What fruits and vegetables are the most useful for the body, which are most rich in nutrients and vitamins. These 10 Plant-Based Foods To Eat Every Day! Read about the benefits of these fruits and vegetables, and remember that plant-based foods are not only beneficial for health and longevity, but also for keeping you in shape.

We have all heard from childhood about the benefits of fruits and vegetables. Natural food is rich in fiber, vitamins, organic compounds, which are indispensable materials for building a healthy body. But which fruits are the most beneficial for the body and why? Let's find out what to add to yours.

1. Apple

There is an English saying: "An apple a day - and you will not get to know the doctor."
The average fruit contains 126 calories..

According to the US Department of Agriculture, in 100 g of this fruit are present:

  • vegetable fiber - 2.4 g,
  • vitamin A - 3 mg.,
  • beta-carotene and lutein - 27 mg each,
  • B1 - 0.03 mg.,
  • vit. C - 4.8 mg.,
  • E - 0.2 mg.,
  • K- 2 μg.,
  • as well as calcium, iron, magnesium, phosphorus.
Eating apples is excellent at reducing appetite and making you feel full. This fruit is indispensable in the kitchen, as it is easy to prepare a lot of low-calorie dishes from it - juices, mashed potatoes, mousses, casseroles and so on. Their systematic use in food will never let you know about obesity, bowel cancer, high blood cholesterol.

2. Lemon

Lemon is a small sun for your table, saturated with organic acids, containing only 26 kcal per 100 g., and:
  • 29 mg. calcium,
  • 18 mg. phosphorus,
  • 120 mg. potassium.
  • The fruit is ready to offer 55 mg. vitamin C,
  • 2 mg. vitamin A,
  • 0.06 mg. vitamin B1 and microdoses of other nutrients.
A few slices of lemon will normalize appetite, in the form of sugar-free lemonade - they will quench intense thirst. Prevents gallstone disease, the development of rheumatism, is able.

3. Apricot

Apricot is a valuable fruit for treating anemia, vascular diseases, metabolic disorders. Available at any time thanks to the transformation into dried apricots. It contains a lot of sugar, but compensates for this deficiency with a large number of nutrients:
  • 15 mg. calcium,
  • 21 mg. phosphorus,
  • 261 mg. potassium,
  • 0.2 mg. zinc in 100 g,
  • 98 mg. vit. A,
  • 1 mg vitamin E
  • 12 mg. vitamin C.
Some fruits from the regions of the Caucasus are especially rich in iodine.

4. Strawberries

Strawberries are perhaps the most delicious and healthy dietary product. Contains only 40 kcal., however, guarantees benefits that are difficult to underestimate. Complete summer diet plans rarely go without it.
Contains:
  • 3 mg. fiber fibers,
  • 17 mg. calcium,
  • 22 mg. magnesium,
  • 23 mg. phosphorus,
  • 153 mg. potassium,
  • 59 mg. vitamin C,
  • 1 mg. vit. A,
  • 0.3 mg. vit. E,
  • 2.5 mg. vitamin K.
Eating strawberries strengthens blood vessels, boosts immunity, controls appetite and even helps against depression.

What are the healthiest vegetables for the body?

5. Cabbage

Cabbage is easily converted to a delicious and effective fat burner.
Its calorie content is about 22 kcal. per 100 grams.

In ripe fruits:

  • up to 1% fiber
  • up to 0.5% organic acids,
  • 0.3% pectin,
  • 38 mg. potassium,
  • 17 mg. sodium,
  • 6 mg. calcium
  • 9 mg. phosphorus,
  • many vitamins of group B, A and C.
Zinc, iodine, sulfur, silicon are present in small amounts. Among other things, tomatoes have a special compound choline, which processes cholesterol, heals the liver, improves immunity and stimulates blood formation. The benefits of fruits and vegetables are really obvious!

10. Bulgarian pepper

Bell pepper is very diverse in composition, but extremely rich in vitamin C (up to 450 mg!) And carotene (up to 16 mg), vitamins B and PP, essential oils. It stimulates bowel movements, improves memory, and even enhances hair growth.

Of course, the range of healthy fruits and vegetables is not limited to this list. A complete list of them with all the healing properties will take a book in several volumes. At the very least, it should be remembered that eating vegetables and fruits for weight loss is our best friend, as well as the simplest guide to health, beauty and longevity.

