List of fruits and vegetables and their health benefits pdf
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Eating plenty of vegetables may be one of the simplest ways to improve health and well-being.
U.S. Food and Drug Administration
Last Updated on February 23, by Michael Joseph. There are hundreds of types of fruit in the world, and they are popular foods in almost every culture. Believed to originate in Central Asia, there are now hundreds of varieties of apples, ranging from sweet to sour. Nutritionally speaking, apples are a relatively high-carbohydrate fruit and their most significant nutrient is vitamin C.
Per large apple, the nutrient profile looks like this 1 ;. Sharing some resemblances to a peach, apricots are a small fleshy fruit that contain a hard stone technically a seed in the middle. The apricot is a popular fruit with a light orange color and it is best known for its vitamin A and C content. Interestingly, apricots require a cold winter to grow properly, so they generally grow in countries experiencing a true four seasons.
Here are the nutritional values per apricot 2 ;. Avocados are an interesting fruit because they are very low in carbohydrate yet high in healthy fats. However, there are many different ways to use avocados — such as making guacamole, avocado ice-cream, chocolate mousses, and many other interesting dishes.
Avocados are extremely nutrient-dense, and they are rich in fiber, protein, vitamins, and minerals — especially potassium. Here is the nutrition breakdown per standard avocado 3 ;. In particular, banana splits, banana milk, and banana bread are some of the most popular options.
Due to their accessibility and inexpensive price, bananas are one of the most popular types of fruit in the world. One medium banana has the following nutrient profile 4 ;. See here for a full guide to the nutritional benefits of bananas. Blackberries are one of the tastiest fruits around. They are a small edible fruit with a big taste, and botanically they are a kind of berry that grow on brambles.
The fruit has a sweet and succulent taste despite being relatively low in fructose compared to most types of fruit. Blackberries are one of the most commonly cultivated fruits. However, we can also find them growing in their wild state — which purportedly have a better nutritional profile and more polyphenols 5. Nutritionally, here is what blackberries look like per g 6 ;. Due to their availability and popular flavor, they are used as a culinary fruit in cooking — and in the development of various products.
Per g, blackcurrants provide a substantial amount of vitamin C; here is the full macro and micronutrient profile 7 ;. See this full guide to black currants and their nutritional benefits for more information.
Lauded for their purported health benefits, blueberries are a fruit that just about everyone considers healthy. They are certainly rich in health-protective polyphenols, and they offer a decent selection of vitamins and minerals too. On a positive note, research studies demonstrate that blueberries may lower high blood pressure and improve cardiovascular risk factors 8 , 9. Blueberries are somewhat low in carbohydrate too, putting them near the top of the low carb list of fruits.
Boysenberries are a cross between blackberries, dewberries, loganberries, and raspberries. They have a delicious flavor too, and they offer a fairly impressive nutrition profile.
Here are their basic nutritional values;. You may not know it, but capers are actually a category of fruit. Typically served alongside salmon and horseradish sauce, capers are a pea-sized green fruit native to parts of the Mediterranean and Asia.
Botanically speaking, capers are flower buds from the caper bush; they are picked and then pickled. Cherries are one of the most popular fruit varieties, and they are technically a drupe — a fruit with a hard stone inside. The cherry is a small fruit with a sweet and juicy taste. There are also two main types of cherry; sour cherries and sweet cherries. These two varieties are fairly similar, but sour cherries have the slightly better nutritional profile.
Per g, here is the nutritional value of sour cherries 12 ;. To be precise, they are the 7th biggest provider of polyphenols among all foods. Additionally, various chokeberry wines and teas are available. Concerning their nutritional profile, chokeberries provide the following per g 13 ;. Cranberries are a small edible berry with a bright red color. Due to their sour nature, they are usually available in their dried form and contain added sugar.
Similar to chokeberries, they contain large amounts of phytonutrients, and these compounds tend to be very bitter or sour in nature. Nutritionally, cranberries are a decent source of vitamin C per g 14 ;. The date fruit tree, upon which the fruits grow, has a tropical look and—surprisingly—one single tree produces hundreds of pounds of fruit per year. Notably, dates are one of the sweetest types of fruit available, and they have exceptionally high sugar content. Here are the nutrients that four pitted dates provide 15 ;.
Durian is a popular culinary fruit and it commonly features in a variety of Thai, Malaysian and Indonesian dishes — both sweet and savory. Durians have an interesting nutritional profile too. In fact, they are one of the only fruits to contain a decent amount of carbohydrates and fat. Per g, the durian supplies 16 ;. See this complete guide to durian fruit for more information.
Due to the astringent taste, most people consume the berries as jams, teas, juices, syrup, and other elderberry products. Nutritionally speaking, elderberries are rich in polyphenols hence their bitter taste and a great source of vitamin C.
Here is their full profile per g serving 17 ;. Goji berries are a small red fruit native to China and South-Eastern Europe. Traditionally used as a medicinal fruit, goji tea—steeped dried berries—is a common health drink for the Chinese.
However, the dried form of the fruit has become increasingly popular in the West over the past decade. This is partly due to the unusual but delicious taste the berries have; slightly sweet, a little bitter, chewy, and moreish. Interestingly, goji berries are one of the only kinds of fruit to provide carbohydrates and protein. An ounce of dried berries provides around 4g protein which equates to 14g per g. Per ounce 28g serving of the fruit, goji berries provide the following nutrients 18 ;.
