Health Benefits of Fruits and Veggies | A-Z

Below you will find a list of vegetables and fruits that should be included as best as possible in your daily diet.


Everyone knows how good apples are for us. According to some recent studies, apples may prevent certain cancers. It contains the quercetin antioxidant, which reduces bad cholesterol oxidation. They provide a wealth of pectin, a soluble fiber that helps the body reduce heavy metals level. It may be just as they say “an apple a day keeps the doctor away.”


This delicious fruit provides high levels of beta-carotene, marking them as an official important heart food. It prevents bad cholesterol oxidation, and heart disease. Apricots contain a number of beneficial nutrients, including potassium, magnesium, copper, iron, and B2, aiding your body in blood health.


For a healthy amount of folate, eat asparagus. Folate is critical in fetal development, and may prevent cognitive damages and is anti-aging. It’s chock full of important antioxidants to prevent free radicals that can cause harm to your cells. Overall, it provides vitamins A, E, C, K, as well as fiber! Those suffering from diabetes may benefit from the chromium it contains, which is a mineral that boosts insulin production and transports glucose into cells. It has asparagine, a useful compound that improves the body’s ability to process fluids and salts.


Avocados provide potassium, monounsaturated fats, vitamin K and folate. Potassium prevents high blood pressure, while the fats work with the potassium to lower blood pressure levels. Vitamin K promotes bone health, while folate boosts brain function. Is avocado a fruit or vegetable? The answer is fruit!


Containing high levels of potassium, bananas are good for you all around. They provide a steady source of B vitamins, vitamin C and magnesium, making it a remedy for sleeplessness, irritability, mood swings, and electrolyte reduction.


Beets are a wonderful source of a variety of necessary nutrients. Packed with fiber, vitamin A, iodine, organic sodium, folic acid, manganese, potassium, choline and vitamin C, beets can provide a huge boost to your body’s ability to function.

Bell Peppers

Bell peppers are a great source of vitamin C, providing health value to your teeth and gums, while also promoting your body’s ability to heal itself. Bell peppers have skin and eye boosting vitamins, and defend against infection.


Blackberries are the finest source of vitamin C, along with iron, manganese, calcium, iron and potassium. They maintain a healthy blood pressure.


Another delicious and healthy berry, blueberries give you vitamin C, tannins, pectin and potassium. It promotes bone health with a dose of manganese, and contains a ton of energy boosting nutrients.


Known as a natural liver detox, broccoli is high in vitamins C and E. Vitamin C promotes healing in the body, and keeps the gums and teeth healthy, while promoting soft skin through vitamin A and B.

Butter Lettuce

A low calorie green that provides chlorophyll. A great addition to smoothies and juices.


Cabbage is a wonderful vegetable that cleans the blood, and provides antioxidant, antibacterial and anti-inflammatory benefits.

Cactus Pears

Loaded with magnesium, iron, calcium, potassium, vitamin C and vitamin A, cactus pears boost the body’s systems in all sorts of ways.


Sweet and juicy melons provide a low calorie source of beta-carotene, potassium, fiber, vitamin C and folic acid. Unlike most fruits and vegetables, cantaloupes are an excellent source of vitamin B complex.


Everyone knows the huge boosts we can get from carrots. They fill our needs for vitamins A, B and C, as well as beta-carotene and carotenoids. Overall, they can prevent cancer, cataracts, cardiac diseases and muscular disintegration.


Another amazing low calorie food, celery provides benefits from not only the vegetable but the root, too. It provides silicon to your bones, joints, tendons and arteries, while promoting healthy blood pressure levels.


Protect your bones with Chard, which contains plenty of vitamin K and anti-inflammatory benefits.


These small fruits are packed with the anti-cancer compound, ellagic acid, and plenty of vitamins that your body needs to work effectively. Cherries provide vitamins C and A, as well as potassium and biotin.


Chayotes can prevent heart disease by providing folate, vitamin C and manganese. It slows cancer growth, aids in energy conversion, promotes a healthy thyroid and prevents bone loss.

Collard Greens

Greens provide incredible benefits. They are a great source of beta-carotene, vitamins E, C and A, chlorophyll and manganese to provide anti-cancer and antioxidant benefits.


High in antioxidants, cranberries support health all around by providing nutrients that prevent UTIs, cavities and inflammatory disease.


Your body needs potassium and phytosterols to fight high cholesterol. They can be enjoyed in a drink, food or rubbed right on the skin. Is a cucumber a fruit or vegetable? Cucumber is a fruit!


Dandelion is often looked at as a simple weed, however they have a wealth of health benefits to offer us! Dandelions are high in vitamin K, and actively support bladder, blood, liver, bone, kidney and gallbladder health!