About the beneficial properties of fruits everyone knows from childhood. They contain a minimum amount of calories, and therefore are very actively used in the preparation of a dietary menu. Fruits are rich in vitamins, and therefore enhance human immunity. Fruits are equally useful for the heart and blood vessels - especially apples, apricots and citrus fruits. But it is better to drink fruit juices only those that do not contain preservatives.

Beneficial features

Fruits contain bioflavonoids necessary for the normal functioning of all body systems, they normalize blood pressure, increase the elasticity of the walls of blood vessels, and promote the elimination of free radicals.

One of the varieties of bioflavonoids are catechins, which are useful for the functioning of the cardiovascular system; these components also help fight headaches and cancer cells.

Most fruits contain pectins - substances whose action is aimed at normalizing the functioning of the intestines. Fruits contain vitamins, pomegranate contains almost all macro- and microelements, many fruits have a low energy value.

Harmful properties

Fruits bring not only benefits, but also harm, as a result of their use, the secretion of gastric juice is stimulated, which leads to the mobility of the walls of the stomach and an increase in the feeling of hunger.

Fructose is transformed into acetyl-coenzyme A, which enhances the processes of fat deposition. Eating large quantities of fruit leads to metabolic disorders, hypertension, atherosclerosis, diabetes mellitus.

Overuse of oranges can provoke allergies and gastrointestinal disorders, acid has a damaging effect on tooth enamel. Apricots, peaches and nectarines are also difficult to digest and should be eaten separately from other dishes.

Bananas take a long time to digest, from the presence in the diet in large quantities threatens varicose veins and thrombophlebitis. Watermelon absorbs all harmful substances from soil, water and air, it is recommended to eat it 2 hours before or after a meal, the fruit is not recommended to be combined with bread.

Before eating, all fruits must be thoroughly washed, only ripe fruits should be bought, green ones can provoke an upset stomach.

Apples- the most widespread and accessible for Russians (and not only) fruits, containing 16-24% of sugars, fiber, pectins, minerals, vitamins, organic acids and other biologically active substances.

Apples are healthy fruits for the heart, they are low in calories and practically do not contain harmful substances. Due to the high content of dietary fiber (2.0 g / 100 g), pectins (1.0 g / 100 g), apples contribute to the elimination of many toxins from the body and prevent the conversion of carbohydrates into fats.

In apples, the peel is perhaps the most useful. Scientists at Cornell University (USA) have convincingly proved that the peel contains substances that have powerful anti-sclerotic, antihypertensive and antitumor effects. But don't forget to wash your apples thoroughly!

Speaking about which fruits are good for the heart, one cannot fail to mention apricots... They are rich in sugars (dried - up to 80%), organic acids, dietary fiber (1.8 g / 100 g), including pectins.

What else these fruits are useful for is their high content of vitamins, minerals (especially potassium - about 300 mg%, phosphorus, iron and magnesium). Experts at the Zurich Nutrition Institute have come to the conclusion that apricots are essential in nutrition, especially for knowledge workers.

Researchers believe that the longevity of the Hunza people, who live on average for more than 100 years, is due to the nature of their food - they eat mainly apricots and whole grains of wheat and barley. Dried fruits with seeds (apricots) or without (dried apricots) are very useful.

Why citrus fruits are useful for the body

Citrus(oranges, lemons, grapefruits, tangerines) are surprisingly healthy, they are rich in vitamin C (in grapefruit - up to 60 mg / 100 g, in lemon - up to 50 mg / 100 g), they contain a small amount of beta-carotene, vitamins A, P, PP, B1, B2, flavonoids, phytoncides, trace elements (K, Ca, Mg, P, Fe).

But when the fruit is stored, vitamin C is destroyed. The peel of lemons is especially rich in biologically active substances.

What other benefits of these fruits for the body? Citrus fruits are low in calories, they improve digestion, activate metabolic processes, and normalize cholesterol metabolism.

In fruits (namely in fruits, and not in juice) - a large amount of fiber and pectins, which improves bowel function, promotes binding in the intestines and excretion of harmful substances and reduces putrefactive processes in the colon.

Citrus fruits improve blood circulation (blood flow) and microcirculation in the vessels of the heart, in the blood capillaries, in the peripheral vessels (including the vessels of the genital organs), arms and legs. This improves performance and helps prevent cardiovascular disease.

What fruits are healthier than others? Grapefruit, of course! Two whole grapefruits help lower blood cholesterol levels and normalize its metabolism: lowering the "bad" cholesterol and increasing the "good" cholesterol.

