Vegetables and fruits can lower the risk of heart disease, stroke, high blood pressure, and other serious health conditions.
Fruits and vegetables may not be considered “fun foods,” like pizza and French fries, but they are widely celebrated for their many health benefits. Nutrient-rich vegetables are often called “superfoods” because they are low in fat, salt, and sugar and are packed with minerals and vitamins that the human body cannot naturally produce.
Vegetables and fruits are important parts of a well-balanced diet that can potentially lower the risk of heart disease, stroke, high blood pressure, and other serious health conditions.
“All vegetables offer health-promoting properties and compounds that reduce the risk of disease,” Lon Ben-Asher, a registered dietitian and licensed nutritionist at Pritikin Longevity Center in Miami, told Real Simple. “However, some vegetables are more nutrient-dense and functional than others, and I encourage people to include [those] in their daily eating plan.”
The United States Department of Agriculture’s (USDA) Dietary Guidelines for Americans recommend eating about two to three cups of vegetables per day.
The following are the most healthiest vegetables, according to nutrition experts:
1. Broccoli, cauliflower, and Brussels sprouts
These well-known vegetables contain a sulfur-based nutrient called sulforaphane, which protects against cancer.
2. Spinach, kale, and Swiss chard
Besides containing compounds that have been shown to reduce the risk of cancer, Ben-Asher noted that these green leafy vegetables are a good source of lutein, zeaxanthin, and beta-carotene, which supports cardiovascular and ocular health.
3. Lentils, peas, and beans
These vegetables have secured a place on the superfoods list because they are high in plant-based protein, have gut-friendly fiber, and contain resistant starch.
“Resistant starch can slow digestion, so you feel fuller longer, and your blood sugar levels are more stable,” Lisa Moskovitz, a registered dietitian and CEO of the nutrition counseling practice NY Nutrition Group in New York City, told Real Simple. “And resistant starch feeds good bacteria in your gut so they can proliferate.”
4. Mushrooms
Mushrooms have earned high praises from nutritionists and are popular among consumers, too. According to the USDA, Americans consume, on average, about three pounds of fresh Agaricus mushrooms, which includes the White Button, portobello, and cremini mushrooms, every year.
Whether mushrooms are added to beef stew, paired with chicken, or blended into creamy pasta, they provide a rich, robust flavor to any meal. Most importantly, fresh mushrooms are packed with nutrition.
“Fresh mushrooms are a nutritional powerhouse filled with immune-supporting nutrients like vitamin D, selenium, zinc, copper, and B vitamins,” Mackenzie Burgess, a registered dietitian nutritionist and recipe developer at Cheerful Choices, told Real Simple.
For example, Burgess noted that just four cremini mushrooms provide 44 percent of the recommended dietary allowance for copper and 38 percent for selenium—” two nutrients that help prevent cell damage and keep our immune system healthy.”
5. Cabbage
Cabbage gets high marks for its nutritional value and contains a compound that pretty much goes unnoticed but has many health benefits.
“Cabbage earns its top place among the healthiest veggies because it’s rich in antioxidants and fiber, and it’s also a good source of inositol,” Moskovitz said. “Inositol is not well known, but it should be. It plays many roles in the body, including fighting against insulin resistance, metabolic syndrome, and high blood sugar. Studies indicate that it could help with depression and anxiety too.”
No list of superfoods would be complete without including carrots, an essential vegetable that contains beta-carotene, a red-orange pigment that the body uses to make vitamin A.
“Carrots are a great source of fiber, potassium, and vitamin B6,” Sarah Schlichter, registered dietitian nutritionist and founder of the blog and wellness brand Bucket List Tummy, told Real Simple.
Fruits Have Protein, Too
When it comes to foods that offer high amounts of protein, the foods that first come to mind are chicken, beef, fish, eggs, cheese, milk, and other animal-based foods. Fruits are usually not thought of as good protein sources. Yet, some fruits contain protein.
“While fruits are not typically known for being high in protein compared to other food groups like meat or legumes, a few fruits contain notable amounts of protein,” Amy Fox, a certified nutritionist at Food & Mood with Amy, told Real Simple.
The USDA’s Dietary Guidelines for Americans recommend 56 grams of protein daily for men and 46 grams daily for women. However, a doctor or nutrition professional can help determine the right amount of protein for your body.
Here are some fruits that surprisingly contain protein:
Apricots
Apricots have 2.2 grams of protein per cup. The stone fruit—meaning it has a pit or “stone” in the middle of it—also has a variety of nutrients, including antioxidants, potassium, and beta-carotene.
Avocado
A medium-sized fresh avocado contains 2.7 grams of protein. This popular fruit is found on top of toast, in smoothies or smashed into guacamole.
Blackberries
One cup of blackberries contains two grams of protein, is high in fiber, and contains antioxidants. The versatile fruit can be added to yogurt, deserts, and oatmeal or blended into smoothies.
Cherries
Cherries are packed with protein, with 2.5 grams per cup. Like blackberries, cherries are great in smoothies, on top of desserts, or in sauces. The sometimes tangy, sometimes sweet stone fruit can also be eaten raw.
Guava
With 4.2 grams of protein in one cup, guava has one of the highest protein contents of any fruit. The tropical fruit also has only five grams of sugar.
Grapefruit
This citrus fruit has 2.4 grams of protein, is rich with vitamin C, and can be eaten raw with a spoon or in segments.
Jackfruit
This tropical fruit is “a popular choice among vegans and vegetarians and has approximately 3 grams of protein per cut,” Fox said. “It is highly versatile, and can be used as a meat substitute in various dishes.”
Kiwi
Besides having 1.9 grams of protein in one cup, Kiwi has calcium, potassium, and some fiber. However, it is higher in sugar and carbohydrates than other tropical fruits.
Oranges
This power fruit is better known for its vitamin C, being a good source of fiber, and boosting energy than it is for providing 1.5 grams of protein.
The Tomato: Fruit or Vegetable?
Some nutritionists say tomatoes are vegetables, while others consider them fruits. While there may be division over what food category tomatoes should be in, there is plenty of agreement on their health benefits. For instance, tomatoes contain 1.5 grams of protein per cup and vitamin C, potassium, folate, and several antioxidants, including lycopene, which may reduce the risk of cancer.
The colorful vegetable fruit is an all-around favorite food found in soups, sauces, salads, sandwiches, and more. It also tastes good raw with a bit of salt sprinkled on top.
“Many people think of juicy tomatoes during the summer,” Schlichter said. “Not only are they tasty, but they pack a big nutritional punch.”
Source Links:
https://www.realsimple.com/healthiest-vegetables-7483353
https://www.realsimple.com/high-protein-fruits-7963226
https://www.ers.usda.gov/data-products/chart-gallery/gallery/chart-detail/?chartId=85803
