Benefits of Fruits & Vegies

Many people know fruits and vegies are good for our health. But not many know what is the benefits it does to our body when we eat a certain fruits/vegies. Here is a list of fruits and vegies with their health benefits. Although this list is not a complete and comprehensive ones but here's a few to start with. I might update this list when I have more later.

Apples - Protects your heart, prevents constipation, blocks diarrhea, improves lung capacity, cushions joints

Apricots - Combats cancer, controls blood pressure, saves your eyesight, shields against Alzheimer's, slows aging process

Artichokes - Aids digestion, lowers cholesterol, protects your heart, stabilizes blood sugar, guards against liver disease

Asparagus - It is thought that asparagus stimulates immunity and also may help to lower cholesterol. It is a good source of folate and vitamin E. It also contains fructo-oligosaccharides (FOS) that promote the growth of beneficial bacteria in the colon. Asparagus is also a natural diuretic.

Aubergine - Aubergines/brinjals not only block the formation of free radicals, it also reduces cholesterol levels. It is also a source of folic acid and potassium.

Avocados - Battles diabetes, lowers cholesterol, helps stops strokes, controls blood pressure, smoothes skin

Bananas - Protects your heart, quiets a cough, strengthens bones, controls blood pressure, blocks diarrhea

Beans - Prevents constipation, helps hemorrhoids, lowers cholesterol, combats cancer, stabilizes blood sugar

Bean sprouts - Bean sprouts (also called mung bean sprouts) are a good source of vitamin C, B complex vitamins and protein.

Beets - Controls blood pressure, combats cancer, strengthens bones, protects your heart, aids weight loss

Blackberry - Blackberries are a good low fat source of vitamin E and it helps to fight infection. It also contains salcylate, which is thought to lower the chance of heart risk. It also contains vitamin C, phenolic acids and folate.

Blackcurrants - Blackcurrants have a high vitamin C content – four times as much as oranges of an equivalent weight. They are rich in antioxidants and flavonoids and help to relieve inflammation as well as urinary tract infections. It is also a good source of potassium.

Blueberries - Combats cancer, protects your heart, stabilizes blood sugar, boosts memory, prevents constipation

Bok choi - Bok choi is a source of folate and potassium. It also provides calcium for bone health. Carotenoids in bok choi act as antioxidants and can reduce free radical damage in the body.

Broccoli - Strengthens bones, saves eyesight, combats cancer, protects your heart, controls blood pressure

Brussel sprouts - Brussels sprouts have many beneficial phytochemicals, have anti-cancer effects and are a good source of folate, vitamin C and iron.

Butternut - The main benefit that butternut has, is that it is a source of the phytochemical beta-carotene. That has antioxidant abilities and can inhibit cancer cell development.

Cabbage - Combats cancer, prevents constipation, promotes weight loss, protects your heart, helps hemorrhoids

Cantaloupe - Saves eyesight, controls blood pressure, lowers cholesterol, combats cancer, supports immune system

Carrots - Saves eyesight, protects your heart, prevents constipation, combats cancer, promotes weight loss

Cauliflower - Cauliflower is linked with lower rates of cancer. They can also lower the risk of heart disease and stroke, counter anaemia and help regulate blood pressure.

Celery - Celery is a good source of potassium. It has a diuretic effect, can help control blood pressure and has anti-inflammatory effects.

Cherry - Cherries contain the powerful antioxidant anthocyadin. Cherries are believed to relieve gout if at least 225 g are eaten daily. They are also thought to have a mild laxative action.

Chickpeas - Chickpeas contain phytochemicals called saponins, which can act as antioxidants. Chick peas can help to lower cholesterol levels and are also a good source of protein and folate.

Chilli - Chillies help fight pain, temporarily increases the metabolism and eases nasal congestion. It can also discourage blood clots and stimulate the circulation. It can be a digestive aid and have anti-inflammatory effects.

Cos lettuce - Cos lettuce is linked to a reduced risk of cancers. It is also a good source of folate and helps to protect against age-related macular degeneration.

Cranberry - Cranberries may reduce bladder infections. They also help to maintain a healthy heart and also may have anti-inflammatory benefits, as they have anti-fungal and antiviral properties. It is also thought that small amounts of cranberries may benefit kidney stone sufferers. The condensed tannins in cranberries have strong antioxidant properties.

Fennel - Fennel is a traditional aid to digestion. It may help to regulate hormone levels and can ease stomach cramps. It is traditionally used for coughs and it can help to counter high blood pressure.

Figs - Dried or semi-dried figs are a good snack with which to increase energy and raise blood sugar levels quickly. They are also known for their laxative properties. It is thought that they also have cancer-discouraging action.

Garlic - Garlic has many health benefits – it reduces blood pressure and also reduces the risk of infection and illness. It may help to reduce the risk of heart disease. It may also reduce the risk of cancer.

Ginger - Ginger can relieve nausea and relieves indigestion and flatulence. It discourages blood clots, stimulates circulation and may relieve rheumatism. It also has calming, anti-spasmodic and anti-inflammatory properties.

Grapefruit - All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defences. The flavonoid narigenin is found in grapefruit. It is thought to reduce the risk of some cancers. Grapefruit can improve blood circulation and lower blood cholesterol levels.

Grapes - Both red and black grapes contain powerful antioxidants and resveratrol, which helps to prevent both the narrowing and hardening of the arteries. Ellagic acid, which has anti-cancer properties, is also contained in grapes. They do, however, have a very high sugar content.

