these 5 families of fruits and vegetables are necessary.

• Fruits and vegetables rich in antioxidants:

Antioxidants are all the rage. Where can they be found ? Truth be told, there are a wide variety of foods that scavenge cancer-causing free radicals and lead to better health.

According to MASA, antioxidants scavenge free radicals in the body that can run amok and damage cells, causing serious illness. Many health professionals use them for the treatment of cerebrovascular diseases and neurodegenerative diseases. They have also been helpful in treating brain damage and can slow or even prevent the development of cancers. There are many choices of foods high in antioxidants, but which are really the best?

MASA has tested more than 100 foods from all categories and has compiled an official list of the top 20:

1. small red beans 2. wild blueberries 3. red beans 4. pinto beans
   5. Cultivated blueberries 6. Cranberries 7. Artichokes 8. blackberries 9. Prunes 10. Raspberries 11. Strawberries 12. red apples 13. green apples 14. Pecan nuts 15. sweet cherries
   16. black plums 17. Russet Potatoes 18. Black beans 19. Plums 20. Gala apples.

• Water-rich fruits and vegetables:

One of the best ways to stay hydrated is to eat water-rich fruits and vegetables. These foods not only contain high levels of water, but also important electrolytes like sodium and potassium, which help regulate hydration levels in the body.

Water-rich fruits and vegetables include foods like watermelon, cucumber, tomatoes, strawberries, and grapes. The next time you feel thirsty, grab a refreshing fruit or crunchy vegetable instead of a sugary drink. Your body will thank you!

We have selected the top 6 water-rich fruits and vegetables:

1. Cucumbers – 96% water
2. Iceberg lettuce / Zucchini / Radish / Celery – 95% water
3. Tomatoes – 94% water
4. Strawberries / Eggplant / Watermelons / Green cabbage – 92% water
5. Apricots / Spinach – 91% water
6. Melons / Cantaloupe / Broccoli – 90% water

• Fruits and vegetables rich in vitamin C:

The importance of vitamin C cannot be overstated, especially in winter. Apart from maintaining the overall proper functioning of the body, this humble vitamin has a number of health benefits. Oranges and citrus fruits are said to be the kings of vitamin C, as they are known to contain this vitamin in high amounts. It is said that a single orange can cover a large part of your recommended dietary intake of vitamin C.

But did you know that there are many other foods higher in vitamin C than a whole orange?

Pineapple :

Pineapple is an underrated nutrient powerhouse: this fruit contains huge amounts of vitamin C. A mineral rarely found in natural foods, manganese, is also present in pineapple, making it an excellent supplement eating.

Strawberries:

Strawberries are known to everyone for their antioxidant properties, but they are also a real source of vitamin C. Their vitamin C content is slightly higher than that of a single orange.

Kiwi :

If you’re looking for a healthy snack or a way to add some “green” to your diet, kiwifruit is the way to go. A single kiwi contains up to 84 mg of vitamin C, along with other essential vitamins like vitamins K and E.

Mango:

Mangoes are naturally high in vitamin C and beta-carotene, which helps boost immunity. Green mangoes actually contain more vitamin C than their yellow or red counterparts.

Papaya:

Papaya can be eaten fresh, whether in salads or in the form of juice. Half a papaya, if eaten raw, provides significantly more vitamin C than a single orange.

Broccoli:

Besides being a great vegetable for maintaining overall good health, broccoli is also an excellent natural source of vitamin C, which helps repair damaged tissue and maintain healthy immunity.

Red and yellow peppers:

Red and yellow bell peppers are very high in antioxidants, which help maintain eye and heart health. They also contain high amounts of vitamin C, which boosts collagen levels and may help prevent lung cancer.

• Fiber-rich fruits and vegetables:

Your intestine needs help moving and eliminating waste from your digestive system. This is where fiber can help. The dietary fiber in the supplements, fruits, vegetables, legumes, and whole grains you eat daily doesn’t just serve to keep you in a normal state.

Examples of fiber-rich vegetables:

Broccoli florets – Brussels sprouts – Asparagus – Artichokes – Green peas – Acorn squash – Carrots – Cauliflower

Examples of high-fiber fruits:

Avocado – Apple – Strawberries – Banana – Raspberries

• Protein-rich fruits and vegetables:

Simply put, protein is a necessary macronutrient for building muscle mass. Chemically, proteins are made up of amino acids.

When protein is broken down in the body, it fuels muscle mass and aids in metabolism. They also boost immunity. This is why they are important.

Sources of fruit protein include:

Jackfruit – Avocado – Dried apricots – Passion fruit – Dried plums – Raisins.

The highest protein cooked vegetables are:

Green peas – Spinach – Asparagus – Brussels sprouts – Broccoli – Artichokes – Sweet corn – Oyster mushrooms.