Knowing how fruits are useful for the body, we must not forget about some of the nuances. For example, you should not mix fruits with other foods, as this disrupts the digestion process. It is best to eat fruit in the morning on an empty stomach. Don't eat fruit for dessert. You can eat fruit no earlier than 3 hours after lunch or 1-1.5 hours before it.

Features of the pomelo:

  1. It has a beneficial effect on the cardiovascular system. Potassium strengthens the heart and blood vessels, normalizes blood pressure, heart rhythm.
  2. Strengthens the immune system, improves resistance to viral and colds. Ascorbic acid speeds up the healing process, improves human well-being. Using the fruit for prevention reduces the risk of seasonal illness.
  3. Increases hemoglobin, relieves anemia.
  4. Reduces the level of bad cholesterol. Vitamin E helps to cleanse blood vessels from plaque, which reduces the chances of atherosclerosis and its complications - heart attack and stroke.
  5. Improves metabolic processes in the body. Lipase promotes the breakdown of proteins. Fiber stimulates the elimination of toxins.
  6. It fights against oncological neoplasms, it is an excellent prophylactic agent against tumors. Lemonoids prevent cancer cells from multiplying.
  7. Strengthens bone tissue. Calcium contributes to quick recovery from fractures.
  8. Improves mood, improves tone. Essential oils increase efficiency and concentration.
  9. Promotes weight loss. Low calorie content and the ability to quickly saturate the body makes it possible to use pomelo in dietary nutrition.
  10. Makes tooth enamel stronger. Ascorbic acid and calcium reduce gum bleeding.
  11. Promotes the removal of sputum in respiratory diseases (cough, asthma).
  12. Improves skin condition, makes it elastic.

The benefits and harms of fruit juices

Speaking about the benefits and dangers of fruit juices, you should clarify which products are meant - ready-made (store) or natural (freshly squeezed).

Fruit and vegetable juices are certainly healthy if they are made from freshly picked fruits and vegetables and are immediately consumed. Alas, most fruits and vegetables come from afar, are harvested unripe, ripen on the way and in storage, and chemicals are used.

Nature has endowed vegetables and fruits with a considerable amount of vitamins, micro-, macroelements that are so necessary for the body. Please note that those fruits that are colored orange are rich in vitamin A, which has a positive effect on blood vessels and the heart. If you want to improve their performance, then eat enough healthy apricots, oranges, peaches. C is a cholesterol fighter, a vitamin that can strengthen the immune system. You will find it in black currants, kiwi and, of course, citrus fruits. Cucumbers will rid the body of toxins. It is important to know exactly how fruits and vegetables affect the body in order to properly adjust the diet.

Vegetables and fruits for health

Cucumber

This vegetable consists almost entirely of water, it cleanses the body, removing toxins, as well as dangerous toxic compounds. Cucumbers are those vegetables that are great for cleansing the stomach, intestines and kidneys. In addition, they contain tartronic acid, which prevents the conversion of carbohydrates into fats. Therefore, you can consider these vegetables a means for losing weight, unless of course you use it in the form of a salad, generously seasoned with mayonnaise. Those looking to rejuvenate their skin will love cucumber masks. Cut the vegetable into thin plastics and wipe the skin, this "tonic" gives a lifting and whitening effect. If you make a gruel from a vegetable and add a couple of drops of oil (olive), lemon juice to it and apply for a few minutes on your face, then you can refuse an unnecessary trip to a beauty salon, the skin after such a home procedure will become much better.

A tomato

Tomatoes improve digestion, contain lycopene, which prevents the formation of cancerous tumors. Take note that this substance is better absorbed when combined with vegetable oil. Tomato juice has a beneficial effect on the cardiovascular system. Also, these vegetables have anti-inflammatory effects. By consuming tomatoes regularly, you will preserve your eyesight, improve brain activity, give the body protection from the sun's radiation, and prevent cancer.

Potato

This vegetable is rich in phosphorus, potassium and iron. It has a positive effect on the metabolism, due to the fact that it removes salts and fluid from the body. However, the calorie content of potatoes is quite high, and they should not be overused, especially for those who save the figure. Potatoes, unlike many other vegetables, are one of our favorites. It's important to cook your vegetables the right way to maximize your health benefits. To do this, bake the potatoes in the oven, or stew them in a little water with other vegetables, such as carrots, garlic, beans and onions, these foods are also healthy.

