Health Benefits of Fruits and Vegetables – A to Z List

Benefits of fruits and vegetables list

Stop searching for healthy life, it’s right next to you..

Who would say NO to fruits?  I can think about a big NO when it comes to Veggies. I used to be a picky veggie eater when I was a kid. As a kid we all have heard one thing from our moms at the dining table over and over, almost everyday:  eat your veggies; it’s good for your eyes, bones, health, blah blahhh…The more we were forced to eat veggie, the more we hated it.

My mom used to do all the tricks to make me eat the veggie; juice ’em, stew ’em, soup ’em, when she figured out that these doesn’t seem to work, she even made desserts out of ’em. However, over the years things got changed as I became more clear about what actually is in these veggies and what I would benefit out of these.

After the advent of internet, it became easy for me to do some research about fruits and veggie, in fact about everything I eat. When I became aware about the health benefits of all different fruits and veggies, I now try to include all these amazing natural things in my diet. The best thing about fruits are that we just have to wash and eat them, as simple as we want. Even some of the veggies are of this criteria, wash and eat them as such or make a hearty salad out of them. Not just salads  and juices, we can make a variety of dishes with them, giving our taste buds a grand treat.

In this post, I am going to list in alphabetical order about the health benefits of most of the fruits and veggies that we commonly find in our grocery store. I hope this post would help to understand the health benefits of  most of the fruits and veggies. So next time, when you do grocery shopping, make sure to stack up your cart with all the veggies and fruits you had ignored all these years. The more you ignore these, the more money you would end up paying the health insurance. So lets make up our mind to include these in our daily diet and get the healthy life we all are looking for.

The information I am posting here are those collected from many health websites out there. I have tried my best to list some of the interesting facts I have found about fruits and veggie that we see everyday. After knowing their benefits, my respect and love for fruits and veggies went up drastically:)

Picture Courtesy: Google Images.

Source: Information gathered from several health websites.

A for:

Apple: “An Apple a day keeps the doctor away”.

Benefits of fruits and vegetables listEveryone would be familiar about this saying. Most of us would have grown up hearing this and hence it made us eat more apples than any other fruits. This itself explains the health benefits of apple. More interesting facts about apple:

– An Apple a day can keep Alzheimer’s away.

-Eating apple every day can make you wise and alert.

-Apple is a rich source of flavonoid and poly phenols both are  powerful antioxidant.

  • Reduced risk of lung cancer, bladder cancer, stroke and heart disease.
  • Eating apple can prevent skin wrinkling and skin damage and hence helps to remain forever young and vibrant.
  • Flavonoids in it helps in improving lung functioning thereby reducing the incidents of coughing and breathlessness.
  • Eating an apple daily can lower cholesterol.
  • A study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.

Eating Tips:

Eat the fruit with the skin on: The skin of apple contain pectin that can help remove toxic substances from the system

Asparagus: “Asparagus Is Nature’s Version of Viagra”  isn’t this an awesome piece of information.

Benefits of fruits and vegetables list

  • Its minerals combined with asparagine, an active amino acid, gives the vegetable a diuretic effect and thus, helps the body get rid of excess water.
  • It is very useful in relieving premenstrual swelling and bloating. It also helps in relieving irritability, fatigue and depression.
  • The vegetable has anti-inflammatory properties and is therefore, used in the treatment of asthma, arthritis, and rheumatism.
  • Intake of adequate asparagus, in the early stages of pregnancy, helps the body fight against certain birth defects, like spina bifida (a neural tube defect).
  • Asparagus is a good anti-oxidant, a fact which makes it helpful in curing cancer, cataract and other eye problems.
  • The vegetable also helps in controlling blood sugar levels and therefore, is very beneficial for people with diabetes.

Eating Tips:

  • Drinking a little amount of asparagus juice mixed with raw honey three times a day helps to strengthen a weak heart.
  • You could eat steamed or boiled asparagus, roast in the oven, could be used in making soups, and other dishes.


  • Excessive intake of asparagus causes certain uric acid related problems, like gout and kidney stones.
  • Asparagus gives a foul odor to urine.

B for:

Banana: “Eating only two bananas will give you enough energy to exercise or workout for an hour and a half”.

Benefits of fruits and vegetables list

  • Bananas contain no fat, sodium or cholesterol.
  • Serotonin and norepinephrine in bananas may naturally help sufferers overcome depression.
  • Bananas are rich in vitamin B6 and they are a good source of fiber, vitamin C, magnesium and potassium.
  • The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke.
  • Bananas also contain plenty of carbohydrates which are the body’s main source of energy. They are also easy to digest.

Eating Tips:

  • Eat just as it is, make smoothie, used in making desserts.
  • Because of their great taste, they can be  substituted for sweets and satisfy sugar cravings.

Beetroot: “Beetroot definitely beats purple Chanel Lipstick”- Quote by Thas.

Benefits of fruits and vegetables listThis vibrant and colorful veggie if consumed daily, would definitely add color to our life. This definitely beats purple Chanel  lipstick. If rubbed a slice of this on to the lips, the purple color would stay for so long that we don’t have to worry about re-applying.

  • It contains the bio active agent betaine, which supports healthy liver function. When the liver is functioning properly, fats are broken down efficiently, aiding weight loss, and preventing fatigue and nausea.
  • Drinking beetroot juice boosts your stamina and could help you exercise for up to 16% longer.
  • An excellent source of folic acid. They are a very good source of fiber, manganese and potassium. Beet greens and beetroot are a good source of phosphorus, magnesium, iron and vitamin B6.
  • Cholesterol Lowering: Beet fiber has been shown to have cholesterol lowering capabilities.
  • Antioxidants: Betacyanin is the pigment that gives beetroot its color, and has powerful antioxidant properties. Studies have demonstrated that red beet products used regularly in the diet may provide protection against certain oxidative stress-related disorders in humans.
  • Cancer Prevention: Preliminary tests suggest that beetroot ingestion can be one of the useful means to prevent lung and skin cancer. Other studies have shown that beet juice inhibits the formation of cancer causing compounds called nitrosamines.
  • It is known as natural blood building food.
  • Aphrodisiac-beet is rich in boron, our body uses boron for manufacturing the sex hormone, this increases the sexual desire
  • Skin, hair– beet is a good remedy for treating skin diseases. Boil beet root pieces in some water and use this water for treating inflammation, pimples and boils on the skin.
  • For hair- make a decoction of beetroot and mix it with some vinegar, apply this on scalp and this help you to get rid of dandruff.

Eating Tips:

  • Drink Beetroot juice.
  • Grated raw beets make a tasty addition to salads.
  • For best flavor, bake beets instead of boiling or steaming. Wrap them in foil to avoid staining.

C for

Carrot: Came across this funny quote:

“I never worry about diets. The only carrots that interest me are the number of carats in a diamond.”

My comment on this quote: If we are into increasing the no: of carats in a diamond, by the time we have all the carats we want,  we would realize that our eyesight has dimmed to such an extent that when we drop that precious diamond we would be blind enough to pick some unwanted stone from the floor. Needless to say that the diamond would be in the hands of those who cared to eat CARROTS, lol.

Benefits of fruits and vegetables list

  • Carrot contain carotene, a chemical that is converted into vitamin A by the body, it helps prevent night blindness.
  • Carrot can enhance the quality of breast milk.
  • Carrot can improve the appearance of the skin, hair and nails.
  • When taken daily it can lower cholesterol and blood pressure.
  • Raw carrot contain beta-carotene, a strong antioxidant that can prevent cancer.
  • Carrot juice when taken everyday prevent bodily infections and is claimed to be valuable for the adrenal glands (the small endocrine glands situated above the kidneys).
  • Carrot can help improve eyesight.
  • Carrot can help increase menstrual flow.
  • Carrots can regulate blood sugar.
  • Carrot can promote colon health, because carrot is rich in fiber.
  • Carotene in carrots is an anti-oxidant that is known to prevent degeneration of cells and is therefore, considered to have anti-aging effects. The high content of anti-oxidants also reduces the risk of quite a few cancers. Being a rich source of dietary fiber they also reduce the risk of heart disease.

Eating Tips:

  • Carrot juice is a wonder juice that can give you your daily requirement of Vitamin A and many other important nutrients that are required for good health. Make it a point to have a glass every day, plain or mixed with any other vegetable or fruit juice.
  • Raw carrot juice lowers stress and restores normalcy to digestive function.

Chili Peppers: “The hottest,the spiciest yet the healthiest”-quote by Thas.