As the name suggests, they are native to Peru—as well as other South American countries. Per g, fresh Peruvian groundcherries supply 19 ;.
Gooseberries are delicious but rather sour berries that grow in numerous different countries around the world. The berries only have a short picking season in the summer months, and their color can vary depending upon cultivar and level of ripeness.
Per grams, gooseberries provide 20 :. Grapes are very versatile too, and they form the basis of many different wines, juices, jams, and dessert products. Not many people know this, but grapes are botanically a kind of berry. Although there are thousands of different grape varieties, they are typically classified as either white green , red, purple, or black. The health benefits of grapes are purported to come from their high polyphenol content. However, grapes are also one of the highest-sugar fruits.
As a result, red wine is often thought of as a health drink since it contains concentrated polyphenols and little sugar. Nutritionally, g of fresh grapes provides 21 ;.
It is actually a hybrid fruit, which means that it is not an original species; it was created by the natural crossing of an orange and a pomelo. Grapefruit has a slightly bitter, sour, but a little bit sweet taste. There are also different varieties of the fruit, ranging from white to pink and red. Their vitamin and mineral profile is dominated by vitamin C, and a one cup g serving provides 22 ;. Guava has an interesting appearance and it has a lime-green skin with a pink fleshy center.
Depending on the ripeness of the fruit, guavas may taste anything from slightly sour to sweet. Hint: as guava ripens, its green skin will slowly turn to a light yellow color. If you want sweeter tasting guava, go for one which has tinges of yellow on its skin. Per fruit, the full nutritional breakdown looks like this 23 ;. Jackfruit grows in tropical regions throughout the world, but it is believed to have originated in India.
Jackfruit has a unique name, and the fruit has an interesting appearance too. It looks somewhat like a giant version of an avocado and it is the largest tree fruit in the world. In fact, one fruit can weigh as much as 35kg; imagine carrying that one home!
This tropical fruit is said to taste incredible, with a soft and sweet peach-colored flesh waiting inside. The consensus is that the fruit has a unique taste, and it has drawn comparisons to all sorts of flavors. For instance, these comparisons range from pineapple and mango to potatoes and—surprisingly—pulled pork. Per cup, jackfruit provides various macro and micronutrients including 24 ;. Playing a significant role in traditional Chinese medicine, people have historically believed it to have many powerful effects including anti-bacterial, anti-inflammatory, and contraceptive properties.
In terms of real scientific research, some studies suggest that it may be a viable treatment for chronic constipation We can eat jujube either fresh, dried, or in many different processed products such as jujube tea. Jujube has a sweet and juicy taste when fresh, and this sweetness strengthens in their dried state.
Vegetables are parts of plants that are consumed by humans or other animals as food. The original meaning is still commonly used and is applied to plants collectively to refer to all edible plant matter, including the flowers , fruits , stems , leaves , roots , and seeds. The alternate definition of the term is applied somewhat arbitrarily, often by culinary and cultural tradition. It may exclude foods derived from some plants that are fruits , flowers , nuts , and cereal grains, but include savoury fruits such as tomatoes and courgettes , flowers such as broccoli , and seeds such as pulses. Originally, vegetables were collected from the wild by hunter-gatherers and entered cultivation in several parts of the world, probably during the period 10, BC to 7, BC, when a new agricultural way of life developed. At first, plants which grew locally would have been cultivated, but as time went on, trade brought exotic crops from elsewhere to add to domestic types.
What's the Difference Between Fruits and Vegetables?
Take the Smart Driver online course and you could save on auto insurance! Find out more. Studies have shown that anthocyanins may benefit brain health , help to lower inflammation , and fight cancer and heart disease. In addition to anthocyanins, purple produce offers other key vitamins and nutrients.
Most people know that fruits and vegetables are good for you, but not as many are familiar with the differences between them. In terms of structure, taste and nutrition, there are many distinctions between fruits and vegetables. This article will take a closer look at the differences between fruits and vegetables, and the health benefits they can provide.
Last Updated on February 23, by Michael Joseph. There are hundreds of types of fruit in the world, and they are popular foods in almost every culture. Believed to originate in Central Asia, there are now hundreds of varieties of apples, ranging from sweet to sour. Nutritionally speaking, apples are a relatively high-carbohydrate fruit and their most significant nutrient is vitamin C. Per large apple, the nutrient profile looks like this 1 ;.
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Thank you! I created this huge list of fruits and vegetables so can you can make sure you're getting a large variety of nutrients every single day. Everyone knows that fresh fruit and vegetables are healthy, that they are low in fat, calories, and sodium, have no cholesterol, and are high in fiber. If you eat a full diet with tons of fiber and drink water, you help your body to process the necessary nutrients and then remove the waste efficiently. Those nutrients help give you energy, detoxify from free radicals, cleanse your blood and keep it pumping freely through your body, keep your skin healthy, improve your immune system, strengthen your bones and teeth, and overall keep you healthy! That makes so much sense, but it absolutely blew my mind!
See the Latest Publications. Browse All Publications. Download PDF. Julie Garden-Robinson, Ph. People who eat more generous amounts of fruits and vegetables as part of a healthy diet are likely to have reduced risk of chronic diseases, including strokes, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure. People need different amounts of fruits and vegetables depending on their age, gender and amount of daily physical activity.