Eating nine 1/2-cup servings of fruits and vegetables daily may help you prevent heart disease, stroke and cancer, as well as reduce your blood pressure and risk of vision loss from cataracts and macular degeneration, according to Harvard School of Public Health. The Centers for Disease Control and Prevention says fruits and vegetables contain vitamins, minerals and other nutrients that may help protect you from chronic diseases. Fruits and vegetables also contain fiber.
Pineapple
Pineapple is a tropical fruit that can be eaten alone or mixed with other fruits for a nutritious meal or snack. Pineapple is a good source of B vitamins, vitamin C and manganese, according to the United States Department of Agriculture. Pineapple also contains bromelain, a protein-digesting enzyme that has anti-inflammatory, anti-blood clotting and blood clot-dissolving properties, according to research by H.R. Maurer, published in "Cellular and Molecular Life Sciences" in 2001. Bromelain from pineapple has a wide range of therapeutic benefits in the treatment of bronchitis, surgical traumas and tumors, and it enhances the absorption of antibiotics.
Strawberries
Strawberries are delicious, heart-shaped fruits that may be eaten with each meal or snack. Strawberries are a rich source of antioxidants -- particularly vitamin C -- and phytonutrients, such as anthocyanins, ellagic acid, glycosides and ellagic tannins. Research by S.M. Henning, published in the "Journal of Medicinal Food" in 2010, revealed that consumption of strawberries is associated with a significant increase in antioxidant activity in blood serum, which may help to improve your defense against chronic disease.
Spinach
Spinach is a dark-green, leafy vegetable that is used in salads, on sandwiches and side dishes. Spinach is a rich source of vitamins, especially vitamins A and K; minerals; beta carotene; flavonoids; and phytonutrients, such as lutein and zeaxanthin. Spinach contains glycoglycerolipids that may help protect you from inflammation and cancer. Research by A. Shiota, published in the "Journal of Medical Investigation" in 2010, revealed that glycolipid extracts from spinach have anti-oxidative and anti-inflammatory effects that may fight against inflammatory disease. Research by N. Maeda, published in "Mini Reviews in Medicinal Chemistry" in 2010, found that glycoglycerolipids in spinach may protect against cancer and tumor growth.
Beets
Beets are a sweet, red vegetable that may be juiced or eaten in salads, soups or side dishes. Beets get their color from a pigment called betalain that could show up in your urine or bowel movements. Beets are good sources of folate, vitamin C, minerals and fiber, according to the United States Department of Agriculture. Research by W. Song, published in the "Journal of Agricultural and Food Chemistry" in 2010, discovered that beets are among the top three vegetables that have the highest cellular antioxidant activity. Increased consumption of beets may lead to reduced risk of developing chronic diseases such as cardiovascular disease and cancer.
References
- Harvard School of Public Health: Vegetables and Fruits
- Harvard School of Public Health: Vegetables and Fruits: Get Plenty Every Day
- CDC: Fruit and Vegetable Benefits
- USDA: National Nutrient Database for Standard Reference
- "Cellular and Molecular Life Sciences"; Bromelain: Biochemistry, Pharmacology and Medical Use; Maurer H.R.; August 2001