“Capsaicin is the name of the chemical in peppers that gives them their hot edge. It’s also the name of the thermogenic supplement in many weight loss pills“.

Benefits of fruits and vegetables list -Chili peppers are extremely healthy for you, and should be included in your regular diet. Here’s why.

-Chili Peppers fight migraine headaches and sinus headaches.

-They prevent sinusitis and relieve congestion.

-They fight cancer

  • They help lower high blood pressure
  • They fight inflammation
  • They help soothe intestinal diseases
  • They can help you burn fat and lose weight
  • They help protect your heart
  • They have loads of Vitamin C
  • They can warm your feet
  • Do your feet get cold in the winter? Try this — sprinkle powdered cayenne in your shoes. It will keep you feet nice and warm during those cold winter nights.

Eating Tips:

  • Will there be any house without Chili pepper in their refrigerator?

D for:

Dates: “Never mind if you can’t find someone who hasn’t dated before, you can always get fresh Dates in the grocery store”-Quote by Thas.

Benefits of fruits and vegetables list

  • Constipation: Date is termed to be a laxative food. This is the reason that dates are beneficial for people suffering from constipation. For getting the laxative effect from dates, you need to soak dates for one full night in water. You should consume these soaked dates in the morning like syrup to get their actual advantages.
  • Intestinal Disorders: The nicotinic content that is present in the dates is said to be beneficial for curing any kinds of intestinal disorders. Continuous intake of dates helps to maintain a check on the growth of the pathological organisms and thus, helps in the rise of friendly bacteria in the intestines.
  • Weight Gain: Dates are said to be a part of healthy diet. They consist of sugar, fats, proteins as well as many essential vitamins. If the dates are consumed with the paste of cucumber, one can easily come out from the problem of over-slimming. One kilogram of dates contains almost 3,000 calories. These calories alone are sufficient to meet the daily requirements of a human body.
  • Heart Wealth: Dates are quite helpful in maintaining your heart in healthy condition. When soaked for whole night and crushed in the morning and consumed, they prove to be quite advantageous for weak hearts. They help to fortify heart, if taken twice in the week.
  • Sexual Weakness: Dates are even beneficial for increasing sexual stamina in the human body. A handful of dates, when soaked in fresh goat’s milk for the night and then grinded in the same milk with the mixture of cardamom powder and honey, becomes a very useful tonic for increasing sex endurance and sterility due to functional disorders.
  • Diarrhea: Ripe dates contain potassium. Potassium is beneficial for controlling diarrhea. They are easily digestible, which helps to cope up with the problems of diarrhea.
  • Intoxication: Dates are known as an excellent remedy for alcoholic intoxication. Dates provide quick relief in the case of alcoholic intoxication. They should be rubbed and soaked overnight for getting more nutritious values from them.
  • Abdominal Cancer: Dates are beneficial for curing abdominal cancer. They work as useful tonic for all age groups. They work as better as the medicines, and are natural and do not bear any side effects in the body. They can be easily digested and used for supplying extra and needed energy.

Eating Tips:

  • Eat 5 dates per day, it’s a good source of iron.
  • Make date smoothie: In a blender, mix dates, milk and ice cubes to make a healthy smoothie.
  • You can make several desserts with dates. Try my Dates Cake.

E for:

Eggplant:” If you are still thinking how eggplant got it’s name, I would say stop caring about its name and think about its health benefits- Quote by Thas.

Benefits of fruits and vegetables list

How eggplant got its name? In the Middle Ages, traders brought a certain kind of eggplant to Europe, a rare white variety shaped just like a chicken egg. So the vegetable was called eggplant, and the name stuck, even when the familiar purple eggplant reached Europe years later.

  • The skin of an eggplant is contains a high amount of phytonutrients that helps protect the lipids in your brain cell membranes.
  • Eggplant also contains lots of antioxidants. Nasunin is an antioxidant that helps protect your cells from free radical damage. Phenolic compounds are also antioxidants that help protect against oxidative stress and bacterial infections.
  • Eggplant has been used to help lower cholesterol levels.
  • Eggplant is extremely high in fiber and this can help prevent constipation, colitis and hemorrhoids.
  • Eggplant also helps lower your risk for coronary heart disease.

Eating Tips:

  • Eggplants are very versatile and can be boiled, steamed, fried, grilled or baked.

F for:

  • It promotes healthy bowel function due to the high levels of fiber.
  • Figs are amongst the most highly alkaline foods, making them useful in balancing the pH of the body. They are a good source of potassium, important in helping to regulate blood pressure.
  • Studies have shown the ability of fig leaves to lower the levels of triglycerides. Triglycerides are the major form of fat produced and stored in the body, and elevated levels of triglycerides are commonly linked to obesity and heart disease.
  • Fig leaves have anti-diabetic properties, and reduce the amount of insulin needed by diabetics.

Eating Tips:

  • Eat dried figs as a healthy energy snack.
  • Add figs to baked goods such as muffins , cakes and cookies.
  • Add dried or fresh figs to porridge, oatmeal or breakfast cereals.
  • Add chopped fresh figs to rice, couscous dishes.

G for:

  • Good blood and body builder, it is also a quick source of energy.
  • Grape juice is easily assimilated and called the “nectar of the gods”. It is indicated in cases of constipation, gout, rheumatism, skin and liver disorders.
  • This alkaline fruit helps greatly to decrease the acidity of the uric acid and lends itself further in aiding the elimination of the acid from the system, thus benefiting the kidneys greatly.
  • Studies shown that grape juice, red wines and raisin tea showed strong antiviral activity against polio virus, herpes simplex virus.
  • Helps reduce platelet clumping and harmful blood clots.
  • This fruit is naturally high in vitamins A, C, and B6, along with folate, calcium, potassium, manganese, zinc, copper, and iron, all of which are necessary for human health, especially in people who are active. The high vitamin and mineral content makes grapes a great supplement to a healthy diet, especially if people follow the rule of eating five servings of different colored fruits or vegetables a day, ensuring a diverse intake of vitamins and minerals.

Eating Tips:

  • Try all kinds of grapes, rinse them and eat them.
  • Most of the times the grape juice available in the market is not pure. Therefore buy fresh grapes from the nearest fruit stall and prepare the juice yourself.

Guava: “If I happen to see guava in any store, I would crazily stack them up in my shopping cart, as I grew up eating these”- Quote by Thas.

Benefits of fruits and vegetables list -Guava is a very good source of vitamins, fibers as well as minerals. -Being rich in Vitamin C; guava is effective in treating male infertility caused by sperm clumping, adhesion and other abnormalities.

-Guava has been associated with healing of wounds, when applied externally.

-Guava has general haemostatic properties and can be used for treating bleeding nose, gums and minor internal hemorrhaging.

  • Guava helps cure dysentery, by inhibiting microbial growth and removing extra mucus from the intestines.
  • Guava helps the body in combating free radicals produced during metabolism and aids in preventing age-related chronic diseases, such as Alzheimer’s, cataract and rheumatoid arthritis.
  • Guava is one of the richest sources of dietary fiber and thus, is good for those suffering from constipation.
  • Guava strengthens and tones up the digestive system and even disinfects the same.
  • Guava, having high content of roughage, no cholesterol & less digestible carbohydrates, is good for those trying to lose weight.
  • Guavas can improve the texture of skin and help avoid skin problems. For the purpose, you can either eat it raw or make wash your skin with a decoction of its immature fruits and leaves.
  • Juice of raw and immature guavas or decoction of guava-leaves is known to bring relief in cough and cold.
  • Researches have shown that guava is pretty effective in preventing cancer and even heart diseases in people.
  • The presence of complex carbohydrates and dietary fibers in guava makes it effective in lowering cholesterol and blood sugar levels.
  • The presence of Vitamin C and other phytonutrients, such as caretenoids, isoffavonoids and polyphenols, in guava has led to it being an effective antioxidant.

Read more  Reasons Why Carrots (of All Colors) Are Healthy For You

Eating Tips:

  • You can eat both the raw and ripe fruit.
  • Make Guava smoothie: In a blender, mix ripe guav and milk , add sugar if needed.
  • Spicy Guava: Rub the inside of guava slices with some chili powder, this tastes incredible, spicy and sweet.

