Everybody knows that including vegetables and fruits in our diet will help us to keep our health preventing numerous diseases including cancer and heart attack.

Dietary Guidelines for Americans published in 2016 claim that we should include fruits and vegetables in half our meals. Each fruit and vegetable provides different health advantages, so we present you some of the great health benefits of 20 fruits and vegetables.

  1. Apricots

Apricots have antioxidant and anti-inflammatory properties which make them very efficient in improving the immune system. According to some studies, apricots can treat many inflammatory bowel diseases including ulcer and kidney problems.

Actually, apricot protects the kidney skin cells from methotrexate-induced damage. And, methotrexate is a drug used for chemotherapy which may damage the healthy cells of the kidneys.

  1. Avocados

Some studies show that avocados can fight hypertension as they are capable of slowing the heart rate (bradycardia) and relax the blood vessels because of the cardioprotective properties.

Avocados contain fat which is easily stored and broken down by your body. This fat is much more nutritional in comparison to fat from processed foods. Corresponding to some other study review, avocado is effective for treating diabetes. It improves glucose uptake by the liver and muscles, thus lowering the risk for metabolic problems which damage the nerves and blood vessels.

  1. Bananas

Bananas are full of potassium which is in charge of transmitting signals through the nervous system. People who have potassium deficiency experience weakness and cardiac problems often.

Bananas are a great way to obtain antioxidants and vitamins and their use will improve your current health. And, antioxidants will get rid of the free radicals from your bloodstream, which damages the healthy cells and tissues and will improve your immune system.

  1. Cantaloupe

Despite it tastes delicious, cantaloupe provides many health benefits. A study published in 2002 confirms that cantaloupe extracts reduced hyperlipidemia in test subjects with higher cholesterol diet.

Cantaloupe is more effective in comparison to Atorvastatin, a drug prescribed to people who suffer of diabetes. Furthermore, this super fruit is abundant with beta-carotene and it has the capacity to improve vision.

  1. Cucumbers

Cucumbers contain an antioxidant, known as fisetin. They improve the cognitive function and analgesia and reduce the risk of cancer. According to a study, published in 2014, fisetin became very efficient in people who suffer with Alzheimer’s.

Another analysis published in 2012 confirmed that extracts from cucumber contain antioxidant and analgesic properties. A 2013 study proved the chemotherapeutic activity of cucumbers.

 

 

  1. Dates

Dates can treat liver damage, promote the heart health and increase the immune system. According to a 2014 research, dates can protect the liver from a chemical-induced damage such as medications and drugs which are filtered from the blood to the liver.

A study, published recently, showed that dates have antioxidant properties. They are able to prevent plaque deposition in blood vessels.

  1. Kale

Kale is a green leafy vegetable abundant with nutrients. According to some studies, kale is abundant with vitamins and minerals, probiotics, dietary fiber, and bioavailable carbohydrates and is very beneficial for people who suffer from micronutrient and calorie malnutrition. Besides from its consumption as a salad, you can consume it as chips.

  1. Lemon

Lemon is abundant with vitamin C, which is in charge of increasing the immune system and protecting the body from disease. According to a study published in 2014, lemon has anticoagulant properties almost exactly like Aspirin, and can prevent the development of thrombi which can prevent the circulation of blood and block blood vessels.

  1. Pineapple

Despite its very rich content of vitamin C, pineapple is abundant with calcium, iron, and magnesium. For centuries, the pineapple was also used in traditional medicine. A study, published in 2013 proven that the extract of the pineapple leaf has powerful anti-inflammatory properties and can promote tissue repair and healing. Also, it can fight microbial infections.

  1. Watermelon

Watermelon has anti-inflammatory, anti-cancer, and antioxidant properties. Some tests confirmed that watermelon can lower the risk of cancers, metabolic, and heart diseases, lower lipid levels, and regulate oxidative tissue damage.

 

 

  1. Apple

Apples contain phytochemicals that have the capacity to reduce the threat of chronic diseases including asthma, heart diseases, cancer, and diabetes. Apples have antioxidant properties and can fight the spread of cancer cells and raise the serum cholesterol.

  1. Aloe Vera

Aloe Vera was used in traditional medicine to treat diabetes for centuries. When used topically, it can stop itchiness and swelling. In addition, Aloe Vera regulates serum levels. A study showed that Aloe Vera has anti-inflammatory properties and it can protect the nerves in the brain and promote natural health.

  1. Artichoke

Cynara scolymus or artichoke can protect the liver from damage. A study proved that artichoke is hepatocurative, it means it can decrease the oxidative stress on liver tissue, thus curing the liver damage caused by toxic chemicals as carbon tetrachloride.

  1. Blackberries

Blackberries have powerful antioxidant properties and are a great source of phenolic chemical substances, tannins, and anthocyanins. They are able to fight H. Pylori because of the antibacterial properties. In addition, they have anti-inflammatory and anti-thrombotic properties and can fight heart diseases.

  1. Oranges

Oranges are abundant with vitamin C and improves the immune system. Also, they can protect us from viral conditions, bacterias, and long-term inflammatory diseases. This super fruit is abundant with flavonoids and lycopene which can fight some types of tumors.

 

 

  1. Beans

Green beans have high phenolic content and strong antioxidant properties. Green bean drinks can relieve fatigue.

  1. Beets

Beets have a big nutritional value. They are able to prevent and protect the kidneys from damage. A study showed that beet extracts can reduce inflammation, oxidative stress, and kidney damage.

  1. Mangoes

These popular tropical fruits have a fresh and sweet taste. When they are consumed raw, mangoes can provide the best health benefits. However, they are also used in desserts like tarts and pies, and in drinks like shakes. Mangoes have antioxidant, anti-inflammatory, anti-diabetic, anti-carcinogenic, and anti-obesigenic properties and are a rich source of vitamin C.

  1. Broccoli

Broccoli contains phytochemicals and can strengthen the immune system and fight cancer. Many studiesproved that broccoli can treat bladder cancer and influenza as it has anti-inflammatory properties and can prevent the spread of cancer cells, and reduce flu symptoms.

  1. Cabbage

Cabbage is usually used in salads and in combination with other vegetables and meat due to its plain taste. A 2015 study confirmed the anti-cancer properties of cabbage. It can prevent the growth of tumor and fight the genomes that cause cancer.

 

 

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  Everybody knows that including vegetables and fruits in our diet will help us to keep our health preventing numerous diseases including cancer and heart attack. Dietary Guidelines for Americans published in 2016 claim that we should include fruits and vegetables in half our meals. Each fruit and vegetable provides different...