The Top 8 Fruits and Vegetables for Optimal Health

Everybody wants to stay healthy; unfortunately, hectic lifestyles can get in the way. While making time to exercise requires time management skills, eating right can be as simple as eating a piece of fruit instead of those potato chips you’re craving. Sure, it’s easier said than done (those potato chips look taster than the veggie sticks), but while eating right might not be the easiest thing to do, it’s the simplest way to maintain overall health and wellness. Here are the top 8 fruits and veggies for optimal health.

Apples

As an excellent source of fiber, apples help with proper digestion and keep you fuller for longer. Apples also contribute to better heart health, reduced risk of stroke, and keeping teeth cleaner throughout the day. The vitamin C in apples has also been linked to improved immune function. Apples can be eaten whole for snacks, made into a healthy side dish of apple coleslaw, or used as a healthier option for dessert, such as in baked apple bars.

Blueberries

Blueberries are high in antioxidants. They are beneficial to blood sugar levels in those suffering from type 2 diabetes, and they have also been linked to improved memory. With all of these awesome health benefits, why not add half a cup (which will only add 42 calories) to your breakfast cereal? Or, you can enjoy blueberries as a snack with a cashew sauce.

Oranges

One of the highest fruits in vitamin C, oranges help boost the immune system and prevent illness (including the common cold). Oranges are low in calories, making them a great snack for the weight-conscious, and they are also high in fiber, which aids in digestion and in reducing high cholesterol. Oranges are a great fruit to eat with lunches or to spread on toast in the form of orange marmalade.

Pear

Having one of the highest levels of soluble fiber in any fruit, pears are great at preventing constipation, heart disease, and even diabetes. The high amounts of fiber have also been linked to reducing the risk of colorectal and stomach cancer. Pears are great on their own for a snack or a side, or they can be made into a nice vinaigrette to put on your salads.

Spinach

The high levels of vitamin K in spinach help maintain healthy blood clotting factors and bone health. Spinach is also high in folic acid, which aids in preventing birth defects in unborn babies, making spinach an excellent veggie for pregnant women to fit into their diets. Spinach is a great leafy green to throw into your salads or to make into a fun side dish, such as mushroom and spinach Italian style.

Kale

Possibly the metaphoric "king of the veggies," kale is loaded with vitamins (the highest levels being vitamin K, A, and C), minerals, and antioxidants that help in preventing disease and aid in anti-inflammatory properties. Kale is nutritionally dense and low in calories, making it the ideal veggie to aid in weight loss. Kale can be cooked on the stove as a side dish or added to a soup for a light dinner. 

Carrots

High in beta-carotene and fiber, carrots act as an antioxidant (that reduces cancer risk) and helps with digestion. Carrots have also been known to promote health of the heart, eyes, and skin. Carrots can be eaten raw for a healthy snack or spiced up for a fun dinner side dish.

Broccoli

Loaded with nutrients and low in calories, broccoli is a great vegetable for lowering the risk of obesity, heart disease, diabetes, and stroke. Generally, broccoli is better for you raw or steamed, but it can also be fried in a sauce to make it a tasty side dish. 

Eating right and taking care of ourselves can be challenging and even discouraging at times. It’s important to keep in mind that some fruits and veggies are better than none and that eating fruits and veggies is one of the best (and easiest) ways to maintain health and wellness.

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