H for:

Honeydew: ” Whoever named this fruit has some sense, definitely the sweetest of all melons”-Quote by Thas.Benefits of fruits and vegetables list

  • Honeydew is a great source of foliate that has become well known for its power to forbid birth defects and is of great importance to women of childbearing age
  • It is fat-free, cholesterol free, low in sodium, yet delivers 100 percent on the critical energy component found in functional foods. The nutritional value of honeydew melon makes it an excellent choice for both weight control and general health.
  • It helps prevent cardiovascular disease, high blood pressure, diabetes, and cancer
  • Contain potassium, this mineral helps keep your muscles from cramping.
  • Contain plenty of water which keeps us hydrated.
  • It is a great source of vitamin C, a powerful antioxidant that can help prevent many diseases.

Eating Tips:

  • Cut honeydew melons with seeds make an excellent healthy snack.
  • Honeydew melons can be dried and kept like raisins and its seeds can be roasted.
  • Honeydew melons can also be made into lip-smacking kebabs.

I for:

Iceberg lettuce: “The name comes from the way lettuce was originally packed and transported on crushed ice, making the heads look like iceberg”, now this make sense.

Benefits of fruits and vegetables list

  • Iceberg lettuce has high water content and is low in calories. Therefore, it is good in weight loss.
  • Folate content in iceberg lettuce helps in fighting heart diseases and strokes.
  • Even though it is low in nutrition, this one adds the crispiness and texture for a great salad.

Eating Tips:

  • A salad made with one part iceberg and one part romaine along with other salad veggies gives the salad a juicy crispness which is from the iceberg lettuce.

J for:

Jackfruit: “An excellent vegetarian substitute for meat. In fact, canned jackfruit (in brine) is sometimes referred to as “vegetable meat”.

Benefits of fruits and vegetables list

  • The fruit is made of soft, easily digestible flesh (bulbs) with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly.
  • It is one of the rare fruit that is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6 (pyridoxine), niacin, riboflavin and folic acid.
  • It is also known to help cure ulcers and indigestion.
  • Helps to lower blood pressure because of its high potassium content.
  • Jackfruit is known to have phytonutrients which have their own health benefits. Phytonutrients have anti cancer, Anti aging properties in them which helps us to overcome from many diseases and conditions. These phytonutrients can also prevent cancer cells to spread out in our body which is extremely beneficial for cancer patients.

Eating tips:

  • You can eat the ripe fruit.
  • Fry the raw fruit to make delicious jackfruit fries, which is my favorite of all fries.
  • Don’t discard the seeds, they are as good as the fruit. It can be fried after seasoning with some spices. Also, used in some South Indian dishes

K for:

Kiwi: A kiwi, sometimes marketed as a kiwifruit or Chinese gooseberry. It was named after the New Zealand national symbol, the “kiwi bird”.

Benefits of fruits and vegetables list

  • Prevents Asthma.
  • Prevents wheezing and coughing, especially in children.
  • Protects our DNA from mutations.
  • Provides a healthy amount of antioxidants and vitamins.
  • Helps prevent colon cancer thanks to a high fiber content.
  • Kiwi can help protect us from age related muscular degeneration.

Eating Tips:

  • Eat the ripe fruit.
  • Consume half glass of raw kiwi fruit juice for health benefits daily.

Benefits of fruits and vegetables list

  • Kale has a number of health benefits because of its richness when it comes to vitamins and other vitals nutrients. To start with, this cabbage is rich in calcium and has high amount of lutein,vitamins A, C, K, E and iron.
  • Vitamin E is responsible for making Kale an effective antioxidant. Studies have shown that having Kale can actually slow down the decline in mental performance as a result of aging. So, if three servings of this leafy vegetable are consumed everyday, be sure that your memory is going to flatter you.
  • Manganese is another very important nutrient present in Kale, which is beneficial for health.
  • Vitamin A and beta carotene content in Kale is excellent for the lungs and eyes.
  • Vitamin C, on the other hand, is responsible for the production of antioxidants and strengthening the immune system. It also is a very good shield against rheumatoid arthritis.
  • The natural phytochemicals,  sulforaphane and indoles present in Kale, may give protection against cancer.
  • Carotenoids like lutein and zeaxanthin are present in abundance in Kale. These act like natural sunglass filters, protecting our eyes from the harmful ultraviolet rays. There are less chances of developing cataract if Kale is consumed regularly.
  • Eating Kale can suffice fiber content requirement of the body easily. A cup of Kale with its fiber content reduces the cholesterol and sugar levels in the body. For stronger bones, consuming the required quota of calcium present in Kale on a regular basis will do the trick. Apart from these, Kale consumption is believed to reduce the potent risks of lung, colon, bladder, ovarian and breast cancers.

Eating Tips:

  • Two easy ways to cook kale are by boiling and sauteing.

L for

Lettuce: “It is said that the effect of eating too much lettuce is ‘soporific’”.

Benefits of fruits and vegetables list

  • Since lettuce is very low in calories, it has been effective when consumed as a diet
  • Lettuce is beneficial in the treatment of insomnia as it contains a sleep inducing substance.
  • Romaine lettuce is the most nutrient-dense of all the lettuce varieties.
  • A mixture of lettuce and spinach juice is said to help the growth of hair if drunk to the extent of a pint or so a day.

Lemon: “I really wish I could count the number of times I would have shouted for lemon, my companion for almost all home made remedies” – Quote by Thas.

I believe lemon has the quickest remedy for most of our every day illnesses.

Benefits of fruits and vegetables list

  • Good for stomach.
  • Lemon can help relieve many digestion problems when mixed with hot water. These include nausea, heartburn and parasites. Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved.
  • By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently.
  • Lemon acts as a blood purifier and as a cleansing agent.
  • The intake of lemon juice can cure constipation. It is even known to help relieve hiccups when consumed as a juice.
  • Lemon juice acts as a liver tonic and helps you digest your food by helping your liver produce more bile. It decreases the amount of phlegm produced by your body. It is also thought to help dissolve gallstones.
  • Excellent for Skin Care.
  • Lemon, being a natural antiseptic medicine, can participate to cure problems related to skin. Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. Daily consumption of lemon water can make a huge difference in the appearance of your skin. It acts as an anti-aging remedy and can remove wrinkles and blackheads. Lemon water if applied on the areas of burns can fade the scars. As lemon is a cooling agent, it reduces the burning sensation on the skin.
  • Aids in Dental Care.
  • Lemon water is used in dental care also. If fresh lemon juice is applied on the areas of toothache, it can assist in getting rid of the pain. The massages of lemon juice on gums can stop gum bleeding. It gives relief from bad smell and other problems related to gums.
  • Cures Throat Infections.
  • Lemon is an excellent fruit that aids in fighting problems related to throat infections, sore throat and tonsillitis as it has an antibacterial property. For sore throat, dilute one-half lemon juice with one-half water and gargle frequently.
  • Good for Weight Loss.
  • One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. If a person takes lemon juice mixed with lukewarm water and honey, it can reduce the body weight as well.
  • Controls High Blood Pressure.
  • Lemon water works wonders for people having heart problem, owing to its high potassium content. It controls high blood pressure, dizziness, nausea as well as provides relaxation to mind and body. It also reduces mental stress and depression.
  • Assist in curing Respiratory Disorders.
  • Lemon water assists in curing respiratory problems, along with breathing problems and revives a person suffering from asthma.
  • Good for treating Rheumatism.
  • Lemon is also a diuretic and hence lemon water can treat rheumatism and arthritis. It helps to flush out bacteria and toxins out of the body.
  • Reduces Fever.
  • Lemon water can treat a person who is suffering from cold, flu or fever. It helps to break fever by increasing perspiration.
  • Acts as a blood purifier. The diseases like cholera or malaria can be treated with lemon water as it can act as a blood purifier.

Eating Tips:

  • Juice them, used in salad dressing, garnishing, used in most of the dishes.

Lychee: “Lychee, translated from Chinese as ‘gift for a joyful life’, surely lives up to its name”.

Benefits of fruits and vegetables list

  • The lychee fruit contains vitamins and minerals that promote a healthy diet, it is sweet and delicious.
  • Two studies done conclude that the lychee fruit prevents the growth of cancer cells. Lychee contains flavonoids in its pulp which prove very effective against breast cancer in particular.
  • Another health benefit of the lychee fruit is that it is a great source of vitamin C, a vitamin that the body does not produce naturally. Vitamin C helps the body to fight heart disease and cancer, Vitamin C is good for our bones, skin and tissue, and therefore is a very important vitamin to our overall good health.
  • The high content Vitamin C content of the lychee fruit, the fruit benefits those suffering from colds, fevers and sore throats.
  • Lychee also helps the body to digest food properly for the best nutrition and an added boost of health.