Broccoli

This delicious cabbage increases immunity, enhances resistance to various pathogens of ailments. Since the strength of the immune system is dependent on the lymphatic system, two-thirds of the tissues of which are located in the intestines, the fiber that is part of this vegetable frees the intestines from the load in the form of toxins and toxins, strengthens the body from the inside.

The healing properties of broccoli make it a useful product for those suffering from gastric ulcers. Broccoli, due to its chromium content, has a positive effect on the pancreas, stabilizing the production of insulin and regulating the amount of sugar in the blood. Broccoli is one of those vegetables that tastes just as healthy.

Beet

Contains a unique set of useful items. Unlike many other vegetables, beets practically do not part with their beneficial properties after heat treatment. Salads made from it are foods containing a lot of folic acid, which is so necessary for pregnant women. Beets have gained popularity among other vegetables for their ability to regulate fat metabolism, which is very important for those who suffer from liver disease, as well as obesity.

Beets cope with chronic constipation, they are often given to children. It is able to enhance intestinal peristalsis, to establish the metabolic process. It also contains iodine, therefore it is indicated for ailments associated with the work of the thyroid gland. It is also indispensable in the diet of those who are of advanced age and suffer from atherosclerosis or hypertension.

Zucchini

It is a popular dietary vegetable that has a beneficial effect on the condition of the skin and the digestive system. The composition includes phosphorus, potassium, magnesium necessary for the body. Also contains C, B1,2. These vegetables are able to normalize water, salt metabolism, have a diuretic effect. Eliminate the accumulation of fat, excess water and salt. Zucchini - those products that are recommended for hepatitis, gallstone disease, hypertension, chronic colitis, pyelonephritis, atherosclerosis, as well as chronic nephritis. Caviar prepared from zucchini, in compliance with the "dietary" technology, is indicated for urolithiasis, metabolic disorders, gout, problems with excess weight. The consumption of food, which contains a considerable amount of these vegetables, is recommended as part of comprehensive recovery measures after poisoning.

Eggplant

It turns out that the eggplants originally came to us from India itself. In this country, the usefulness of vegetables has been known for four thousand years. Eggplants are low-calorie foods, in which, in addition to the necessary fiber, there are very important minerals (potassium, iron, phosphorus, magnesium and others). In addition, eggplants are a storehouse of the antioxidant anthocyanin, which is essential for the productive work of the brain. According to scientists, eating enough of these vegetables will reduce the risk of dementia and stroke.

Orange

This citrus is rich in C vitamins and trace elements necessary for those who suffer from anemia. The beneficial fruits quench thirst in case of fever. Orange has antioxidant properties. It has a rejuvenating effect. It removes metabolic products, as well as toxins from the body, prevents aging of the body.

Bananas

They differ from other fruits in their high starch content. At the same time, they are useful for those who suffer from gastrointestinal diseases. Bananas have been shown to improve heart function. Contains fiber and pectin.

Garnet

The beneficial properties of these fruits have been celebrated since ancient times. Fruit juice is diuretic, choleretic, analgesic, anti-inflammatory and antiseptic. The pomegranate fruit has a positive effect on coughs, colds, malaria. It is a tonic for exhaustion, improves blood quality.

Grapefruit

The beneficial properties that the fruit possesses are explained by the presence of vital elements B2, P, C, carotene, potassium, calcium, organic acids. Freshly squeezed juice strengthens the central nervous system, it is useful during periods of physical and mental overload. It is also believed that grapefruit can help you lose weight.

Fig

Figs are rich in sugars, vitamins and proteins, as well as pectin, fiber, trace elements. There is no less iron in it than in apples. Since it is rich in salts and potassium, it has a miraculous effect on heart disease, venous insufficiency, as a prophylactic agent against hypertension. These fruits stimulate metabolic processes, improve digestion.

Kiwi

The beneficial properties of the fetus consist in the presence of a large amount of vitamin C, the ability to release blood vessels from blood clots, thereby prolonging life. According to experts, the body will be especially grateful if you pamper it by eating one kiwi fruit a day in the spring.

Pomelo

Scientists have found that pomelo increases vitality, gives endurance and performance, and also improves mood. If you are looking to lose weight, these fruits are for you, they will accelerate the breakdown of fat and give you a feeling of fullness.

Persimmon

The beneficial properties of these fruits work due to the large amount of dietary fiber contained in persimmons, as well as the richness of trace elements. The fruit is rich in antioxidants, contains tannins and organic acids, potassium and magnesium. Thanks to the presence of pectin, it helps to cope with indigestion.

