Although most people can benefit from eating more fruits and vegetables, some types are especially healthy due to their high levels of antioxidants, fiber and other nutrients. Stick to fresh fruits and vegetables — juices and dried fruits can quickly elevate your blood sugar levels because of added sugar or low fiber content. Foods that spike your blood sugar levels are called high-glycemic foods and are associated with increased risks of weight gain and chronic diseases like type 2 diabetes. Adding some of the top 10 healthiest fruits and vegetables to your diet could help you improve your health.
Raspberries
Raspberries are not only low in calories, sugar and carbohydrates, they are also one of the highest sources of fiber among all fruits. With 8 grams of fiber per cup, raspberries will help you satisfy your sweet tooth while filling you up. In addition, raspberries are very high in antioxidants, a family of compounds that have been shown to help with cancer prevention, according to a study published in 2004 in the “Journal of Nutrition.”
Kale
A cup of raw kale provides 460 percent of your daily vitamin K, 74 percent of your vitamin A and 107 percent of your vitamin C. Try it sauteed with coconut oil or toasted with olive oil and balsamic vinegar in the oven until crispy. However, you should buy organic kale if possible, because conventional kale tends to have more pesticide residues, according to analysis done by the Environmental Working Group. The group includes kale in its “dirty dozen” list, which names 12 vegetables and fruits prone to having pesticide residues.
Garlic
Garlic enhances immunity due to its antibacterial and antifungal properties, according to a study published in 1991 in “Phytotherapy Research.” Add garlic to your sauteed vegetables, salad dressings and marinades. If you don’t like the taste of garlic, onions have similar, but not as strong, antimicrobial properties.
Blueberries
The antioxidants found in blueberries are associated with good memory and better brain function, according to a study done with mice published in the March 2009 issue of “Behavioural Brain Research.” Add a handful of blueberries to your yogurt or snack on frozen blueberries for a refreshing treat. Buy organic blueberries to avoid exposing yourelf to potentially harmful pesticides, as recommended by the Environmental Working Group.
Brussels Sprouts and Broccoli
Brussels sprouts, broccoli and other vegetables in the cruciferous family are among the healthiest vegetables. With their rich antioxidant and selenium contents, these vegetables could help you prevent cancer, according to a study in the March 2004 issue of “Integrative Cancer Therapies.” Their high fiber content will also help you feel fuller with fewer calories, making it easier to reach and maintain a healthy weight. Roast Brussels sprouts in the oven with balsamic vinegar to enhance their natural sweetness and add broccoli to your Asian-inspired stir-fries for a quick, nutrient-packed meal.
Oranges
An average orange provides 70 milligrams of vitamin C, or about 78 percent to 93 percent of your daily requirement. Vitamin C has antioxidant properties that may work together with other nutrients to boost immunity, according to Harvard Medical School.
Red Bell Peppers and Spinach
Both red bell peppers and spinach are “superfoods” that you should include daily in your salads or as a side dish. With twice the vitamin C content of oranges, red bell peppers are also rich in antioxidants. In addition to an array of health-protective antioxidants, spinach also offers an abundance of vitamin A, vitamin K, folate, mangesium and iron. Choose organic red bell peppers and organic spinach if you want to avoid pesticide residues, advises the Environmental Working Group.
Eggplant
Eggplants are also one of the best dietary sources of antioxidants, in addition to providing plenty of soluble fiber. In addition to promoting regular and easy bowel movements, soluble fiber contributes to healthier blood sugar and blood cholesterol levels. Prepare a ratatouille or use grilled eggplant slices to prepare grain-free pizzas or burgers.