Eating tips:

  • You can eat the ripe fruit.
  • Lychees are used in making fruit salad and in desserts.

M for:

Mango: First thing that comes to my mind while thinking about mangoes are: “Mango Frooti fresh and juicy”.

Benefits of fruits and vegetables list

  • Mango is High in Iron.
  • It  is high in Antioxidants .
  • It is an Anti-Inflammatory Fruit.
  • Being high in iron, mango is said to be very good for pregnant women as well as for people suffering from anemia.
  • Vitamin Powerhouse: One small mango provides a quarter of your recommended daily allowance for vitamin C, nearly two thirds of your daily quota for vitamin A, good amounts of vitamin E and fibre.
  • Mangoes also contain pectin, a soluble dietary fibre, which has been shown to lower blood cholesterol levels.

Eating Tips:

  • Eat the ripe and raw fruit.
  • Make pickles, chutneys, variety of dishes can be made using this.
  • Used for making fruit salads and desserts.

Mushrooms: “Next time you are in the produce aisle, pick up an immune booster—the mushroom”.

Benefits of fruits and vegetables list

Three Mushroom species that contain phenomenal healing properties:

  • Maitake – is recommended especially for stomach and intestines problems, as well as diabetes.
  • Shiitake have been used for centuries by the Chinese and Japanese to treat cold and flu. Today itis recommended especially in treating nutritional deficiencies and liver ailments.
  • Reishi extract promotes respiratory health.
  • Helps boost immune system function.
  • Helps boost cardiovascular health.
  • Lowers the risk of cancer and helps in the treatment of cancer.
  • Helps fight infection.
  • Mushrooms low calorie content is good for those who are reducing.
  • Mushrooms are probiotic, they help restore our bodies balance and natural resistance to disease.
  • Mushroom has analgesic, anti-inflammatory properties.
  • Lowers blood pressure.
  • Antibacterial, Antiviral and Anti-HIV activity.
  • Mushroom is rich in several anti-oxidants (Selenium, Uric acid & Vitamin A, E, & C) as well as Vitamin D.
  • Helps increase libido.

Eating Tips:

  • Bake them, saute them, stuff them.

N for:

Nectarines: Confused about nectarine and peach? The main difference is that a nectarine has a smooth skin whereas a peach is fuzzy. The nectarine also has a spicier flavor. They both have one “pit” seed in the center, and are grown of the same trees. The nectarine is actually a mutation of a peach.

Benefits of fruits and vegetables list

  • Nectarines are low in calories and are naturally fat free
  • Nectarines are also naturally cholesterol free amino C helps to maintain a healthy immune system.
  • Nectarines are also a great source of antioxidants which can help protect the skin from damaging UV rays by counteracting free radical activity.
  • Aids Digestion

Eating Tips:

  • Eat the ripe fruits.
  • Dried fruits are used in desserts.

O for:

Olives: “Only one thing that maintains its virginity forever is Extra Virgin Olive oil”- Quote by Thas.

Benefits of fruits and vegetables list

Lutein, a strong antioxidant and carotenoid:

  • Protects cells from premature aging.
  • Strengthens retina and improves eye sight.

Polyphenols (flavonoids), antioxidant agents:

  • Reduce the risk of heart and blood vessels disorders.
  • Stop cancer cells from growing.

Beta-carotene (pro-vitamin A), strong antioxidant:

  • Reduces harmful influences of carcinogens, preventing the risk of many forms of cancer, from bowel, gullet, throat cancer to stomach and prostate gland cancer.
  • Protects smokers from lung tumors.
  • Is essential for robust eye sight, the growth and regeneration of tissues.
  • Nourishes epithelium, smoothes out wrinkles and rejuvenate the skin.
  • Strengthens teeth and bones.

Orange: For me, breakfast means ‘no-pulp Tropicana orange juice”.

  • Orange juice is known to contain a high percentage of Vitamin C, which is helpful in boosting the immune system. So, you will be less likely to catch various illnesses, such as colds or the flu.
  • Various medical studies show that orange juice may help lower both cholesterol levels and blood pressure levels, which are two very common problems among middle aged men and women.
  • Orange juice is thought to be very high in antioxidants. What this means is that this yummy juice may help prevent various forms of cancer, including breast cancer and prostate cancer.
  • Fairly large amounts of potassium, which is an essential nutrient for the body, can be found in orange juice.
  • Studies have shown that orange juice can help reduce the risk of heart disease, which is because it can help improve circulation.
  • Orange juice contains Folate, which plays a major role in the reproduction of new cells and can help with the healing process.
  • Research has shown that orange juice has anti-inflammatory properties. If you experience a lot of arthritis-related pain, orange juice may really help relieve it.

Okra: The world’s most beautiful women, Cleopatra of Egypt and Yang Guifei of China loved to eat okra according to the history record. Isn’t this just suffice information which would make us eat okra here after.

Benefits of fruits and vegetables list

  • The superior fiber found in okra helps to stabilize the blood sugar by curbing the rate at which sugar is absorbed from the intestinal tract.
  • Okra’s mucilage binds cholesterol and bile acid carrying toxins dumped into it by the filtering liver.
  • Okra helps lubricate the large intestines due to its bulk laxative qualities. The okra fiber absorbs water and ensures bulk in stools. This helps prevent and improve constipation.
  • Okra is a supreme vegetable for those feeling weak, exhausted, and suffering from depression.
  • Okra is used for healing ulcers and to keep joints limber. It helps to neutralize acids, being very alkaline, and provides a temporary protective coating for the digestive tract.
  • Okra treats lung inflammation, sore throat, and irritable bowel syndrome.
  • Okra has been used successfully in experimental blood plasma replacements.
  • Okra is good for summer heat treatment.
  • Okra is good in normalizing the blood sugar and cholesterol level.
  • Okra is good for asthma. Okra’s vitamin C is an antioxidant and anti-inflammatory, which curtail the development of asthma symptoms.
  • Okra is good for atherosclerosis.
  • Eating okra helps to support the structure of capillaries.
  • Some information shows that eating okra lowers the risk of cataracts.
  • Okra is good for preventing diabetes.
  • Okra protects you from pimples and maintains smooth and beautiful skin. This makes clear why Cleopatra and Yang Guifei loved to eat okra.

P for:

Papaya: “After knowing about the wonders papaya can do to our skin, I had to remind myself over and over that it is a fruit and not a facial mask”- Quote by Thas.

Benefits of fruits and vegetables list

  • Papaya is an amazingly rich source of the proteolytic enzymes. These are the chemicals that enable the digestion of protein. Papain, which is the most important of these enzymes in the papaya.
  • Rejuvenating properties for papaya, especially for the control of premature ageing. It may be that it works simply because a poor digestion leaves the body without the correct nutrients. Those who find it almost impossible to digest anything frequently find that papaya used regularly, either in tablet or juice form, marks the turning point in the climb back to vitality and good health.
  • It acts as cleanser.
  • Papaya contains arginine which is known to be essential for male fertility and also carpain, an enzyme thought to be good for the heart.
  • After treatment with antibiotics the use of papaya juice will quickly assist the restoration of the normal bacteria in the gut which will have been destroyed by the treatment.
  • Papaya is good for many digestive disorders and is excellent for improving poor digestion. It has also been recommended as part of the treatment for cancer. Therapeutically it can often be combined with pineapple juice in which there is another important enzyme. bromelain.
  • The skin of the papaya is a first class external treatment for skin wounds and places that do not heal quickly. The pulp from the juicer can be used for this and as a poultice.
  • Rich in starch. With its high content of starch, it acts and has an emollient property that can actually soothe the skin.
  • It acts as an antacid. Thus, it helps in the digestive system. It works best also for those suffering from constipation.
  • With its high content of potassium, it is good for combat for heart blood pressure. It acts as a vasodilator thus dilating or increasing the size of your blood vessels and it is known for its diuretic effect.
  • It is known for its antiscorbutic properties. Boosts the immune system thus decreasing the chances for illness.
  • With its high content of calcium and phosphorus, it is known to help calm the spasms and cramps individuals would usually experience. It has a sedative effective function, thus causing muscles to relax.
  • It is rich in carbohydrates thus boosting the energy of an individual.

Read more  Health Benefits of Odd Fruits You Can Buy at The Grocery Store

Eating Tips:

  • You can eat the ripe papaya.
  • Ripe papayas are used in cooking and in Salads.
  • Make papaya smoothie in milk.