Apple

One of the most affordable and popular fruits. Useful properties consist in the presence of a whole complex of vitamins in apples: C, B1.2, E, P, carotene, iron, manganese, calcium, pectin, potassium, sugar, organic acids. These fruits normalize the activity of the gastrointestinal tract, it is recommended to eat them twenty minutes before the main meal, because apples stimulate the production of gastric juice.

Nutrient Content of Fruits


Products Squirrels Water Glucose Fats Starch Sucrose Carbohydrates Fructose
cucumbers 0.65gr 95.23gr 0.76gr 0.11gr 0.83gr 0.03gr 3.63gr 0.87gr
tomatoes 0.88gr 94.52gr 1.25gr 0.2gr 3.89gr 1.37gr
potato 1.68gr 81.58gr 0.53gr 0.1gr 13.49gr 0.28g 15.71gr 0.34gr
broccoli 2.82gr 89.3gr 0.49gr 0.37gr 0.1gr 6.64gr 0.68gr
beet 1.61gr 87.58gr 9.56gr
zucchini 1.21gr 94.79gr 1.07gr 0.32gr 0.05gr 3.11gr 1.38gr
eggplant 0.98gr 92.3gr 1.58gr 0.18gr 0.26gr 5.88gr 1.54gr
Orange 0.94gr 86.75gr 0.12gr 11.75gr
bananas 1.09gr 74.91gr 4.98gr 0.33gr 5.38gr 2.39gr 22.84gr 4.85gr
Garnet 1.67gr 77.93gr 1.17gr 18.7gr
grapefruit 0.77gr 88.06gr 1.61gr 0.14gr 3.51gr 10.66gr 1.77gr
figs 0.75gr 79.11gr 0.3gr 19.18gr
kiwi 1.14gr 83.07gr 4.11gr 0.52gr 0.15gr 14.66gr 4.35gr
pomelo 0.76gr 89.1gr 0.04gr 9.62gr
persimmon 0.58gr 80.32gr 5.44gr 0.19gr 1.54gr 18.59gr 5.56gr
Apple 0.26gr 85.56gr 2.43g 0.17gr 0.05gr 2.07gr 13.81gr 5.9gr

Vitamins (per 100gr)

Products Aretinol B1 B2 B3 B4 B5 B6 B9 C E K1 carotene-β (provitamin A)
cucumbers 31.5 μg 0.027 mg 0.033 mg 0.098 mg 6 mg 0.259 mg 0.04 mg 7 mcg 2.8 mg 0.03 mg 16.4 μg 45 mcg
tomatoes 249.9 μg 0.037 mg 0.019 mg 0.594 mg 6.7 mg 0.089 mg 0.08 mg 15 mcg 13.7 mg 0.54 mg 7.9 μg 449 μg
potato 2.4 μg 0.071 mg 0.034 mg 1.066 mg 11 mg 0.281 mg 0.203 mg 18 mcg 9.1 mg 0.01 mg 1.6 μg 5 mcg
broccoli 186.9 μg 0.071 mg 0.117 mg 0.639 mg 18.7 mg 0.573 mg 0.175 mg 63 μg 89.2 mg 0.78 mg 101.6 μg 361 μg
beet 9.9 μg 031 mg 0.04 mg 0.334 mg 6 mg 0.155 mg 0.067 mg 109 μg 4.9 mg 0.04 mg 0.2 μg 20 mcg
zucchini 60 mcg 0.045 mg 0.094 mg 0.451 mg 9.5 mg 0.204 mg 0.163 mg 24 mcg 17.9 mg 0.12 mg 4.3 μg 120 mcg
eggplant 6.9 μg 0.039 mg 0.037 mg 0.649 mg 6.9 mg 0.281 mg 0.084 mg 22 mcg 2.2 mg 0.3 mg 3.5 μg 14 mcg
Orange 67.5 μg 0.087 mg 0.04 mg 0.282 mg 8.4 mg 0.25m 0.06 mg 30 mcg 53.2 mg 0.18 mg 71 μg
bananas 19.2 μg 0.031 mg 0.073 mg 0.665 mg 9.8 mg 0.334 mg 0.367 mg 20 mcg 8.7 mg 0.1 mg 0.5 μg 26 mcg
Garnet 0.067 mg 0.053 mg 0.293 mg 7.6 mg 0.377 mg 0.075 mg 38 mcg 10.2 mg 0.6 mg 16.4 μg
grapefruit 345 mcg 0.043 mg 0.031 mg 0.204 mg 7.7 mg 0.262 mg 0.053 mg 13 mcg 31.2 mg 0.13 mg 686 mcg
figs 42.6 μg 0.06 mg 0.05 mg 0.4 mg 4.7 mg 0.3 mg 0.113 mg 6 μg 2 mg 0.11 mg 4.7 μg 85 mcg
kiwi 26.1 μg 0.027 mg 0.025 mg 0.341 mg 7.8 mg 0.183 mg 0.063 mg 25 mcg 92.7 mg 1.46 mg 40.3 μg 0.5 mg
pomelo 2.4 μg 0.034 mg 0.027 mg 0.22 mg 0.036 mg 61 mg
persimmon 488.1 μg 0.03 mg 0.02 mg 0.1 mg 7.6 mg 0.1 mg 8 mcg 7.5 mg 0.73 mg 2.6 μg 253 mcg
Apple 16.2 μg 0.017 mg 0.026 mg 0.091 mg 3.4 mg 0.061 mg 0.041 mg 3 μg 4.6 mg 0.18 mg 2.2 μg 27 mcg

