Mother Nature has provided us with hundreds of different fruits and vegetables — green, red, yellow, orange, blue, purple and white fruits and vegetables that are grown right out of the ground, nourished by sunlight, and are the healthiest foods on the planet. Our chart below defines the health properties and benefits of the most common fruits and vegetables.
To better understand just how powerful plants are, download “The Benefits of Eating the Rainbow” infographic to remind you why it’s important to eat a variety of colorful, vibrant fruits and vegetables
| Type | Health Properties & Benefits |
|---|---|
| Apples | Studies show eating apples may help to prevent certain types of cancers. Quercetin, an antioxidant abundant in apples, helps reduce LDL/bad cholesterol oxidation. Apples are rich in a soluble fiber called pectin. Preliminary studies suggest that pectin may help to reduce levels of toxic heavy metals in the body. |
| Apricots | The high beta-carotene content of apricots makes them an important heart health food; the beta-carotene helps protect LDL cholesterol from oxidation, which may in turn help to prevent heart disease. Apricots contain vitamin B2, potassium, and magnesium. They also contain iron and copper which are important for maintaining healthy blood and helping to prevent iron deficiency. |
| Asparagus | Asparagus is a good source of folate which is vitally important for fetal development. It has been shown to potentially prevent cognitive decline, bestowing it with anti-aging properties! Asparagus is packed with antioxidants, which neutralize cell-damaging free radicals – another reason why it’s a great anti-aging food. A very good source of fiber, vitamins A, C, E and K, asparagus also contains as chromium, a trace mineral that assists insulin to transport glucose from the bloodstream into cells. Asparagus contains high amounts of asparagine, which assists the body in getting rid of excess fluids, salts, which is especially helpful for people with edema, high blood pressure, and other heart-related diseases. |
| Avocado | Rich in flavor and consistency, avocados are great to consume if you’re craving something fatty and thick. High in potassium, they help to keep blood pressure low. They also contain monounsaturated fats which help to lower blood pressure. Good source of vitamin K, which has been indicated to promote bone health in the elderly, and folate. Avocados are a nice source of protein, especially for anyone on a plant-based diet. |
| Bananas | Bananas are a good source of B vitamins, which may help to remedy sleeplessness, mood swings, and irritability. They also contain vitamin C, as well as magnesium and potassium, which make them a great electrolyte replenisher, particularly after exercising or on a hot day. They’re fairly high in natural sugars, so rather than reaching for processed sweet junk foods, next time opt for a banana to satisfy that sweet craving. Peel and enjoy, or blend into a smoothie or juice. (Remember, don’t juice bananas!!) |
| Beets | Numerous studies have shown that beets can help oxygenate blood and enhance exercise performance. Beets are a good source of folic acid, and also contain vitamins A, C, choline, iodine, manganese, organic sodium, potassium, and fiber. Don’t forget to eat or juice those beet greens! The greens have even more iron than Popeye’s favorite veggie. |
| Bell peppers | Rich in vitamin C, which helps to heal cuts and keep teeth and gums healthy. Vitamin A is great for healthy eyes and skin, and helps to protect against infections. Choose any color bell pepper to get the benefits. |
| Blackberries | An excellent source of vitamin C, blackberries have substantial amounts of fiber, iron, calcium, manganese, and potassium. Diets rich in potassium may help to maintain a healthy blood pressure. Berries are the highest source of antioxidants from fruits. |
| Blueberries | Blueberries contain pectin, vitamin C, potassium, and significant amounts of tannins which can kill bacteria. Manganese, which contributes to healthy bones as well as in converting macronutrients to energy, is amply found in blueberries. Rich in flavonoids, consuming these little berries is associated with a decreased risk of type-2 diabetes. Loaded with antioxidants! |
| Broccoli | Broccoli is part of the cruciferous vegetable family, known for benefitting the liver and promoting natural detoxification. High in vitamin E, with an excellent amount of vitamin C. Vitamin C helps heal cuts and wounds and keep teeth and gums healthy. Broccoli contains pantothenic acid and vitamin A which work together to improve rough skin. Good source of iron and B vitamins. Anti-cancer. |
