You know fruits and vegetables are good for you, but you might not know why. Decades of research have shown that the vitamins, nutrients and fiber found in fruits and vegetables keep you healthy and fend off disease. However, not all fruits and vegetables are created equally; some contain more nutrients than others and should be eaten in higher quantities than others.
Leafy Green Vegetables
Leafy green vegetables include romaine lettuce, spinach, arugula, kale, Swiss chard and mustard greens. They have flavors ranging from mild to spicy and peppery and are rich in vitamins A, C, K, D and E, as well as folate, calcium and iron. The antioxidant properties of leafy green vegetables may help fight cancer and can help prevent type 2 diabetes, according to an article published at Science Daily.
Cruciferous Vegetables
Examples of cruciferous vegetables include broccoli, cabbage, Brussels sprouts, cauliflower and turnips. Vegetables in this group are rich sources of phytochemicals called isothiocyanates, which encourage the body to break down carcinogens. The Linus Pauling Institute reports that higher intakes of cruciferous vegetables may have positive effects on certain types of cancers, including lung, colorectal, prostate and breast cancer.
Citrus Fruits
Citrus fruits such as oranges, grapefruits and lemons are excellent sources of vitamin C, which is a powerful antioxidant that can prevent damage to cells by free radicals. Vitamin C is also a necessary nutrient for the formation of collagen, which is a key component of the body's connective tissues and vital for supporting healthy ligaments and tendons and for promoting wound healing. Citrus fruits are rich in folate, which encourages healthy cell growth, and potassium, an important electrolyte.
Berries
Strawberries, raspberries, blackberries and blueberries are common types of berries found in supermarkets. Berries are densely packed with antioxidants, with some research suggesting that they might be the most powerful cancer-fighting fruit. In an Ohio State University study, black raspberries were shown to slow or stop the growth of oral, esophageal and colon cancers in rats and reduce the number of rectal polyps in human patients with patients with familial adenomatous polyposis, a genetic condition that increases the risk of colon cancer.
References
- Center for Young Women's Health; Dark Green Leafy Vegetables; April 2009
- Science Daily; Green Leafy Vegetables Reduce Diabetes Risk, Study Finds; August 2010
- Dr. Lam; Cruciferous Vegetables; Michael Lam
- Linus Pauling Institute; Cruciferous Vegetables; Jane Higdon; 2005
- Food and Agriculture Organization of the United Nations; Nutritional and Health Benefits of Citrus Fruits; Cristine Economos, et al.
- The New York Times; The Power of Berries; Tara Parker-Pope; January 2009
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