The Healthiest Fruits And Vegetables You Should Eat Daily

In this article, we take a look at the different health benefits of various fruits and veggies to help you decide which ones you should eat regularly.

What Are the Healthiest Fruits You Should Eat Daily?

Apples

Do you know the old saying “an apple a day keeps the doctor away”? It might not be strictly true, but there's definitely some merit to it! Apples are a delicious, crunchy fruit offering numerous health benefits.

Apples are rich in both soluble and insoluble dietary fiber (pectin, hemicellulose, and cellulose), which can help to support good digestion, maintain regular bowel movements, and improve heart health while helping to manage your blood sugar levels.

They're also chock full of plant polyphenols which help our bodies fight disease. Consuming apples on a regular basis has been proven to reduce the risk of common diseases and conditions like heart disease, cancer, stroke, and obesity.

Bananas

Bananas are one of the most versatile fruits out there and also one of the healthiest! Well known for containing high levels of potassium, bananas are beneficial for controlling cardiovascular health and blood pressure. They're also high in fiber to help maintain bowel movements.

On average, a banana contains 105 calories which makes them a great source of energy and the perfect fruit to start the morning with. Mix a banana into a bowl of porridge or eat it on toast with some peanut butter; there are plenty of delicious ways to consume this bright yellow fruit.

Related: Calores in fruits

Berries

In their various shapes, sizes, and colors, berries are considered by many health professionals to define powerhouse fruits due to the numerous health benefits they provide. They're good for interior human health as well as outside, as they can help improve skin health. Here's a look at some of the benefits provided by the most common types of berries:

Blueberries: Blueberries are one of the most delicious and nutritious fruits out there. They're a potent antioxidant full of vitamins, including vitamin C, vitamin K, and manganese.

Blueberries are very low in calories, and recent research suggests that eating them daily may result in a reduced risk of chronic diseases such as cardiovascular disease, type 2 diabetes, and even dementia.

Blackberries: Blackberries are other berries that are rich in powerful antioxidants. They also offer a high fiber content to help improve gut health while also contributing to better cardiovascular health and improved immune system function.

Raspberries: These little pink berries are high in potassium, which is why adding them to your diet is beneficial for heart function and lowering blood pressure. They also contain manganese, which is vital for maintaining skin and bone health.

Grapes

Grapes are an easy-to-eat, healthy fruit high in potassium, vitamin K, and a variety of other vitamins that help support good cardiovascular health. Grapes are rich in essential plant compounds such as resveratrol, quercetin, and anthocyanins which have been linked to lowering risk factors like heart disease and cancer.

All kinds of grapes contain plenty of healthy nutrients, but red and purple grapes provide the highest antioxidant content due to the fact they contain anthocyanins which have been linked to improved heart and brain health.

Olives

Olives are often thought of as a vegetable due to the fact they're typically eaten in savory meals or as a snack before dinner. However, they're technically a fruit and are great for the immune system.

Olives are a fantastic source of vitamin E, copper, and oleic acid. They also contain plenty of plant polyphenols that have anti-inflammatory properties. Olives play a huge role in the Mediterranean diet, which is considered to be one of the healthiest in the world and has been shown to lower the risk of heart disease, type 2 diabetes, and obesity, and promote brain health.

Oranges

Oranges, like other citrus fruits, are famous for having a high vitamin C content. In fact, one single fruit contains approximately 90% of the daily recommended vitamin C intake!

That's not all these citrus fruit offers, though. Oranges are also rich in potassium, folate, vitamin B1, beneficial plant compounds, and soluble and insoluble fiber – making them one of the most nutritious fruits available.

Adding oranges and other citrus fruit into your diet can help to reduce inflammation and cholesterol levels. Their antioxidant properties make them one of the best citrus fruits for maintaining heart health and reducing the risk of chronic diseases.

Compounds called furanocoumarins found in certain types of oranges and other fruits like grapefruit offer health-promoting properties to reduce inflammation and protect against cancer.

Pears

Pears come in many different varieties, all of them rich in vitamins, fiber, and antioxidants that are beneficial for maintaining health. Pears provide anti-inflammatory properties and have been linked to reduced risk of diabetes and cancer.

They can also aid in weight loss as they're low in calories and high in fiber, making them a filling and healthy snack. Moreover, cancer research has shown that pears can safeguard against breast cancer.

Nuts

Most people don't think of nuts when they hear the word fruit, but that's exactly what they are! Nuts are one of the most nutritious fruits out there, and with so many different varieties, there's guaranteed to be at least one kind you like!

Nuts contain healthy fats that support heart health and reduce the risk of cardiovascular disease and conditions such as heart attack or stroke.

They're high in monounsaturated fat, which is a healthy type of fat that can aid with weight loss. Because of their high monounsaturated fat content, many people switch unhealthy snacks for nuts to lower cholesterol levels and keep them full throughout the day.

How Much Fruit Should You Eat Per Day?

It's typically recommended to eat at least 5 portions of fruits and vegetables per day.

Research among people who consume the recommended fruit and vegetable intake has shown a 13% lower risk of death from various causes and a 10% lower risk of developing cancer.

What Are the Healthiest Vegetables You Should Eat Daily?

Spinach

There's a reason Pop-Eye loved spinach so much. Spinach is a superfood loaded with vital vitamins such as vitamin A, vitamin K, and vitamin C. Spinach packs plenty of powerful antioxidants, making it one of the healthiest vegetables out there.

Although there are a few different types of spinach, this dark leafy green veggie is beneficial for maintaining skin, hair, and bone health.