| Butter lettuce | Low in calories and contains chlorophyll. Light, mild way to add green to your juice. |
| Cabbage | High in sulfur, which purifies the blood, and one of very few vegetables that contains vitamin E. Antibacterial, antioxidant, and an anti-inflammatory. |
| Cactus pears | Contain potassium, magnesium, calcium and iron. Also contain vitamin A, in the form of beta-carotene, and vitamin C, which act as antioxidants. |
| Cantaloupes | Sweet, creates a high juice yield, and very low calorie… yet packed full of nutrition. They have commendable levels of beta-carotene, folic acid, potassium, vitamin C, and fiber. Cantaloupes have a great amount of the vitamin B complex, unlike most other fruits and vegetables. |
| Carrots | Carrots are the ABCs of health and one of the most readily available veggies. They’re an excellent source of vitamins A, B, and C. Rich in beta-carotene and carotenoids; they help protect the body from cancer, cardiac disease, and cataract and macular degeneration. They also contain iron, calcium, potassium, and natural sodium. Their delicate sweetness lends them to mixing well in both fruit and vegetable juices, and even people new to vegetable juices tend to love a carrot juice. |
| Celeriac, celery root | See celery, as celeriac contains similar properties. |
| Celery | A great low calorie food, celery also makes a great juice ingredient and goes well with both fruits and other vegetables. The high levels of silicon in celery lend it to helping to strengthen joints, bones, arteries, and connective tissues. High in minerals, including this veggie as part of a healthy diet may help promote healthy blood pressure. It is said that chomping on a stalk of celery is just as good as for your teeth as brushing them. Who knew! |
| Chard | High in vitamin K, which assists with blood clotting, and protects bones from fracturing. All the goodness of leafy greens can be found in chard, no matter what type of chard. Anti-inflammatory. |
| Cherries | Contains iron and helps to build blood. Cherries possess an anti-cancer compound, called ellagic acid, and are high in vitamins A and C. They also contain biotin and potassium. Antibacterial, antioxidant, anti-cancer, and anti-inflammatory. |
| Chayotes | An excellent source of folate, which may assist in preventing heart disease; and a very good source of vitamin C which can help to slow or prevent cancer growth. Also contains manganese which aids in converting proteins and fats to energy; copper, which assists with healthy thyroids; zinc, which is good for maintaining healthy skin; vitamin K, which is needed to prevent bone loss; and potassium, which lowers blood pressure. |
| Collard greens | Rich in chlorophyll, vitamin A, C, beta-carotene, and manganese. Also a source of vitamin E. Antioxidant and anti-cancer, and may be the strongest cholesterol lowerer of all greens. |
| Cranberries | Cranberries are high in antioxidants, particularly proanthocyanidins, which are known for supporting overall health. They also house numerous nutrients that could protect against tooth cavities, urinary tract infections, and inflammatory diseases. Cranberries are diuretic, which can help to flush out excess water in the body. |
| Cucumbers | Cucumbers contain potassium and phytosterols which can help lower cholesterol. They’re high in water, which make them great for juicing. Cucumbers are especially cooling, whether consumed in juice form or placed on the skin. Consume the dark green skin to get a boost of chlorophyll, but make sure the skin isn’t waxed. |
| Dandelion | Very high in vitamin K, which is important for blood and bone health. Is a diuretic, and is very beneficial for the kidneys. Supports the liver and gallbladder as well. |
| Eggplant | Low in calories and sodium, eggplants have a phytochemical called monoterpene that may help prevent cancer cell growth. |
| Fennel bulbs | Fennel contains high levels of vitamin C, as well as folate, potassium and fiber, which all promote cardiovascular and colon health. As a low calorie vegetable, fennel is a great antioxidant and an anti-inflammatory food, and is so easy to juice! Fennel also contains an active ingredient, anethole, which blocks inflammation in the body and can stop cancer cells from multiplying. |
| Grapefruits | High in vitamin C and limonene, which may help protect against breast cancer. Grapefruits have soluble fiber which can help to lower cholesterol. |
