What are the healthiest fruits and vegetables
The selection of fruits and vegetables is huge. But which varieties should you choose if you want to eat as healthy as possible and preferably still low in calories? What Are The Healthiest Fruits And Vegetables? We’ll tell you! Here are the healthiest fruits and vegetables.
The awareness of healthy eating and fresh food continues to grow. Particularly popular: delicious fruit and vegetables! Meets well – because especially in times like these we can really use every little vitamin booster. But which one is it, the healthiest type of fruit ever? And which vegetables are the front runners among the “greens”? We’ll tell you.
Top 3 Healthy Fruits
1. Blueberries
These berries are unreservedly recommended! Due to their particularly low sugar content. They keep your blood sugar level low. And get used as a delicious, sweet component in mueslis, yoghurts or shakes without a guilty conscience. In addition to fiber and vitamin C, blueberries also contain so-called anthocyanins. These antioxidants give the blue berries their distinctive color and protect our cells from oxidative stress. As it is well known that the eye also eats, the blue color ensures additional culinary delights in every dish.
2. Apples
“An apple a day keeps the doctor away” – most people know this saying and although it is of course a strong oversimplification, there is a lot of truth in it. The apple is not only the most popular fruit, it also has a number of health benefits. Due to the high water content of 85 percent, apples are relatively low in calories and at the same time are full of the antioxidant vitamins C and E as well as numerous B vitamins and potassium. The vitamins and minerals are, however, directly under the peel, which is why apples should be washed thoroughly and always cleaned with the peel.
The apple is particularly valuable because of its secondary plant substances, the so-called polyphenols. They have antihypertensive and anti-inflammatory effects. Furthermore, the pectins – insoluble fiber – in the apple support digestion and keep us full longer.
However, you should keep your distance from apple juice and dried apple rings, as the sugar content is far too high here: 250 milliliters of apple juice alone contain around 25 grams of sugar – the daily requirement of an adult!
3. Strawberries
Strawberries are one of the healthiest types of fruit – no wonder, as the small, red fruits are real vitamin C bombs and “slim fruit” at the same time: They consist of 90 percent water and with 32 calories per 100 grams have an astonishingly low calorific value. If you are not yet convinced, you should take a closer look at the ingredients of the strawberry. Because of their high iron and folic acid content, strawberries are used against anemia, their high calcium content also protects our bones from osteoporosis, potassium and magnesium protect our heart. So a real all-rounder!
Top 3 Healthy Vegetables
1. Kale
One of the healthiest vegetables in the world is actually kale. No other vegetable has as many nutrients – and as few calories – as it does. With the exception of other dark green leafy vegetables. They belong across the board due to their high content of vitamins C and K, as well as beta-carotene, calcium and numerous B vitamins. Folic acid (vitamin B9) is essential for the fetus, especially during pregnancy, and dark green leafy vegetables are the best source for it! In addition, kale, leaf kale, rocket & Co. are natural fat blockers: The thylakoids they contain deactivate the fat-splitting lipase in the intestine, which means that less fat is absorbed.
Important: You shouldn’t consume huge amounts of spinach, Swiss chard and beetroot greens every day, as they contain oxalate. This binds minerals and can lead to kidney stones – however, moderate consumption is harmless!
2. Paprika
This colorful nightshade plant is a real weight loss vegetable! The peppers – whether green, yellow, orange or red – not only contain more vitamin C than oranges or lemons, they also contain small amounts of nicotine. But don’t worry: nicotine contained in food has no negative, but positive effects on your health! It curbs the appetite and attacks the fat stores by stimulating beta fat oxidation. How to get rid of stubborn belly fat!
3. Broccoli
Of course, broccoli should not be missing on the list of the healthiest vegetables. From childhood we learn how healthy broccoli is. And the facts speak for themselves. Besides being high in water and only 30 calories per 100 grams. The cruciferous vegetables are crammed with minerals and vitamins. Broccoli contains potassium, calcium and zinc as well as beta-carotene and even more vitamin C than lemons!
However, the greatest asset of broccoli is sulforaphane. This secondary plant substance is mustard oil glycoside. It has a strong antioxidant effect and is currently being researched as an anticancer agent. Sulforaphane is an active ingredient against particularly aggressive tumor cells in laboratory tests with mice. In addition, a first test with human pancreatic cancer patients already showed positive effects of highly concentrated broccoli capsules. The broccoli group had a lower death rate than the placebo group. While more studies are needed to confirm a statistically significant effect, the initial results are promising. I hope I could’ve answered the question of what are the healthiest fruits and vegetables.
Tip: Since sulforaphane is lost when heated, it is best to steam broccoli only briefly. Large amounts of sulforaphane also pass into the cooking water, which is why it is particularly valuable as a sauce base or as a broccoli soup.