Eggplants are a source of monoterpene, a phytochemical that may prevent cancer growth.

Fennel Bulbs

These bulbs are filled to the brim with powerful nutrients, such as fiber, folate, vitamin C, potassium and anethole, an ingredient that actively blocks inflammatory responses. Fennel can prevent cancer, and works wonders as an antioxidant.


Grapefruits aren’t simply a delicious diet snack, but a wonderful source of fiber, limonene and vitamin C. Overall, they can protect you from breast cancer and lower cholesterol.


Grapes pack a powerful punch in nutrients, with folate, vitamin B, C and A, calcium, phosphorus, selenium, potassium and magnesium.


Jicama is a root vegetable that provides phosphorus, calcium and vitamin C.


With the highest vitamin K levels, kale offers the benefit of preventing certain cancers. It provides chlorophyll, iron, calcium, and vitamins C and A.


Kiwi is a great source to gain vitamin C, which promotes the ability to heal and keeps your mouth healthy.


Leeks are very similar to garlic and onions, providing plenty of phytonutrients and antioxidants that can promote overall health.

Lemons and Limes

These two fruits provide a great variety of nutrients. Bot contain limonene, a nutrient that can prevent breast cancer, as well as anti-nausea and digestive properties. They provide vitamin C, B6, potassium, folic acid and flavonoids.


Mangoes are probably the best source of vitamins A and C. They boost your immune system, defend against cancers, improve colon function and control blood pressure.


Melons are naturally anti-cancer foods that can reduce the risks of stroke. They contain adenosine, which is how they achieve anti-cancer effects.

Mustard Greens

Mustard greens, like collard greens, provide a wealth of vitamin A benefits.


Onions promote bone health, reduce osteoporosis and prevent free radical damage.


Oranges provide healing vitamin C benefits.


These are another valuable anti-cancer fruit that promotes digestion. It can soothe constipation, and contains potassium.


Parsnips are anti-inflammatory, anti-cancer and packed with protein and iron.


Peaches deliver vitamin A, boron, potassium and niacin to the body.


One of the best sources for fiber, pears provide potassium, boron and vitamin C.


A pineapple can be just the thing to treat indigestion, and just one can provide all you need in terms of potassium, vitamin C, iron and bromelain.


Plums are the second highest provider in antioxidants, and they are antibacterial.


Pomegranates are known for their rich levels of flavonoids, tannins and antioxidants. They reduce the chance of prostate cancer, and have been used as a treatment for parasites and diarrhea.


A radish works wonders as a digestive aid, providing iron, potassium and detox benefits.


This fruit is a high source of antioxidants, and is known as a “super immune booster”.

Romaine Lettuce

Rich in calcium, romaine lettuce contains vitamin C, omega-3s, B-vitamins and iron.


Scallions provide a number of anti-cancer and heart health benefits in a similar manner to onions and leeks.


These greens provide vitamins A, E and C, as well as iron, protein, potassium, calcium and choline for a healthy brain function.


Squash keeps the skin and eyes healthy while protecting against infections with vitamin A. It can ease muscle cramps and prevent high blood pressure.


Strawberries are an ideal source of vitamin C to keep your mouth healthy and your body’s healing capabilities high.

Sugar Snap Peas

Sugar snap pears provide a number of nutrients to your system: vitamin B6, potassium, magnesium, riboflavin, pantothenic acid, phosphorus, dietary fiber, vitamin C, vitamin A, vitamin K, thiamin, iron, folate and manganese.

Sweet Potatoes

Protect your eyes and skin with sweet potatoes, which provide vitamin C and potassium.


Tangerines are similar in property to limes, lemons, grapefruits and oranges. They provide a ton of vitamin A, calcium, protein and iron.


A common fruit, the tomato delivers vitamin C, powerful antioxidants and potassium to help your body defend against cancers, while encouraging overall health. Is tomato a fruit or vegetable? That’s a question generally asked on a wide scale. Tomato is a fruit, however some countries class it as a vegetable.


Another beneficial melon, watermelon offers vitamins C and A, potassium and iron for anti-cancer and antibacterial benefits.


Wheatgrass contains high levels of vitamins E and C, chlorophyll, and beta carotene. Overall, it is an antibiotic, anti-cancer, anti-inflammatory and antioxidant.


Zucchinis provide a high amount of niacin and vitamin A.

What’s the difference between a fruit and a vegetable?

Botanically speaking, a fruit is a seed-bearing structure that develops from the ovary of a flowering plant, whereas vegetables are all other plant parts, such as roots, leaves and stems. By those standards, seedy outgrowths such as apples, squash and, yes, tomatoes are all fruits, while roots such as beets, potatoes and turnips, leaves such as spinach, kale and lettuce, and stems such as celery and broccoli are all vegetables. (source)



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