To maximize the beneficial properties that are endowed with foods, eat fruits and vegetables correctly, try not to heat them.

During the canning process, the positive properties of vegetables and fruits are also greatly reduced. If making juice, drink it immediately. In addition, the most healthy vegetables come from a private garden that have not been treated against pests, the same rule applies to fruits.

It is important that the necessary vegetables, fruits, herbs are present on your table every day. They are many times more useful than products - semi-finished products and fast food products. Health is in your hands, and on the way to it, the most important thing is proper nutrition. Which means a diet rich in healthy foods.

Vegetables, fruits and berries have long been included in most health and general strengthening diets. They have high energy properties and are useful for everyone. They contain a lot of various valuable substances. The most common in our diet are the following fruits and vegetables.

Why are apricots useful? They contain 20-27% sugars, provitamin A, vitamins C and B, potassium and iron salts, phosphorus, magnesium, organic acids. Apricots are very useful in kidney disease, to improve memory, increase the level of hemoglobin in the blood. For diarrhea, it is not recommended to eat apricots in large quantities. But with constipation, a few apricots or a little dried apricots, especially in combination with kefir, will perfectly clear the stomach.

Why oranges, grapefruits, lemons are useful. Citrus fruits are a great source of vitamin C and are a treasure trove of health-promoting chemicals.

Grapefruit is especially useful, as its use helps to lower cholesterol levels, and therefore, reduce the risk of cardiovascular diseases. When using citrus fruits, remember that they are much healthier fresh with pulp than juices from them. Citrus pectin is a soluble fiber found only in fruits but not in juice. Fresh citrus fruits are indispensable for vitamin deficiencies, to increase immunity, they dissolve salts, promote active longevity and vigor. Many healers recommend using grapefruit more often to lower blood pressure. Citrus fruits should be consumed before meals for better absorption.

In a very small number of people, oranges can cause latent allergies.

Why are watermelons useful?... They contain vitamins C, PP, B, a lot of carbohydrates and microelements. They remove toxins from the body, are an excellent diuretic, increase intestinal peristalsis. Watermelon seeds have valuable anti-rot and hemostatic properties. Watermelon does not irritate the kidneys and urinary tract, and the content of basic substances contributes to the regulation of acid-base balance. Regular consumption of watermelons prevents blood clots. Some researchers believe that the substances contained in watermelons have anti-cancer effects. Watermelons are included in medical nutrition for gout, diabetes, sclerosis, kidney and heart disease, and constipation. A good effect watermelon gives in some diseases of the endocrine system, if necessary, fasting. Pectin substances, fiber create optimal conditions for the intestinal microflora. It is not advised to get carried away with watermelon for ulcers, gastritis with high acidity, colitis, diarrhea and for cardiovascular diseases with edema.

Why are bananas useful?... A source of fiber, potassium, carotene, vitamins C, P, sugar (sucrose and fructose up to 16%), antidepressants. They lower blood cholesterol and have antibiotic properties. They are recommended for the prevention of cancer and heart disease, depression. However, people with a tendency to be overweight should eat bananas in moderation.