Kale - Kale helps reduce the risk of cancer and cataracts. It is also a good source of folate and calcium. It has the highest antioxidant ability of all the leafy green vegetables. It is also rich in the phytochemical lutein.

Kiwifruit - Kiwifruit is one of the world's most nutritious fruit and it contains very high levels of vitamin C, potassium and chlorphyll. It contains a wealth of nutrients and antioxidants. It has anti-cancer effects.

Leeks - Leeks are a useful source of folate and fibre. They have anti-cancer effects and are also linked to a reduced risk of heart disease.

Lemons - Lemons have a very high vitamin C content. Lemons help to lower cholesterol levels and also have anti-cancer effects, because of lemons' limonoid phytochemicals.

Lentils - Lentils are a source of both isoflavones and lignan phyto-oestrogens. They are a good source of protein and iron and may help to maintain bone strength and manage menopausal symptoms.

Lettuce - Lettuce aids digestion and promotes liver health. It can also reduce the risk of heart disease, stroke and cataracts. It helps to reduce the risk of cancer, helps prevent spina bifida and anaemia and may ease nervous insomnia.

Mango - Mango is thought to bring about a reduced risk of colon and cervical cancer. It is a rich source of beta-carotene, which the body can convert to vitamin A. It also contains beta-cryptoxanthin.

Melons - Melons are good sources of beat-carotene and vitamin C. They may have an anti-clotting action on the blood. Melons are also thought to lower cancer and heart disease risk.

Olives - Olives delay the effects if ageing and also protect against rheumatoid arthritis. Olives are also linked to a reduced breast cancer risk.

Onions - Onions help to reduce the risk of heart disease and stroke. They also have anti-inflammatory and anti-cancer effects. They relieve congestion in the airways.

Orange - All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body's defence. Flavonoids are found in oranges. These are thought to reduce the risk of some cancers. Citrus fruits can improve blood circulation and lower blood cholesterol levels.

Papaya - Papaya is thought to bring about a reduced risk of colon and cervical cancer. It is a rich source of beta-carotene, which the body can convert to vitamin A. It also contains beta-cryptoxanthin.

Parsley - Parsley has many health benefits. It provides antioxidant protection, it counters anaemia, is a traditional diuretic and may help kidney function and gout. It is also a good source of folate and Vitamin C.

Peaches - Peaches are low in calories and one 100 g peach provides almost three quarters of the daily vitamin C requirement. The fruit has a gentle laxative effect. Peaches are also rich in iron and potassium.

Pear - Pears are very unlikely to trigger allergic reactions, so can be used in exclusion diets. They contain hydroxycinnamic acids, which act as antioxidants.

Peas - Peas help to steady blood sugar levels in the body. They are also the richest food source of vitamin B1 and may also help to reduce heart disease risk.

Pineapple - Pineapples are a source of vitamin C and potassium. Pineapples may also have anti-inflammatory effects. It contains the enzyme bromelain, which is thought to aid digestion. Pineapple reduces blood-clotting and could also help to remove plaque from arterial walls.

Plums & prunes - Plums and prunes have a high antioxidant ability and offer a high level of defence against free radicals. They are also a source of both iron and potassium and also contain vitamin E. Prunes are also known for their laxative effect and are a good source of fibre.

Potatoes - Potatoes are staple food for many people. The starch in potatoes is readily digested and converted into glucose. Potatoes are high in antioxidants and also are a good source of vitamins B and C, potassium and iron.

Pumpkin and squash - Pumpkins and squash contain high levels of antioxidants and carotenes, notably vitamin C and E and therefore may lower cancer risk, heart disease, cataracts and strokes.

Red pepper - Red peppers are an excellent source of vitamin C, contain high antioxidant levels and are linked to a reduced risk of heart disease.

Seaweed - Seaweed is a good source of selenium and iodine. It has anti-cancer effects and provides soluble fibre and omega 3 fats. It promotes thyroid health.

Shiitake mushrooms - These mushrooms are thought to lower cholesterol, to stimulate the immune system and to help fight cancer.

Soya - Soya helps to lower the risk of heart disease and may reduce the risk of breast and prostate cancers. It steadies the blood sugar levels and can help ease menopausal symptoms. It also eases constipation.

Spinach - Spinach contains high levels of potassium and folate. Spinach may reduce the risk of cancer, helps to avoid and relieve anaemia and may protect against eye degeneration and heart disease.

Strawberry - Strawberries raise the antioxidant levels in the body and are also a rich source of vitamin C. The ellagic acid they contain appear to inhibit the growth of tumours. They are also a good source of salicylic acid.

Sweet potato - Sweet potato is the richest low-fat source of vitamin E. It contributes to heart health and is a good source of dietary antioxidants. It can help to regulate high blood pressure and also helps anaemia. It may also protect against inflammatory conditions.

Sweetcorn - Sweetcorn is a good source of folate. It also helps protect against age-related macular degeneration and helps fight free radicals in the retina. It provides more starch and more calories than most vegetables. It is high in iron and potassium. It is also a good food for steadying blood sugar.

Tomatoes - Tomatoes contain a high level of antioxidants. They are also linked to a reduced risk of heart attack and they are a good source of vitamin C and E. The main phytochemical found in tomatoes is lycopene.

Turmeric - Turmeric is the most important source of the phytochemical curcumin. It is also thought to have anti-cancer and anti-inflammatory effects. It is also a digestive stimulant.

Watercress - Watercress has many health benefits: it is a traditional treatment for eczema , counters anaemia, may reduce cancer risk and helps avoid and treat infections.