Passion fruit: “My latest passion is drinking passion fruit juice”.

Benefits of fruits and vegetables list

  • Passion fruit have somniferous properties, and when taken before going to bed they
    are effective in relaxation and a restful sleep during the night.
  • Passion fruit seeds are a great source of fiber that the body needs to cleanse the colon, improve digestion, and help prevent heart attacks and strokes. Fiber attaches itself to the buildup found in the colon wall, pulls it out and makes the colon clean and clear from disturbances. This makes it easier for the body to digest food and in the long run, prevents the development of colon cancer. A similar process takes place in the valves of the heart whereby fiber flushes out the buildup of fat and cholesterol in the heart, protecting the body against heart attacks, heart disease and strokes.
  • Passion fruit also benefits those who eat it by providing the body with high doses of Vitamin A and C. Vitamin A helps the body to remove free radicals that cause skin and tissue damage, and it helps to improve our vision. Meanwhile Vitamin C helps to repair tissue, helps prevent heart disease and cancer and helps our bones.
  • A 2008 study found that subjects who took passion fruit extracts and who suffer from asthma, got relief from symptoms of coughing and wheezing by 76 percent. The antioxidants found in passion fruit is believed to block histamine, reduce allergy and inflammation; passion fruit therefore has the health benefit of reducing the symptoms of asthma.

Eating Tips:

  • Passion fruit makes an excellent juice.
  • It is also used in many desserts.

Plums:I love plums, but hate the plummy aches I get after eating too many plums”- Quote by Thas.

Benefits of fruits and vegetables list

  • Plums are engorged with vitamins. It has vitamin A, vitamin K and vitamin C. The fruit also has niacin, riboflavin and thiamin. Plums also have pantothenic acid, folate, vitamin B6 and vitamin E.
    Plums prove to be good laxatives and are good for the digestive system. The vitamin C and phenols in the fruit has antioxidant qualities, which look after the eyes and prevent macular degeneration; boosts immunity; improves cardiac health; and, protects against cancer.
  • Plums are rich in antioxidants, which provide protection from the superoxide anion radical. These antioxidants also prevent damage to our neurons and the fats that are part of our cell membranes.
  • Plums also lead to better absorption of iron.
  • The vitamin c in plums is good for the body tissue and for the immune system. It can prevent flu and colds and can even prevent the cholesterol from getting oxidized.
  • Since the vitamin C in plums can neutralize the free radicals, it prevents diseases like rheumatoid arthritis, osteoarthritis, colon cancer and asthma.
  • Packed with dietary fiber, plums are good for the digestive system.
  • Plums are rich in minerals like phosphorus, copper, manganese, magnesium and potassium.

Pineapple: “There is nothing in a Pineapple’s appearance that resembles an “apple.” It’s said that it got the addition to its name when Christopher Columbus showed the fruit to the English people. An “apple” was already a tasty, popular fruit that many people enjoyed. Therefore, in order to enhance its appeal, Columbus added “apple” to the name he had already given it. ABenefits of fruits and vegetables listnd, the name “pineapple” was set into place”.

  • Pineapple is high in anti-oxidants.
  • A very good source of vitamin C, pineapple offers your body an excellent protection against free-radicals, substances that attack healthy cells. A build up of free-radicals can lead to atherosclerosis and diabetic heart disease, an increase in asthma attacks and an increased risk of developing certain cancers, such as colon cancer. Free-radicals have also been shown to accentuate the problems associated with osteoarthritis and rheumatoid arthritis.
  • Pineapple is also an excellent source of manganese, a mineral essential in some of the enzymes necessary in the body for energy production. It also has very good amounts of thiamine (vitamin B1) which is also important in these energy producing enzymes.
  • Pineapple has been shown to be important in maintaining good eye health, helping to protect against age-related eye problems.
  • There are many benefits for eating pineapple. Pineapple is full of vitamins and nutrients. All fruits are full of nutrients. However, pineapple has more benefits than just being packed with vitamins and nutrients. Pineapple benefits are also.Strengthens weak bones- Ever kneel down and you hear that slight pop of your bones? If you have this is a sign that you are not getting enough iron in your body. Pineapple helps strengthen your bones so you won’t have to worry about that pop turning into a snap.
  • Good for Gums- Your gums are very important to keep healthy. The gums hold the teeth in place and your teeth would be in bad condition if you have unhealthy gums. By eating pineapple, you are strengthening your gums to make it through the hard years later.
  • Prevents Macular Degeneration- Eating pineapple prevents from many diseases. One such is Macular Degeneration. This is when your bones determinate through the disease. It causes death. However, eating pineapple degreases your chances by 36%. You can feel safe from this horrible disease.
  • Helps Arthritis- Those who have arthritis pain, eating pineapples can reduce the pain of arthritis and for those who do not have arthritis, pineapple prevents the disease by strengthening your bones and giving extra iron to your bones.
  • When you eat pineapples, you have a better chance at having a healthier life.

Eating Tips:

  • Eat the ripe fruit.
  • Juice them.
  • Used in fruit salads and used in variety of dishes.

Pomegranates: “Edible ruby red gemstones”

Benefits of fruits and vegetables list

  • Fights Flu Virus.
  • Pomegranate extract also helps reduce inflammation.
  • Pomegranate has been found to fight lung and prostate cancer.
  • It has antioxidants that helps in maintaining a smooth and wrinkle free skin.

Eating Tips:

  • Eat the fruit.
  • Juice them.
  • Used in salads for great color and taste.

Q for:

Quince: “Quinces are distant relatives of apples and pears”.

  • Quince shines among fruit for its anti-viral and anti-oxidant propeties, as well as it’s high vitamin C content.
  • Alleviate the symptoms of gastric ulcers.
  • Boost heart health.
  • Quince boasts potent antioxidant properties, which help the body fight against free radicals and reduces the risk of cancer.

R for:

Raspberry: “The prettiest among berries”.

Benefits of fruits and vegetables list

  • Strengthened Immune System.
  • Disease Prevention.
  • Healthy Vision.
  • Raspberries has a pigment, which is thought to be responsible for their blue and red hue. The pigments are also believed to contain compounds which are the key components of the ability of raspberries to prevent the development of many types of diseases in humans.

S for:

Strawberry: “I love anything with a dash of strawberry flavor in it”.

Benefits of fruits and vegetables list

Spinach: “Even if you forget about other veggies, don’t forget about this one”.

Benefits of fruits and vegetables list

  • Spinach is one of the most nutrient-dense vegetables.  It provides an excellent source of vitamins C and K, carotenes, and folic acid.  It also offers a very good source of manganese, iron,magnesium, and vitamin B2.
    Spinach is also a good source of vitamins B1, B6, and E.
  • The iron content in spinach is twice that of other greens.
  • Spinach is also one oof the most alkaline foods.  This makes it useful in helping to regulate the
  • body’s pH balance.  Spinach also contains one of the richest dietary sources of lutein.  Therefore, it is effective in promoting healthy eye sight and preventing macular degeneration and cataracts.
  • Spinach, like other chlorophyll and carotene containing vegetables, contains anticancer
  • properties.  Studies have identified at least thirteen different flavonoid compounds in
  • spinach that function as antioxidants and as anticancer agents.

Eating Tips:

  • Raw spinach leaves makes a great salad.
  • Soup them, saute them, and you can put them in almost all dishes.

T for:

Tomatoes: Is Tomato a fruit or a vegetable?? Scientifically speaking tomato is definitely a fruit.

Benefits of fruits and vegetables list

The health benefits of tomatoes includes:

  • Prostate cancer prevention, LDL cholesterol reduction, anti inflammatory, and anti thrombotic.
  • Tomatoes contain a lot of vitamin C. Vitamin C helps the body to produce collagen, an important protein skin, scar tissue, tendons, ligaments, and blood vessels. Vitamin C is also an antioxidant, helping to prevent cell damage by free radicals.
  • Tomatoes also contain a powerful antioxidant called lycopene. Studies have shown that men consuming 10 servings of tomatoes a week cut the risk of prostate cancer by 45%. Lycopene also lower the risk of colorectal cancer and stomach cancer, and inhibits the growth of other types of cancer cells. Lycopene may also help older folks remain active.
  • Coumaric acid and chlorogenic acied are also found in tomatoes. These two compounds are thought to block the effects of nitrosamines, which are formed naturally in the body, but are also a strong carcinogen in tobacco smoke.
  • Tomatoes may also help to reduce the risk of heart disease. Tomatoes are a good source of potassium, niacin, vitamin B6, and folate. Niacin has been used for years to lower cholesterol. Potassium has been shown to lower high blood pressure. And vitamin B6 and folate are used by the body to convert a dangerous chemical called homocysteine into more benign compounds.
  • Vitamin K, found in tomatoes helps to maintain healthy bones. Vitamin K1 activates a protein in the bones called osteocalcin, which anchors calcium inside the bone. Without enough vitamin K, bone mineralization is impaired.