| Grapes | Grapes are endowed with vitamins A, B, C and folate, and contain many important minerals like potassium, calcium, iron, phosphorus, magnesium and selenium. The flavonoids found in grapes have antioxidant properties that can lessen the damage caused by free radicals, making them a great anti-aging fruit. |
| Jicama | Low in calories, high in water and fiber content, give this root vegetable a try if you haven’t! It contains calcium, phosphorus, and vitamin C. |
| Kale | Kale is a wonder vegetable! It has the highest vegetable source of vitamin K and may help the risk of developing certain cancers. It’s a fantastic source of calcium, chlorophyll, calcium, iron, and vitamins A and C. Kale is low calorie and yet incredibly dense with nutrients. It’s also a good source of minerals, copper, potassium, iron, manganese, and phosphorus, as well as compounds which promote eye and skin health. |
| Kiwifruit | Excellent source of vitamin C. Vitamin C helps heal cuts and wounds and keep teeth and gums healthy. |
| Leeks | Rich in antioxidants and phytonutrients, leeks share many of the same properties of onions and garlic with a much milder flavor. High water content. Antibiotic. |
| Lemons | High in vitamin C and anti-inflammatory. Lemons and limes contain limonene which may help to prevent breast cancer growth. Also contains natural anti-nausea and overall digestive-aid properties. |
| Limes | Contains vitamin C, vitamin B6, folic acid, potassium, flavonoids and many other phytonutrients. |
| Mangos | Excellent source of vitamin A and C, which is very beneficial to maintaining a strong immune system. Has been found to protect against colon, breast, leukemia and prostate cancers and is a good source of potassium, which is important in assisting to control heart rate and blood pressure. Mango contains a great deal of flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. |
| Melons | Antioxidant and anti-cancer. Reduces the risk of cancer and stroke, due to a naturally occurring chemical called adenosine. |
| Mustard greens | Excellent source of vitamin A; Vitamin A keeps eyes and skin healthy and helps to protect against infections. |
| Onions | Onions contain a naturally occurring chemical which has been found to promote bone health and reduce the risk of osteoporosis. They contain high levels of quercetin, an antioxidant that lessens free radical damage. Red onions can also help to lower blood sugar levels, due to their trace amounts of quercetin. |
| Oranges | Excellent source of vitamin C. Vitamin C helps heal cuts and wounds and keep teeth and gums healthy. |
| Papayas | Antioxidant, anti-cancer. Promote healthy digestion and can reduce constipation with their potent enzymes. High in vitamins A, C, and potassium. |
| Parsnips | Anti-inflammatory, anti-cancer. Good source of vitamins C and E. Also contain protein, iron, and calcium. |
| Peaches | Excellent source of vitamin A and potassium. Peaches also contain boron and niacin. Antioxidant and anti-cancer. |
| Pears | Great source of fiber. Contains vitamin C, boron, and potassium. |
| Pineapples | Great for improving digestion. A good source of potassium and has vitamin C and iron. Contains anti-inflammatory compounds such as bromelain. |
| Plums | 2nd highest source of antioxidants from fruits. Good source of vitamin A and contain some calcium and vitamin C. Antibacterial. |
| Pomegranate | Very rich in tannins and flavonoids. Pomegranates hold promise in helping reduce the risk of prostate cancer due to their lycopene and other phytonutrient content. They are the 3rd highest fruit source of antioxidants. Pomegranates have also been used medicinally to treat tapeworm and diarrhea since Roman times, according to the British Journal of Medicine. |
| Radishes | Antiviral, a digestive, and very detoxifying. A god source of potassium and iron. Anti-mucus and great for colds or after having too much dairy. |
| Raspberries | Very high in antioxidants and a super immune booster. Contains potassium, niacin, and some iron and vitamin C. |
| Romaine lettuce | Contains calcium, omeg-3s, vitamin C, iron, and B-vitamins. Romaine is also rich in minerals. |
| Scallions | Scallions share many of the same cancer-fighting and heart healthy properties as onions and leeks. |
| Spinach | Spinach is an excellent source of vitamins A, C, and E. A good source of calcium, iron, potassium, protein, and choline. Choline supports healthy mental function. |