Why cherries are useful. Contains glucose, fructose, vitamins C, B, PP, minerals (copper, potassium, iron, magnesium. A particularly valuable variety is the Vladimir cherry, which is quite common in our country. Cherries are widely used in folk medicine, the fruits are very useful for anemia, lung diseases , kidneys, constipation, atherosclerosis. Fruits of cherries improve appetite and digestion, quench thirst, have an expectorant, antiseptic effect. It is best to eat cherries half an hour or an hour before meals. Cherry juice is effective for inflammation of the upper respiratory tract, as an expectorant. medicine recommends eating cherries with milk. Decoction of stalks is used as a good hemostatic and diuretic. Decoction of cherry branches is prescribed by folk healers for diarrhea, and decoction of fresh leaves in milk is used for jaundice.

Why a pear is useful... Contains tannins, astringents, fiber, a large amount of vitamins. In terms of the content of sugars, the fruits of the pear are inferior to those of the apple tree, but there are fewer acids in it, which is very important with increased acidity. The fruit also contains valuable pectin substances and phytoncides. Pears lower blood pressure and dissolve kidney stones, which is very beneficial for hypertension and kidney stones. A decoction of dried pears is prescribed in folk medicine for colds, fever, cough, diarrhea. The fixing property of pears depends on the amount of tannins in them. Most of them are found in the fruits of the wild pear. A thick decoction of fruits is prescribed in the form of lotions for headaches. Pears, unlike cherries and oranges, are best eaten after meals, but not earlier than an hour later, since, eaten on an empty stomach, they disturb digestion.

What is melon good for?... The chemical composition of the melon depends largely on the cultivar. The pulp contains easily digestible sugars, carotene, vitamins C, P, fiber, a large amount of folic acid and iron, pectin substances, fats, and mineral salts. In folk medicine, it is widely used as a remedy. Melon is recommended for stomach diseases, various mental disorders (a wonderful natural antidepressant), for tuberculosis, scurvy, gout, arthritis.

A decoction of melon seeds in milk is used by healers for urinary retention, for bladder stones, melon juice for constipation and hemorrhoids.

In addition, melon is used for anemia, cardiovascular diseases, atherosclerosis, kidney and liver diseases. Eating melon has its own characteristics: it is eaten as a separate dish and chewed thoroughly, otherwise it is poorly digested.

In folk cosmetics, melon pulp (rich in vitamin A) is used as a "miracle elixir", which makes the skin soft and fresh. If you apply melon masks regularly for a month, the skin will become elastic, a matte blush will appear.

Why strawberries (strawberries) are useful. Traditional medicine recommends these berries to eliminate gallstones, recommends for heart disease, stomach ulcers, intestinal infections, kidney disease, anemia, cholecystitis, Graves' disease. Strawberries are very good at restoring strength, activating the brain. Scientists who have conducted research have found that it normalizes metabolism.

Why are raspberries useful?... Raspberry jam added to hot tea is effective for colds. Fresh raspberries are also very healthy. Raspberry fruits contain sugar and organic acids, are recommended for hypertension, atherosclerosis. For nephritis and gout, raspberries should be treated with caution.

Why tangerines are useful... Rich in vitamin C and carotene. It is believed that they contribute to the normalization of metabolism and have anti-cancer properties. But sometimes it can be the cause of latent allergies. Best absorbed half an hour before meals.

Vegetables and fruits are the source of human health, youth and beauty. Plant foods contain a huge amount of vitamins, minerals, fiber and other substances necessary for the proper functioning of the human body. Fruits and vegetables contain the ability to strengthen the human immune system, to protect the body from various diseases. A big plus is the content of antioxidants in fruits and vegetables - substances that slow down the aging process of the body. Eating fruits and vegetables, the ability to properly store and prepare them provide a person with good health, energy and attractiveness.

Eating vegetables and fruits is essential to maintain human health. Specialists recommend that each person eat several servings of vegetable fruits daily... Any fresh fruit or vegetable, a handful of berries, a plate of salad or any vegetable dish, and a glass of freshly squeezed juice can be considered one serving. The benefits of vegetables and fruits mainly lie in the high content of various vital elements in these products. Fruits and vegetables are high in vitamins. However, each fruit has a unique vitamin composition.

Vitamin A is found in large quantities in tomatoes, carrots, parsley, peaches, apricots. Legumes and potatoes are rich in B vitamins. Vitamin C is found in red bell peppers, citrus fruits, apples, cabbage, green onions. The sources of vitamin E are cabbage, carrots, potatoes, spinach, sea buckthorn. Vitamin K is found in cauliflower, Brussels sprouts, tomatoes and herbs, and vitamin P is found in oranges, lemons, grapes, cabbage, black currants, and raspberries.