Eating Tips:

  • Eat just as it is, juice them, use in salads.
  • Without tomato any dish is incomplete.

U for:

Ugli fruit: If I get a chance to meet the person who named this fruit as Ugli, I will definitely punch on his face and make him look ugli” – Quote by Thas.

Benefits of fruits and vegetables list

An Ugli fruit is a citrus fruit created by hybridizing a grapefruit and a tangerine, and is sometimes called uniq fruit or unique fruit.

V for: ??

W for:

Watermelon: “When summer arrives, one fruit I look for is watermelon, this is one fruit I love to carve”.

Benefits of fruits and vegetables list

  • Energy production
  • Protects against macular degeneration
  • Fights heart disease
  • Loaded with antioxidants
  • Reduces the risk of cancer
  • Prevents erectile dysfunction
  • Good source of vitamins and minerals

Eating Tips:

  • Eating the watermelon itself is really tasty.
  • Juice them, use in fruit salads.

X for: ??

Y for:

Yams: “Yams aren’t the first vegetable most people consider when planning their produce purchases, This versatile veggie has a variety of health benefits which give them a deserving spot at the dinner table”.

Benefits of fruits and vegetables list

  • Yams are not only lower in carbhohydrates and starch, they are packed with nutrients.
  • Yams provide a very good source of potassium and fiber.
  • They are also a good source of Vitamin B1, B6 and C
  • They are helpful for women during their menstrual cycle . Yams help in naturally providing relief from the painful menstrual cramps .
  • It is also beneficial for pregnant women as it has been found that yams can help in preventing nausea caused during pregnancy.
  • Yams act as natural muscle relaxants.
  • They help in lowering the levels of blood sugar and cholesterol in the body.

Eating Tips:

  • Steam them, boil them, use in soups, saute them, add them in stews.

Z for:

Zucchini:”Zucchini and Cucumber are Fraternal twins; Zucchinis are rough and dry, while cucumbers are cold and waxy”.

Benefits of fruits and vegetables list

  • -Zucchini helps to cure asthma as it contains Vitamin C, which is a powerful antioxidant, and has anti-inflammatory properties.
  • -It helps to prevent diseases, like scurvy, bruising etc, caused by the deficiency of Vitamin C.
  • -Eating zucchini also helps to support the arrangement of capillaries.
  • Regular intake of zucchini effectively lowers high homocysteine levels.
  • They also prevents the risk of having multiple sclerosis (MS).
  • They have high water content (over 95%), so they make perfect food for people on diet.
  • They contain useful amounts of folate, potassium, and vitamin A, necessary for a human body.
  • They contain Vitamin C and lutein, both of which are good for eyes.

PHEWWWWWWWW, I know I definitely deserve a big Phew, I can’t believe I actually did this. I would like to thank all the wonderful health websites out there which helped me and gave me the inspiration to write this blog post. I Know this is one longest post and I don’t expect anyone to read this whole post in one stretch. Writing this blog not only helped me to know about the health benefits of these amazing fruits and veggies, but also I could share these amazing facts with others.. Please let me know if any information I have written here is wrong and do share your thoughts about any other fruits you might know.

So it’s never late, lets include more of these Nature’s gift to us in our daily diet.

Be Healthy and Happy!

— Update: 24-01-2023 — found an additional article Harness the Power of Nature’s Medicine with this List of Fruits and Vegetables from the website for the keyword benefits of fruits and vegetables list.

Look at this gigantic list of fruits and vegetables! The beauty of our natural world never fails to amaze me. 

After a year of global focus on illness, I’d love to see the conversation shift to include a focus on wellness. There is so much that a wide variety of fruits and vegetables does to improve our overall health.

I truly believe in the power of a plant-based diet to arm people with abundant health.

I think it’s widely known that fresh fruit and vegetables are healthy; that they are low in fat, calories, and sodium, have no cholesterol, and are high in fiber.

The fiber in vegetables and fruits helps fill you up so don’t feel like eating more than you need, and it also helps move the digestive system along. If you eat a plant-based diet with tons of fiber and drink water, you help your body to process the necessary nutrients and then remove the waste efficiently. 

Those nutrients help give you energy, detoxify from free radicals, cleanse your blood and keep it pumping freely through your body, keep your skin healthy, improve your immune system, strengthen your bones and teeth, and overall keep you healthy!

Eat the Rainbow Every. Single. Day

The amazing thing about veggies and fruits that people might not know is that they get their vibrant colors from the specific vitamins and minerals in each one.

Each group of colors has similar nutrients; red produce is packed with vitamin C and green produce has tons of vitamin K, and so on? That makes so much sense, but it absolutely blew my mind! 

If you eat something from each color with every meal (or at least by the end of the day), you’ve truly given yourself a balanced diet. This gives new meaning to the phrase “eat the rainbow.

Do You Eat Enough Veggies?

Did you know that the most consumed vegetables in America are potatoes, lettuce, and tomatoes? Most of us are eating far too little of these nutritious foods. If you can get yourself into the category of people eating the most vegetables and fruits, you will have the lowest risk for chronic diseases and you won’t need to use supplements to eat a balanced diet.

There are more than 12,000 phytochemicals (these are the chemicals that come from plants and provide color to the food) in nature, and eating fruits and vegetables, rather than using supplements, is the best way to make sure you are getting enough of them in your diet. Each color food has a different type of phytochemical that helps your immune system function properly.

You can really pack a punch of nutrients with super foods,  and I like to add them in as much as I can. 

No matter what you’re doing right now, you can add more variety into your diet. I know it can be hard to come up with new ideas for foods, and so I wanted to provide some inspiration for all the beautiful and insanely delicious options you have for eating the rainbow, every single day.

Shortly after I first built this page, people started asking if they could download the pictures to use in their classrooms or at home, and so I started making downloadable files on Etsy that you can print for your zoom room, homeschool room, nursery, or just as a beautiful art print for your kitchen or dining room.

Red Fruits and Vegetables

The main phytochemicals in red fruits and veggies are anthocyanin and carotenoids, specifically lycopene. Lycopene helps reduce damage from free radicals in your body and it also prevents heart disease, cancer, prostrate problems, and reduces the skin damage from the sun. Red fruits and vegetables help memory function, urinary tract health, and keep your heart healthy.

These foods are often very high in vitamin C, which helps encourage cellular renewal in your body.

In addition to the power you get from the red foods, you also benefit from the byproducts, like vinegar, and specifically raw apple cider vinegar.

These posters are enormously popular on Pinterest and I’ve started selling them as digital downloads because so many people asked if they could download these and print posters for their homes and classrooms. You can click through to Etsy to see more about the red print download. 

Orange Fruits and Vegetables

Carotenoids are the most powerful phytochemical in orange fruits and vegetables. The darker and more vibrant the orange, the more carotenoids they contain. Carotenoids repair DNA and help prevent cancer and heart disease. 

Orange foods also give us ample amounts of potassium and vitamin A, which keeps our eyes and skin healthy, enhances our vision. We know oranges have good vitamin C, but so do all of the other orange veggies. You can boost your immune system by loading up on naturally orange foods.  

Read more  What are the health benefits of a vegan diet?

The print of the orange fruit and veg is available to download on Etsy here

Yellow Fruits and Vegetables

Naturally yellow foods are high in antioxidants like vitamin C, which keeps our teeth and gums healthy, helps to heal cuts, improves the mucus membranes (like when we have colds), helps to absorb iron, prevents inflammation, improves circulation, and therefore prevents heart disease. Some of the darker ones also cross over with the health benefits of orange foods.

You can purchase the yellow fruits and vegetables download here.

Green Fruits and Vegetables

The two main phytochemical in green fruits and vegetables are sulforaphane and indoles, which both prevent cancer. They are also good for the circulatory system and have good vitamin B and minerals.

The vitamin K in green foods also helps with vision, and with maintaining strong bones and teeth. Some of the yellower green vegetables have carotenoids lutein and zeaxanthin that help to prevent cataracts and eye disease, as well as osteoporosis.

