• KATE .J


Updated: Jun 13, 2019


The importance of adding organic vegetables and fruits to your diet cannot be overemphasized. A diet that is rich in vegetables – and fruits – help to minimize the risk of heart disease, stroke, and even lower blood pressure. It can also prevent some forms of cancer, lower the chances of digestive and eye problems as well as have a positive impact on blood sugar, which keeps your appetite in check.

Eating lots of non-starchy fruits and vegetables – like pears, apples, green leafy vegetables, etc. – can promote weight loss since they have low glycemic loads. This will prevent the spike of blood sugar, which tend to increase hunger.


There are at least nine different families of vegetables and fruits; each one with hundreds of various plant compounds which are beneficial to health. Eating the right mix will provide your body with the essential nutrients it needs to function t full capacity and remain in top shape at all times.

Check the nutrition values and benefits of the following vegetables so that you can take advantage of them for sound health:


This is a cruciferous vegetable and belongs to the Brassica family to which others like collards, kale, Brussels, cabbage, bok choy, etc. also belong. All of these members are loaded with phytochemicals with potent antioxidant properties.

Broccoli is chock full of fiber, calcium, vitamins C and A as well as sulforaphane, a health-promoting compound that combats cancer.


Spinach is usually available all year-round in grocery stores in every part of the country even though most are under-utilized. These leafy greens can provide a lot of minerals and vitamins that will boost up your overall health.

Spinach comes with vitamins A, C, K, and B-vitamin folate. It also contains phytochemicals which help in fortifying your immune system as well as flavonoids which possess antioxidant properties that can prevent the occurrence of some cancers.

A diet that is rich in vegetables – and fruits – help to minimize the risk of heart disease, stroke, and even lower blood pressure


Beets come with healthy doses of B-vitamin folate, fiber, and iron. Red beets provide betacyanin, a pigment that is known to protect against colon cancer.


Carrots are excellent sources of fiber which help in the maintenance of bowel health, weight maintenance, and lower blood cholesterol. It also has beta-carotene, an antioxidant that is responsible for the orange pigment of carrots as well as other deep orange foods like pumpkin, papaya, cantaloupe, etc. Beta-carotene converts to vitamin A in the human body and contributes to the maintenance of your eyes, keeps your skin healthy, and boosting your immune system considerably. It is also known to protect against the onset of certain forms of cancer.

Sweet Potatoes

Sweet potatoes are loaded with beta-carotene as well as with vitamin C, fiber, folate, vitamin B6, and potassium. They are nutritious, especially when eaten with the skin unpeeled. The skin of sweet potatoes is not fattening, which is quite contrary to popular dieting myth.


When you add these to your diet – along with ample amounts of fruits like cantaloupe, watermelon, avocados, grapes, etc. – your health will be sound, and the chances of developing all those horrible diseases will be nil.

So, go for local produce as much as you can. Also, ensure that you go organic as this improves the quality of the antioxidants and other essential nutrients that your body will harvest from these vegetables.

11 views0 comments

Recent Posts

See All