Here are 100 vegetables & fruits with key health facts (concise, practical, no fluff):
🥦 VEGETABLES (1–50)
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Spinach – Rich in iron, folate, lutein (eye health).
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Kale – High in vitamin K, supports bone health.
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Broccoli – Contains sulforaphane (detox support).
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Carrot – Beta-carotene for eye & skin health.
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Cabbage – Gut-friendly fiber, supports digestion.
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Cauliflower – Low-carb, high in antioxidants.
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Brussels sprouts – Supports liver detox enzymes.
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Bok choy – Calcium + vitamin A for bones.
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Choy sum – Good source of folate.
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Kangkung (Water spinach) – Iron-rich leafy green.
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Mustard greens – Supports immune function.
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Lettuce – Hydrating, low-calorie.
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Asparagus – Natural diuretic.
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Celery – May support blood pressure balance.
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Cucumber – High water content, cooling effect.
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Tomato – Lycopene supports heart health.
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Bell pepper – High vitamin C.
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Chili – Capsaicin boosts metabolism.
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Eggplant – Rich in anthocyanins (brain support).
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Pumpkin – Beta-carotene for immunity.
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Zucchini – Good for digestion.
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Sweet potato – Complex carbs + vitamin A.
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Potato – Potassium for heart & muscle.
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Onion – Quercetin supports heart health.
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Garlic – Natural antimicrobial properties.
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Leek – Prebiotic fiber.
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Ginger – Anti-inflammatory.
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Turmeric – Curcumin for joint health.
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Radish – Supports liver function.
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Beetroot – Boosts nitric oxide (blood flow).
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Turnip – Supports digestion.
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Yam – Good energy source.
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Taro – Fiber-rich root vegetable.
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Lotus root – Supports respiratory health.
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Okra – Helps regulate blood sugar.
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Green beans – Fiber + vitamin K.
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Peas – Plant protein.
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Corn – Lutein for eye health.
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Artichoke – Supports liver health.
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Mushroom – Immune-support compounds.
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Seaweed – Iodine for thyroid function.
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Bitter gourd – May help blood sugar control.
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Drumstick (Moringa pods) – Nutrient-dense.
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Moringa leaves – High in iron & antioxidants.
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Swiss chard – Magnesium-rich.
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Arugula – Supports heart health.
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Parsley – High vitamin K.
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Dill – Digestive support.
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Coriander leaves – Detox support.
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Fennel – Reduces bloating.
🍎 FRUITS (51–100)
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Apple – Fiber supports gut health.
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Banana – Potassium for muscle function.
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Orange – Vitamin C for immunity.
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Mandarin – Supports skin health.
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Grapefruit – May support metabolism.
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Lemon – Aids digestion.
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Lime – Rich in antioxidants.
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Mango – Vitamin A for vision.
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Papaya – Enzymes aid digestion.
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Pineapple – Bromelain reduces inflammation.
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Watermelon – Hydrating + lycopene.
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Honeydew – Vitamin C source.
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Cantaloupe – Beta-carotene.
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Strawberry – Antioxidant-rich.
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Blueberry – Brain health support.
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Raspberry – High fiber.
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Blackberry – Immune support.
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Grapes – Resveratrol for heart.
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Pomegranate – Powerful antioxidants.
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Kiwi – Vitamin C powerhouse.
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Dragon fruit – Prebiotic fiber.
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Guava – Extremely high vitamin C.
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Passionfruit – Fiber + vitamin A.
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Lychee – Vitamin C rich.
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Longan – Supports energy.
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Durian – Healthy fats + potassium.
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Jackfruit – Fiber-rich.
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Avocado – Healthy monounsaturated fats.
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Pear – Gentle on digestion.
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Plum – Supports bowel movement.
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Peach – Skin-support nutrients.
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Apricot – Beta-carotene rich.
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Cherry – May improve sleep.
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Fig – Good for constipation.
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Date – Natural energy booster.
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Coconut – Electrolytes.
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Starfruit – Vitamin C rich.
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Rambutan – Immune support.
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Mangosteen – Xanthones (antioxidants).
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Persimmon – Supports heart health.
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Soursop – Antioxidant-rich.
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Mulberry – May support blood sugar.
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Cranberry – Urinary tract support.
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Goji berry – Eye support nutrients.
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Elderberry – Immune boosting.
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Tamarind – Digestive support.
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Olive – Healthy fats.
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Custard apple – Energy + fiber.
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Sapodilla – Natural sugars + fiber.
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Pomelo – Immune support.
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