Dark, leafy greens can almost be put in a category by themselves because they’re so packed with nutrients. In addition to the above, they’re loaded with antioxidants, anti-inflammatory properties, sun protection, and can even be called anti-aging. They’re also a great way to get folate into your body, the B vitamin you hear about when you’re pregnant because it helps prevent birth defects. It also helps detoxify and repair DNA and support gut health. Eat dark, leafy greens every day!

The base of a GOMBS diet is the dark leafy greens, and it helps to prevent and treat degenerative diseases like cancer, heart disease, and Type-2 diabetes.

Here’s the green fruits and vegetables poster printable on Etsy. 

Greenish/White Fruits and Vegetables

I know, I know, we’re supposed to hop over to blue from here, but in the produce world, the light green/white fruits and veggies are a category of their own. So pause on the ROYGBIV to add in a little W.

The predominant phytochemical in whitish/greenish vegetables is called allicin, which create an anti-bacterial, anti-fungal, and anti-viral chemical environment in your body.

Some white foods prevent cancer and heart disease, and lower cholesterol levels. Interestingly, we often think of celery as a useless vegetable because it has no calories, but it does have minerals like sodium that helps to keep our joints healthy. Mushrooms are similar- you might not realize they’re healthy, but they’re packed with selenium, which helps to prevent cancer and keeps your body in balance.

Everything on this greenish/white list of fruits and vegetables helps maintain low cholesterol levels in your body as well as a healthy heart.

To get your copy of the white fruits and vegetables poster, check out the listing on Etsy.

Blue/Indigo/Violet Fruits and Vegetables

The blue, indigo, and violet list of fruits and vegetables are great for their anti-aging properties. These foods have tons of antioxidants, specifically anthocyanins and phenolics. Some blue and purple fruits and vegetables are also really high in vitamin C.

Anything in this category will help improve circulation and prevent blood clots, so they are great for the heart and can help prevent heart disease. They are also known to help memory function and urinary tract health and to reduce free radical damage.

And last but not least, if you want a poster of the list of fruits and vegetables in blue and purple tints, click through to Etsy to find the file to download. 

Full List of Fruits and Vegetables

I hope you’ve enjoyed our list of fruits and vegetables. Eat up!

Home › Fruits and Vegetables

— Update: 10-02-2023 — found an additional article 30 Red Foods (List of Fruits, Vegetables, and More) from the website for the keyword benefits of fruits and vegetables list.

Often in our daily lives, the color red signals a stop or a warning. But when it comes to your diet, red foods should not be missed. 

Red foods are known to have some amazing health benefits on top of being tasty.

They’re brimming with antioxidants that combat cholesterol, cancer, and heart disease. 

Benefits of fruits and vegetables list

They’re pretty darn good for your brain, too. 

Of course, this list has a few man-made red foods as well.

I’ve added them simply because they’re red, and they’re delicious. There’s nothing wrong with that!

Below are 30 amazing red foods you have to try! 

Benefits of fruits and vegetables list

1. Strawberries

Whether plain or chocolate-covered, I think it’s safe to say that most people like strawberries.

And for good reason! They’re utterly divine. 

Every bite of a strawberry tastes like sweet, sweet summer. They’re fruity, saccharine, bright, and slightly tangy.

Strawberries are definitely one of nature’s candies. 

Did I mention that they’re extremely good for you? Because they are.

They’re full of fiber, vitamins, and polyphenols that protect your heart, blood, and brain. 

Plus, they contain no fat, sodium, or cholesterol. And they’re very low in calories. 

Strawberries are delicious in smoothies, mousses, salads, cakes, jams, and yes, covered in chocolate. 

Benefits of fruits and vegetables list

2. Raw Beef

I know, this one might be a little hard to digest (though not literally).

But raw beef has so many benefits that tend to get cooked out. 

There’s a reason the raw diet has become so popular in recent years.

The benefits of the food are more bioavailable in raw form.

Raw beef is really high in vitamin B, which is important for healthy brain function.

Many people who eat raw have said they have more mental clarity and overall energy. 

Raw beef has also been shown to improve hormone and reproductive health.

As for taste, it’s maybe a bit gamier, but otherwise, it’s not too different from cooked meat. 

Don’t get me wrong, I like my steak cooked. But it wouldn’t be a bad idea to eat beef carpaccio more regularly. 

If you want to try raw, it’s best to eat small farm, organic, grass-fed beef. 

Benefits of fruits and vegetables list

3. Beets

You just can’t beat the goodness of beets!

These lovely, red root veggies taste amazing and they’re pretty powerful, too. Just ask Dwight Schrute. 

Beets are bursting with vitamin B9, which is key to proper cell function.

They help maintain a healthy weight and can slow the effects of dementia. 

And that’s just a few of the things they can do. 

My favorite ways to have beets are oven-roasted with olive oil and seasonings or juiced! 

Benefits of fruits and vegetables list

4. Red Cherries

Plan to go hard at the gym? Then, you might want to bring some red cherries as a post-workout snack.

These delicious little guys are power-packed with goodness. 

Each individual cherry is loaded with a myriad of vitamins, minerals, and antioxidants.

Eating cherries after exercise can help aid muscle recovery and soreness.    

Plus, they taste sweet, tart, and totally tantalizing. 

Benefits of fruits and vegetables list

5. Cranberries

Cranberries burst into our lives like the Kool-Aid Man as soon as the holiday season begins.

However, these tart little berries are so beneficial we should enjoy them year-round. 

Cranberries do some amazing things to our bodies.

They help strengthen bones and teeth, prevent urinary tract infections, and fight obesity. They also reduce inflammation in the lungs.

Honestly, cranberries are basically medicine. 

Benefits of fruits and vegetables list

6. Blood Oranges

Blood oranges are named for their deep red hue. And I think they’re highly underrated. 

Blood oranges taste like a perfect mix of oranges, raspberries, cherries, and grapefruit.

They’re sweet and a little bitter. Every wedge is like a party for your mouth.  

And you guessed it! Blood oranges are seriously healthy. They’ve even reached superfood status.

Benefits of fruits and vegetables list

7. Tomatoes

For most people, tomatoes are love ‘em or leave ‘em. I love them!

Regardless of your feelings toward this little fruit, you can’t deny its healthy goodness. 

Tomatoes are laden with lycopene, which helps fight cancer and heart disease. They’re also high in vitamin C, K, folate, and potassium. 

My favorite way to eat them is raw, with a little olive oil and salt. They’re the perfect snack. 

Benefits of fruits and vegetables list

8. Goji Berries

If you have eyes, skin, or an immune system, you should probably eat goji berries.

Goji berries have been used as medicine for generations and it’s no wonder why. 

They’re cancer-fighting and immunity-boosting.

They protect the eyes from disease, improve skin health, and stabilize blood sugar. They can even boost your mood and help you sleep. 

Benefits of fruits and vegetables list

9. Cashew Apple

If you haven’t heard of the cashew apple, you aren’t alone. It’s actually not an apple, but it’s the fruit that cashews grow from. 

They are edible, but they’re extremely perishable. So, it’s unlikely that you’d find them at a store.

However, if you find yourself growing cashews, know that you can eat the apple! 

It has a sweet-sour taste, somewhere between bell peppers and mangoes.

They’re delicious raw or cooked. They’re even used to make alcohol. 

Benefits of fruits and vegetables list

10. Pomegranates

Pomegranates are as pretty as they are delectable! The sweet, juicy, nutrient-rich, antioxidant-filled seeds look like precious gemstones. 

I think they’re pretty perfect as far as fruit goes. I love eating pomegranate seeds in yogurt and smoothie bowls. 

Did you know that they’re most likely the fruit from the Biblical Tree of Knowledge?

The very same fruit that Adam and Eve ate to cause the fall of man. 

So dare I say that pomegranates are sinfully delicious?

Benefits of fruits and vegetables list

11. Hibiscus Tea

Hibiscus might not be as popular as black tea or matcha but it should be!

This tart tea tastes like cranberries and is full of healthy goodness. 

It’s antioxidant-rich, so it can aid weight loss, fight bacteria, and help your liver.

I love it with a splash of lemon juice and a spoonful of honey. 

Benefits of fruits and vegetables list

12. Ham

Add some protein to your menu with delicious ham! It’s surprisingly healthy. 

In fact, our bodies need nine essential amino acids for growth and repair. Ham contains all nine!

It also has many B vitamins, minerals like zinc, iron, selenium, and healthy fats.

My favorite way to enjoy ham is in hot sandwiches, like Cubanos or Monte Cristos. 

