Flavonoids, a type of antioxidant present in apples, can
help lower the chances of developing asthma and diabetes.
The fibers of an apple help to clean your teeth and palate
of bacteria and food residue. However make sure to eat
apples whole without peeling its skin as its rich flavor and
the nutrient load lies just below the skin.
Healthy monounsaturated fatty acids from the avocado help to
lower cholesterol. It is therefore advisable to substitute
other unhealthy saturated and trans fats in your meals with
Bananas are a rich source of potassium that can help to
maintain a healthy blood pressure level.
The deep purple color of blackberries comes from anthocyanin
which is considered a powerful antioxidant that may help to
reduce risk of certain cancers.
Blueberries are loaded with many antioxidants which help to
lower the risk of developing Alzheimer’s and Parkinson’s
This fruit is rich in an antioxidant – beta carotene,
which helps to lower the risk of developing cataracts.
Anthocyanin present in slightly sour cherries can help to
reduce inflammation and ease gout and other arthritis pain.
antibacterial effect in cranberries may help in the
treatment and prevention of urinary tract infection (fresh
cranberry juice is found to be more effective for this
purpose than whole cranberries). Cranberries are also linked
with the prevention of ulcers and kidney stones.
Dried figs are rich in fiber and may help to reduce the risk
of certain heart diseases.
Resveratrol, an antioxidant found in grapes may help to
lower the risk of developing blood clots and also reduces
high blood pressure. This antioxidant may also help prevent
heart diseases. Resveratrol has also been seen to help
arrest the spread of cancer cells, especially in breast,
colon and stomach cancers.
and lycopene from grapefruit offer protection against
certain types of cancer. It is also rich in pectin, a fiber
that can help to reduce high cholesterol levels.
Kiwifruit can help to maintain and develop the bones,
cartilages, gums and teeth as it has even more vitamin C
rich in zeaxanthin and lutein, both antioxidants help
protect vision and lower the risk of development of
age-related macular degeneration.
Besides being well known for its vitamin C, oranges are also
a good source of folate. Folate is especially an important
nutrient for pregnant women as it can help prevent the
development of neural tube defects.
The skin of the papaya contains special acids which help to
maintain healthy skin. Papain, the enzyme present in papaya,
also helps to aid digestion.
in beet helps to reduce inflammation and pain. Beets are
also rich in folate which is an essential B complex vitamin
that helps prevent birth defects in the growing fetus.
Indoles and sulforaphane, two phytonutrients present in
broccoli have significant anti-cancer effects.
Carrots are a rich vegetable source of antioxidant compounds
and also pro-vitamin A carotenes. These carotenes and
antioxidant compounds promote good vision and help to
protect against certain cancers and cardiovascular diseases.
Celery is a
rich source of vitamin C and many other active compounds
including phthalides and coumarins which may help lower
cholesterol and prevent cancer.
Besides being rich in a host of vitamins and minerals,
eggplants are also rich in nasunin (found under the skin of
this vegetable) which is considered a brain food.
peas are loaded with 8 vitamins and 7 minerals along with
fiber and protein. Vitamin K along with folate and vitamin
B6 from green peas help to maintain healthy bones.
The organosulfur phytonutrients in kale help to prevent
cancer especially ovarian cancer and the carotenoids help to
lower risk of cataracts.
Olives are an
excellent source of monounsaturated fatty acids and vitamin
E. The first helps to protect against heart disease and the
latter helps protect against free radical oxidative damage
in the body.
Spinach is an excellent source of vitamin A, vitamin K,
folate, magnesium, manganese, iron, calcium, B vitamins and
vitamin E. All these nutrients help to protect against a
host of diseases like arthritis, colon cancer, heart
diseases and osteoporosis.
Tomato is an excellent source of lycopene, a potent
antioxidant that offers protection against advanced stages
of prostrate cancer and may also help.