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Fruits, vegetables, and berries
Fruits, vegetables, and berries are easy to incorporate into the diet. The following are some of the most healthful:
6. Broccoli
Broccoli provides good amountsTrusted Source of fiber, calcium, potassium, folate, and phytonutrients. Phytonutrients are compounds that reduce the risk of developing heart disease, diabetes, and some cancers.
Broccoli also provides essential antioxidants such as vitamin C and beta-carotene. In fact, a single half-cup serving of broccoli can provide around 85%Trusted Source of a person’s daily vitamin C value.
Another compound in broccoli, called sulforaphane, may have anticancer and anti-inflammatory qualities, according to one 2019 studyTrusted Source.
However, overcooking broccoli can destroy many of its key nutrients. For this reason, it is best to eat it raw or lightly steamed.
7. Apples
Apples are an excellent source of antioxidants, which combat free radicals. Free radicals are damaging substances that the body generates. They cause undesirable changes in the body and may contribute to chronic conditions, as well as the aging process.
However, some studiesTrusted Source have suggested that an antioxidant in apples might extend a person’s life span and reduce the risk of chronic disease.
8. Kale
Kale is a leafy green vegetable that offers a wide range of different nutrients. For example, this powerfully nutritious plant is an excellent sourceTrusted Source of vitamins C and K.
People can cook or steam kale. They can also blend it into smoothies or juices for a nutritional kick.
9. Blueberries
Blueberries provide substantial amounts of fiber, antioxidants, and phytonutrients. Unlike minerals and vitamins, phytonutrients are not essential for survival. However, they may help prevent disease and maintain vital bodily functions.
In a 2019 reviewTrusted Source of 16 studies, the authors suggest that consuming blueberries may help protect against cognitive decline, which may help reduce the risk of Alzheimer’s disease. They also found that blueberries might help prevent cardiovascular disease.
Another 2019 studyTrusted Source, this time in mice, found that blueberry polyphenols reduced obesity and certain metabolic risk factors. They also improved the composition of gut bacteria.
According to a 2015 clinical trialTrusted Source, eating 22 grams of freeze dried blueberries every day for 8 weeks led to a significant decrease in blood pressure among women with stage 1 hypertension.
10. Avocados
Some people avoid consuming avocados due to their high fat content. However, avocados provide healthful fatsTrusted Source, as well as B vitamins, vitamin K, and vitamin E. Avocados are also a good source of fiber.
In one 2018 reviewTrusted Source of studies, avocados increased levels of high-density lipoprotein, or “good,” cholesterol. This type of cholesterol removes more harmful cholesterol from the bloodstream.
Avocados might also have anticancer properties. A 2019 test tube studyTrusted Source of avocados showed that colored avocado seed extract reduced the viability of breast, colon, and prostate cancer cells. However, the study did not indicate whether or not the effects would be the same in humans.
Avocados may also have associations with improved nutrient absorption, better overall diet, and fewer metabolic risk factors, according to one 2013 studyTrusted Source.