| Squashes | Winter varieties are an excellent source of vitamin A; Vitamin A keeps eyes and skin healthy and helps to protect against infections. Rich in potassium, an electrolyte which helps prevent muscle cramps and keeps blood pressure low, |
| Strawberries | Excellent source of vitamin C, which helps heal cuts and wounds and keep teeth and gums healthy. Antioxidant, antiviral, and anti-cancer. |
| Sugar snap peas | “A good source of riboflavin, vitamin B6, pantothenic acid, magnesium, phosphorus and potassium, and a very good source of dietary fiber, vitamin A, vitamin C, vitamin K, thiamin, folate, iron and manganese. |
| Sweet potatoes | Excellent source of vitamin C and vitamin A. Keeps eyes and skin healthy and helps to protect against infections, and good source of potassium. |
| Tangerines | Contains similar properties as lemons, limes, oranges, and grapefruits. |
| Tomatoes | Excellent source of vitamin C, as well as antioxidants that may prevent cancer, such as lycopene. Lycopene promotes overall mental and physical health. Good source of potassium. Antioxidant and anti-cancer. |
| Tangerines | Antibacterial, anti-cancer, decongestant, diuretic. Very rich in vitamin A and useful in helping promote detoxification of the liver due to its sulfur content. A good source of calcium, and contains iron and protein, too. |
| Watermelon | Antibacterial and anti-cancer. Contains vitamin A and C, as well as iron and potassium. Their high water content makes them ideal for juicing. |
| Wheatgrass | Rich in chlorophyll, which is excellent at fighting infections. Also very high in vitamins C and E, and beta carotene. Antioxidant, anti-inflammatory, anti-cancer, and antibiotic. |
| Zucchini | Good source of vitamins A and niacin. |
| Type | Health Properties & Benefits |
|---|---|
| Basil | Soothing digestive, antibacterial, antidepressant, and anti-inflammatory. Basil is a good source of magnesium, which assists cardiovascular health by promoting healthy blood flow. |
| Chinese 5-spice powder | Contains cloves, which are rich in vitamins and minerals; cinnamon, which is a powerful antioxidant; Sichuan peppercorns, known for being rich in essential oils and antioxidants; star anise, which has antioxidant properties from vitamin A and C, plus B-complex vitamins; and fennel, an antioxidant rich in minerals, and known for easing the stomach and promoting smoother digestion. |
| Cilantro | Rich in antioxidants and dietary fiber, which can help to lower bad (LDL) cholesterol and raise good (HDL) cholesterol levels. Full of vitamins including folic acid, riboflavin, niacin, vitamin A, beta carotene, vitamin C, and vitamin K. Preliminary research in mice suggests that CSL, (Coriandrum sativum leaves), a phytonutrient in cilantro, may be useful in managing Alzheimer’s disease in a variety of ways, including improved memory. Studies in humans show cilantro may also be of benefit to people with Alzheimer’s due to its vitamin K content. |
| Cinnamon | May reduce inflammation, have antioxidant effects, and fight bacteria. Has been shown to help keep blood sugar in check. |
| Dill | Contains compounds called monoterpenes, flavonoids, minerals and certain amino acids. Soothes digestive system, reduces insomnia, and supports healthy menstruation. |
| Garlic | Antimicrobial, antibiotic, anti-cancer, diuretic, antihistamine, lowers blood cholesterol levels and helps to lower blood sugar levels. |
| Ginger | Supports healthy digestion and is cleansing. Warming to the body. Anti-nausea, anti-inflammatory, antioxidant. |
| Jalapeno | Jalapenos contain capsaicin, which helps to fight migraines and headaches, and nasal congestion and sinus infections. Supports metabolism and aids in efficient fat burning. Anti-cancer, anti-inflammatory. |
| Mint | Supports smooth digestion, as well as indigestion and inflammation. The scent of mint can help to stimulate saliva glands to secrete digestive enzymes which improve digestion. Rich in plant-based omega-3 fats which are an important nutrient for healthy hair, skin, and nails. Anti-cancer. |
| Tarragon | May help lower blood glucose levels. A great source of vitamins C and A. Tarragon also contains calcium, manganese, iron, magnesium, copper, potassium and zinc. |
| Parsley | One of the highest sources of vitamin C. Contains diuretic properties, which means it helps the body to get rid of excess water. Rich in folate which may help prevent certain types of cancers anemias, as well as promote heart health. Anti-cancer. |