The benefits of vegetables and fruits can be judged by their color. So, yellow fruits are rich in cartenoids that strengthen the human cardiovascular system. These fruits include yellow apples, apricots, peaches, melons, bananas, pineapples, cauliflower, corn. Orange colored vegetables and fruits contain beta caratin which is a strong antioxidant and has anti-cancer properties. These are carrots, mangoes, pumpkin, sea buckthorn, etc. Red color indicates the presence of flavonoids in vegetables and fruits., which protect the body from the effects of free radicals, allowing a person to stay youthful and attractive for longer. Red fruits also help relieve urinary tract inflammation and reduce the risk of cancerous tumors. Red vegetables, fruits and berries are red apples, watermelons, cherries, pomegranates, strawberries, raspberries, cranberries, tomatoes, beets, etc.

Green vegetables and fruits contain chlorophyll, magnesium, potassium and calcium which improve the digestion process, strengthen the nerves, etc. Such vegetables and fruits are also rich in vitamins A, B, C. Some apples, kiwi, avocado, cucumbers, cabbage, peas, spinach, celery, lettuce, etc. have a green color. Lilac fruits- blueberries, blueberries, blackberries, grapes, plums, eggplants - are also sources of antioxidants that slow down the aging process and have antimicrobial effect.

  • Vegetables supply not only vitamins to the human body, but also minerals such as iron, magnesium, phosphorus, calcium, potassium, etc. Moreover, vegetables and fruits contain organic acids and essential oils. These substances improve the digestion process, prepare the body for the intake of heavier foods, and promote better absorption of fish and meat.

Another positive quality of vegetables and fruits is their low calorie content. Thanks to this quality, vegetables and fruits are an integral part of diets and medical nutrition of people suffering from overweight.

In order to store more vitamins in vegetables and fruits, you need to be able to properly store and prepare them. Most of the nutrients are found in fresh and frozen vegetables. You should not eat vegetables and fruits that have become soft and wrinkled.

Thermal processing and the effects of sugar negatively affect vegetables and fruits... Vegetables lose vitamins almost completely during boiling and press cooking. For example, boiled cabbage, as well as boiled or fried zucchini practically do not benefit the human body. Carrots, beets, garlic, green peas and celery suffer much less harm during thermal processing. The best way to cook vegetables is considered to be microwave cooking with the least amount of liquid, and steaming and frying on a grill or flat metal surface without adding oil.

To preserve the greatest number of nutrients, vegetables are recommended to be washed, peeled and chopped just before the cooking process. It is better to peel carrots, potatoes, beets after boiling. Vegetables should not be placed in water before it boils. Any greens should be added to dishes already before serving food on the table.

Despite the fact that vegetables and fruits are incredibly beneficial to human health, modern production often involves the use of pesticides. Pesticides are harmful to human health, however, vegetables and fruits do not contain so much of them as to pose a threat to health.

Of course, it is better to grow vegetables yourself or purchase organic products. However, not everyone has such an opportunity. Therefore, before consuming vegetables and fruits purchased at the market or in the grocery store, they must be thoroughly washed and processed. Most pesticides are found in the skins of fruits and vegetables, so it is best to peel them off. Before cleaning root crops, you must first rinse them thoroughly in clean, preferably lathered water. Hard fruits can be washed with a sponge or brush. Before use, citrus fruits are scalded with boiling water and washed in cold water. The upper leaves are removed from the white cabbage and the stump is removed from it. Peel fruits and vegetables with a stainless steel knife. If yellow spots are found under the peel, then it is advisable to remove them, since this is an indicator of the accumulation of nitrates. To measure the content of nitrates in vegetables and fruits, a nitrate tester is used, it helps to quickly and accurately determine their amount.

Fruits and vegetables are indeed very healthy, but their benefits directly depend on the way they are stored, processed and prepared. In order for the use of fruits and root crops to have a beneficial effect on the human body, it is necessary to observe the above rules for storage, washing, canning, cooking, etc.

Fruits and vegetables are the key to good health, vigor, energy, external beauty and optimism. Thanks to the use of vegetables and fruits in proper quantities, a person maintains his health in good condition, remains young, attractive and cheerful for a longer time.