Benefits of fruits and vegetables list

13. Ketchup

I love all condiments but ketchup is classic.

It’s great on or with so many things, from burgers and fries to hot dogs, corn dogs, and more. 

It’s pretty low-calorie and it has no added fat, so it’s pretty guilt-free.

Though it doesn’t have a ton of health benefits, it’s high in lycopene. And lycopene is super beneficial to the body!

Benefits of fruits and vegetables list

14. Kidney Beans

Beans, beans, the magical fruit. The more you eat, the more you… lower your risk of heart disease. Woo! 

Kidney beans are a fantastic source of fiber, protein, and lots of minerals.

Those proteins include potassium, which is great for heart health. 

So, maybe that song was right about having beans at every meal. 

Benefits of fruits and vegetables list

15. Red Chili Peppers 

They’re red hot, but not in the same way as the Californication singers.

Red chili peppers come in all shapes, sizes, and heat levels. 

You have red jalapeños on the lower end. Cayenne pepper takes its place in the middle.

And taking the top spot with heat like 10,000 suns is the red Carolina Reaper. 

They might burn your mouth, but they definitely benefit your body.

They’re loaded with vitamins and minerals, like copper and potassium. They’re delicious! 

Just be sure to have a glass (or gallon) of milk somewhere nearby.

Benefits of fruits and vegetables list

16. Marinara Sauce

Marinara sauce is the quintessential tomato sauce.

It’s the sauce that everybody’s mom used on spaghetti when they were growing up. It’s the perfect accompaniment to mozzarella sticks.

Made with tomatoes, oil, herbs, and onions, it’s simple and incredibly delicious. And it’s unbelievably good for you, too!

Every spoonful bursts with vitamins A, E, K, B6, and niacin.

Benefits of fruits and vegetables list

17. Lychee

This pretty little fruit comes from China. Its skin is rough, pebbly, and a lovely shade of red.

Inside, lychee looks a bit like a white grape, with a macadamia nut-sized seed.

Typically, you discard the seed and the skin. But the white fruit is absolutely delightful!

Lychee has a light floral, almost pear-like taste and texture. 

Plus, they’re chock-full of vitamins, minerals, and flavonoids that protect against cancer! 

They also make great wine! 

Benefits of fruits and vegetables list

18. Apples

There are several varieties of red apples. Some of the most common include Honeycrisp (arguably the best), Red Delicious, Fuji, and Gala.

They range in size, shape, color, and sweetness. However, every single one shares some pretty amazing health properties. 

Apples have been shown to help your heart, lungs, bones, brain, immune system, and gut.

They’re also super advantageous for weight loss. 

Benefits of fruits and vegetables list

19. Red Rice

Get to your nearest Asian market and get yourself some red rice. It’s savory, nutty, chewy, and simply wondrous!

Now, I’m not talking about Spanish rice, tomato rice, or dirty rice.

Those get their color from seasonings. This little grain is a natural redhead. 

If you’re looking for health benefits, red rice has them! It’s full of fiber, iron, and phosphorus.

Actually, it has 10 times the antioxidants of brown rice. 

Red rice can aid weight loss, manage diabetes, improve vision, and fight cancer cells. 

Its only real downside is that it takes a lot longer to cook. However, I think it’s worth it for the benefits.

Benefits of fruits and vegetables list

20. Mulberries

When I was a kid, there was a mulberry tree at my school bus stop.

I loved getting there early, so I could munch on ripe berries while I waited. And that love of mulberries continues! 

That’s a good thing because, like most berries, mulberries are so healthy!

No wonder my mom never seemed to mind my snacking and subsequently messy clothes. 

Mulberries perish quickly, which is why you won’t see them in stores. However, they make great jams!

Benefits of fruits and vegetables list

21. Red Cabbage

Red cabbage is also known as purple cabbage.

It’s a highly nutritious veggie that should definitely be incorporated into your menu. 

It has a peppery, slightly bitter flavor that’s great raw or cooked. Any bitterness mellows out when it’s cooked.

I love red cabbage in coleslaw, salads, and roasted in the oven. 

Benefits of fruits and vegetables list

22. Red Wine

A glass a day keeps the doctor away. Okay, that might not be the correct saying, but it’s still kinda true.

Red wine is delicious and it’s actually quite beneficial to your health. 

Every sip is brimming with antioxidants that work wonders in your body.

Studies have shown red wine lowers cholesterol, improves heart health, and reduces cancer risks. 

Red wine even helps to keep you svelte. 

Just be sure to eat some real fruit, too (wink). Like with most things on this list, wine is great in moderation. 

Benefits of fruits and vegetables list

23. Pepperoni

Thank an Italian-American for this peppery, fatty, delicious pizza topping.

Needless to say, this is not the healthiest item on this list. But it’s one of the most flavorful! 

But even the quote-unquote bad foods on this list have some benefits.

Pepperoni contains protein and manganese, both of which ensure proper body functions. 

And fat is good for your brain. 

So go ahead, and eat that greasy, saucy, cheesy slice of pepperoni pizza. I like it best with a salad on the side.

Now, that meal is good for your soul and your body. 

Benefits of fruits and vegetables list

24. Red Lentils

There are a few varieties of lentils, but red lentils are probably my favorite.

I love their taste. It’s nutty, earthy, and just a little bit sweet. 

I find them particularly delicious in soups. 

Red lentils are chock-full of B vitamins. Seriously, just one cup of lentils contains almost your daily recommended amount of B9.

That’s not including all of the other nutrients. 

Benefits of fruits and vegetables list

25. Sausages

Sausages are universally known and loved. In fact, you’ll find many countries with popular sausage dishes.

And the red ones are known for bold, delicious flavors.

Most types of red sausage get their color from spices.

Those colors vary from light pinkish red (Andouille) to fire engine red (Rød Pølse). The spices also determine its flavor. 

Spanish red chorizo will have a bit of smoke from paprika. Mexican red chorizo uses red chiles, which add color and heat.

Lap Cheong is a Cantonese sausage that is sweet and salty.

You could travel the world just by trying different sausages!

Benefits of fruits and vegetables list

26. Rambutan

Rambutan is like the longer-haired sibling of the lychee. Their outsides might be different, but inside, they definitely share DNA. 

They taste very similar, too. So, you know that every bite is sweet, tropical, and absolutely delicious!

And like all tropical fruits, rambutan is super high in vitamin C and antioxidants. 

You’ll glow from the inside out! 

Benefits of fruits and vegetables list

27. Sriracha Sauce

Add some spice to your life with deliciously hot sriracha sauce!

Sriracha is a sauce made from red chilis, vinegar, garlic, sugar, and salt. And it’s delicious on pretty much anything. 

Don’t worry, it’s fairly mild compared to some hot sauces. And it has way more flavor and a lot less vinegar taste. 

It’s fabulous on ramen, burritos, chicken, and much more.

But my favorite way to have it is mixed with mayo, especially when served with fried pickles. 

Benefits of fruits and vegetables list

28. Red Potatoes

Red potatoes are probably my favorite kind of potato, especially when roasted with olive oil and seasonings. 

Red potatoes have thin skin that crisps really nicely.

And the insides get so soft and airy. Red potatoes are slightly sweeter than their yellow friends, but still totally savory.

Oh, and those skins? You definitely want to keep them because they are loaded with health benefits. And so is the rest of the potato. 

Benefits of fruits and vegetables list

29. Watermelon

To me, watermelon is the epitome of summer. And clearly, people love it.

Watermelon is iconic in popular culture from home decor to nail designs, stationary, CoComelon, and more! 

Plus, ripe watermelon bursts with sweet, juicy flesh that tastes like heaven. And you can eat a ton of it without guilt.

Because watermelon is both delicious AND nutritious. 

It’s low-calorie and rich in vitamins A, C, iron, potassium, and important amino acids.

It can reduce blood sugar and pressure levels, strengthen bones, and clear kidneys. 

Watermelon has a high water content, so it hydrates you from the inside out. 

Benefits of fruits and vegetables list

30. Plums

These red stone fruits are just plum good!

And like apples, plums come in various cultivars, many of which are red. Well, on the outside at least. 

Typically, plums are yellow inside. But no matter, you still get all the goodness its red skin offers.

Plums are full of vitamins, minerals, and antioxidants. 

They benefit your bones, immune system, and your digestion.

And they taste really, really wonderful!

Benefits of fruits and vegetables list


Recommended For You

About the Author: Tung Chi