Carrots

You probably remember being told to eat your carrots as a kid because they make you see in the dark. Well, that's not quite true, but it was certainly a great incentive to get kids excited about their carrots!

Carrots are one of the healthiest root vegetables as they provide a good source of carotenoids (healthy plant pigments), vitamins, minerals, dietary fiber, and antioxidants. They've been linked to the prevention of cardiovascular disease, lowering the risk of heart disease and high blood pressure, and improvements in eye health.

Broccoli

Broccoli is a superfood that's packed with fiber and a variety of essential vitamins and minerals, such as vitamin C, vitamin A, potassium, calcium, magnesium, and a variety of B vitamins.

This veggie's nutrient density approach makes it one of the most healthy vegetables available, and it has also been shown to reduce the risk of certain cancers, promote weight loss, and help to reduce cholesterol levels.

Brussel sprouts

Although the taste might be somewhat bland for some people, there are so many ways you can dress Brussel sprouts up to improve the flavor. More importantly, they're one of the healthiest vegetables out there – so don't let their bad reputation hold you back from getting the nutritious benefits of Brussel sprouts!

These cute little vegetables are rich in antioxidants and high in fiber which makes them great for digestive health. They also contain plenty of Vitamin K, which is the protein needed for blood clotting and building healthy bones. It's also suggested that they have anti-cancer properties.

Sweet potatoes

Delicious and nutritious, sweet potatoes offer a range of benefits for overall health.

This oddly-shaped vegetable is often used as a key ingredient in plant-based foods as it's packed with fiber and key vitamins like vitamin A, C, and B6. They also contain lots of potassium, manganese, and beta-carotene, a carotenoid that may reduce the risk of certain cancers.

You can cook sweet potatoes in a variety of different ways, and they're just as tasty every time!

Mushrooms

Although mushrooms are typically referred to as vegetables, they're actually part of the fungi kingdom. Mushrooms, in all their wonderful shapes and sizes, are loaded with essential vitamins and antioxidants that support good health.

They've also been shown to help with weight management and make a great substitute for high-fat foods like red meat.

You can also get the benefits of mushrooms in coffee, making this a versatile superfood in your diet.

Related: Mushrooms taking over the supplement industry

Bell peppers

Bell papers are extremely high in antioxidants, which help to ensure better heart health and protect against conditions like cardiovascular disease, stroke, and cancer. They're rich in vitamin C, vitamin E, and beta carotene. There are so many ways you can eat bell peppers, which makes them one of the most versatile veggies that offer some of the greatest health benefits.

Related: Calores in vegetables

Tomatoes

Tomatoes are delicious, versatile, and packed full of vitamins and minerals our bodies need. They're the biggest dietary source of the antioxidant lycopene for most people, which has been shown to reduce the risk of cancer and heart disease. They're also packed with vitamin C, vitamin K, potassium, and folate.

Asparagus

Asparagus is one of the most delicious vegetables to add to your diet. They're chock-full of vitamins like vitamin C, vitamin K, vitamin B6, and more. This is a vegetable with diuretic properties and a high fiber content, which means it can help to beat bloating and maintain a healthy weight.

Beets

Beets offer numerous health benefits as they're packed with vital nutrients such as folate, manganese, potassium, iron, and vitamin C. They've been shown to improve blood flow and maintain blood sugar levels, along with various other benefits.

Garlic

Garlic is an essential ingredient in plenty of dishes around the world, and it's one of the most nutritious vegetables out there. Garlic can help to maintain health and may even help reduce the risk of cancer, cardiovascular and metabolic disorders, cholesterol, and increased blood pressure.

Onions

Onions are another key ingredient in plenty of foods all over the world. They're rich in antioxidants and loaded with healthy plant chemicals like flavonoids that may support heart, bone, and gut health. They also offer antibacterial properties.

What Makes Fruits And Vegetables Healthy?

Fruits and vegetables are given to us by mother nature, so it's hard to imagine a reason they'd be unhealthy. The chemistry and health effects that make up different types of fruits and vegetables are complex, filled with vitamins, minerals, and fiber – all of which humans need to stay healthy.

FAQs

How much spinach should you consume per day?

Experts recommend that you eat 2 cups of spinach per day. A single cup of spinach contains fewer than 50 calories and is packed with folate, vitamin C, vitamin A, and vitamin K.

Related: How much spinach should I eat?

Is frozen fruit healthy?

Yes, eating frozen fruit is healthy. Although some fruits and vegetables are better when fresh, they still retain their nutritional value when frozen.

Which fruit is best for your skin?

Most fruits are good for our skin. In particular, berries, kiwi fruits, oranges, and strawberries contain plenty of the vitamins and minerals we need to maintain healthy skin.

What is the healthiest vegetable to eat raw?

Vegetables that have a high vitamin C content, such as Brussel sprouts, broccoli, and green beans, are the healthiest to eat raw. This is because cooking these veggies can destroy the vitamin C content.

Are powdered greens as good as fresh vegetables?

The simple answer of whether greens powder replace vegetables is no.

A greens superfood powder is a supplement that can act as nutritional insurance to ensure on those days when your diet is poor you get your required vitamins and minerals. And so, it is recommended that you still consume a healthy diet and use greens supplements to help.

The Bottom Line

Most fruits and veggies are packed full of essential vitamins, minerals, and other nutrients that our bodies need to thrive.

When it comes to choosing which are the healthiest to eat on a daily basis, there's no right answer.

Trying to eat a variety of colorful fruit and veg is a great way to ensure you're maintaining your health and nourishing your body with the right ingredients it needs to function.