pressure.
Jerusalem Artichoke: Contains insulin and glucose, promotes lactation in nursing mothers, supports regular kidney function, and benefits skin health.
Leek: Contains iron, calcium, and potassium. It has diuretic and bronchial-relaxing properties and facilitates digestion.
Potato: Rich in vitamins C and B, phosphorus, and potassium, potatoes alleviate digestive issues and are beneficial for stomach health. They have positive effects on heart health, although their starch content can rapidly increase blood sugar.
Artichoke: Known for its rich fiber content, artichoke also contains calcium, potassium, magnesium, and vitamins A and C. It supports liver and gallbladder functions, eases digestion, and helps with regular kidney function. It also promotes the expulsion of toxins from the body.
Green Beans: Enriched with folic acid, potassium, and vitamins A and C, green beans help lower bad cholesterol levels and are notable for their antioxidant properties.
Avocado: Contains potassium, magnesium, and vitamins A and E, and its high fiber content prevents constipation. It is beneficial for large intestine and hemorrhoid issues and has effects that lower high blood pressure.
Okra: Contains vitamins A, B, and C, and supports digestion.
Black-eyed Peas: Rich in calcium, fiber, potassium, and vitamin A, black-eyed peas are known for their cholesterol and blood pressure-lowering effects. They are also beneficial for constipation issues.
Quince: Contains vitamins A, B, and C. It soothes the stomach, provides protection against diarrhea, and contributes to skin health.
Fava Beans: Contain vitamins A and C and are high in fiber. They are good for constipation, lower cholesterol, and have protective properties against cancer.
Spinach: Rich in vitamins B and C, magnesium, and zinc, spinach is beneficial for skin, nerve system, and digestive health. It also supports eye health and promotes growth and development.
Corn: Rich in protein, vitamins A, B, and C, corn has positive effects on arterial stiffness and cholesterol. It is diuretic and supports regular kidney function.
Banana: Rich in vitamin B6 and potassium, bananas promote cell renewal and strengthen the immune system. They also help maintain electrolyte balance.
Apricot: Contains vitamins A, B, and C. It is beneficial for the skin, eyes, and immune system, supports bone development, and is good for anemia. It also strengthens the muscles and nervous system.
Cherry: Rich in vitamin A and potassium, cherries have diuretic properties and positively affect liver and stomach health.
Peach: Rich in vitamin C, potassium, and fiber, peaches facilitate digestion and provide benefits to the nervous system. They also strengthen the body’s defense system.
Raspberry: Contains folic acid, and vitamins C, E, and A. It is an appetite stimulant and diuretic. It benefits dental health, prevents diarrhea, and has fever-reducing properties.
Tomato: Rich in folic acid, magnesium, potassium, and vitamins B and A. Tomatoes aid in cell renewal, strengthen the immune system, and are effective in bone and muscle development.
Eggplant: Contains vitamins B1, B2, C, and A. It is beneficial for the nervous system and contributes to skin health and immune function.
Persimmon: Rich in vitamins A and C and potassium, persimmon protects against diarrhea and has positive effects on eye and skin health.
Orange: Rich in vitamin C and flavonoids, oranges are good for anemia, protect heart and arterial health, and lower cholesterol. They also strengthen the immune system.
Pomegranate: Very rich in vitamin C, iron, and potassium, pomegranate is a powerful antioxidant and has protective effects against cancer.
Mandarin: Rich in vitamins C and A and potassium, mandarins increase the body’s resistance against diseases. They help lower high blood pressure and are beneficial against arterial stiffness. Known as a strong antioxidant.
Grapefruit: Rich in folic acid, potassium, and vitamin C, grapefruit plays significant roles in cell renewal and growth. It is a strong antioxidant that strengthens the immune system and has positive effects on arterial stiffness.
Kiwi: A powerhouse of vitamin C, kiwi slows the aging process and acts as a strong antioxidant. It boosts immunity against allergies.
Strawberry: Rich in vitamins A, C, and E, and folic acid, strawberries provide relief from muscle and joint pain, benefit the skin, and have diuretic properties.
Green Pepper: Extremely rich in vitamin C and functions as a powerful antioxidant.
Lemon: High in vitamin C, lemon is effective against scurvy, known as a strong antioxidant, and has diuretic properties. It is also beneficial for urinary tract inflammations.
Parsley: Contains a very high amount of vitamin C, as well as folic acid, and vitamins A and E. It plays an effective role in growth, and the development of bones and teeth.
Mango: Rich in vitamins A and C, mango is beneficial for eye and skin health. Its antioxidant properties provide cancer protection.
Pepino: Rich in vitamin C, phosphorus, and potassium, pepino is effective in treating joint rheumatism, supporting bone development, and in hemophilia disease.
