22 Fruit & Veg You Absolutely NEED In Your Life

Superfood fruit and vegetables

When it comes to healthy eating or detoxing it’s easy to get so lost amongst the “advice” that we give up and go back to our old ways.

From fad diets to old wives tales it’s hard to know which way to turn.  Problem is that most of these things have a logical basis but have been twisted so out of control they become senseless.

However, in recent years the term ‘superfood’ has been bandied about quite a bit, and seemingly it has at least a little bit of sense behind it. There’s a good reason that for generations we’ve been told to eat our fruit and veg.

The reality is that they do have certain health benefits over and above other food types. And if we strip away the nonsense, the fads, the diet plans and the regimented lifestyle changes there’s a school of thought that says going back to basics could be the answer.

A superfood is determined by research or evidence to suggest that a particular food is “very good” for your health or may “help some medical conditions”.

The Oxford Dictionary adds that it is “a nutrient-rich food considered to be especially beneficial for health and well-being”.

So, rather than jump on the latest healthy eating fad bandwagon or torture yourself with a completely un-realistic diet, why not check out how you can simply increase your superfood intake and make a more natural and lasting change.

Here are some superfood fruit & veg worth checking out:

1. Cherries

Cherries are known to help fight inflammation and ease joint pain. They are also rich in the antioxidant anthocyanin.

Superfood fruit and vegetables

2. Red Bell Peppers

Extremely low in calories the red bell pepper is considered one of the most healthy containing a whopping 240 percent of the recommended daily value of vitamin C.

Superfood fruit and vegetables

3. Apples

It really is true that an apple a day keeps the doctor away. Not only can they help lower cholesterol, promote healthy bones and aid in the prevention of asthma but according to some researchers eating 3 or more apples every day can help you lose weight.

Superfood fruit and vegetables

4. Blueberries

These tiny fruits really pack a punch. Believe it or not blueberries contain a number of disease-fighting antioxidants and there’s a ton of research that claims they have brain-boosting capabilities.

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5. Tomatoes

The secret with tomatoes is the redder the better in order to get the most lycopene you can. This antioxidant is highest in very red tomatoes. There is a wealth of evidence that suggests lycopene can protect the skin from harmful UV rays and slow down arterial ageing as well as help fight heart disease, stroke and memory loss.

Superfood fruit and vegetables

6. Melon

It might have a staggeringly high water content (over 90% in watermelon) but if you’re trying to cut down on the amount you eat, melon is perfect. It helps you fill up without filling you out.

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7. Pineapple

Great for digestion, pineapple contains an enzyme that not only improves digestion but helps fight blood clots from forming. They are also great for reducing swollen limbs, something many people experience in the summer heat.

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8. Broccoli

If you’re looking for a quick calcium or vitamin C fix then broccoli is your answer. With as much calcium as a glass of milk and more vitamin C than an orange according to some researchers it’s proving to be a real contender in the fight against cancer.

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9. Peach

Peaches help you fight bloating and have fantastic properties such as a ton of potassium, skin-enhancing vitamin C and fibre too.  Everything you need to feel fab on the beach.

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10. Broad Beans

These beans are filled full of fibre, folate and magnesium. As well as that studies have shown that they can also help lower cholesterol and reduce the risk of some cancers.

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11. Grapes

There’s a reason we bring grapes when someone is in hospital. They genuinely are really very good for you. Grapes are rich in phytonutrients which are natural compounds which have beneficial effects working with other essential nutrients. As well as that they contain antioxidant nutrients such as vitamin C and manganese. They can also help with better blood pressure regulation and cognitive health.

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12. Lemons

The juice of one lemon contains just 12 calories but also a third of the daily recommended value of vitamin c and many other antioxidants. Lemons can help decrease heart disease risk, reduce inflammation and help in the fight against some cancers.

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13. Beetroot

Another superfood that’s rich in phytonutrients beetroot is a great source of folate and can even help guard against birth defects, colon cancer and osteoporosis.

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14. Spinach

A fantastic source of not only antioxidants and vitamins but spinach is also a great source of anti-inflammatories. It can help promote vision and bone health and packs in 12% of the recommended daily dose of calcium.

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15. Avocado

Despite looking and tasting like a vegetable the avocado is technically a fruit. However, no matter what it is it’s packed solid with fantastic nutrients. It’s probably best known for having a shed load of heart-healthy monounsaturated fat and has a great 14 grams of fibre in each one.

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16. Cauliflower

Although it’s big on the vitamins and minerals front cauliflower’s real benefit is its cancer-fighting compounds, glucosinolates. They have been shown to prevent damage to the lungs and stomach by carcinogens and thanks to how it works with estrogen, cauliflower is believed to also help prevent hormone-driven cancers like breast, uterine and cervical.

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17. Kiwi

Believe it or not one cup of kiwi gives you more potassium than the same amount of banana and it has less sugar and less calories. With just 7 grams of sugar in one medium kiwi, it has around three times less sugar than an apple. It also has a great fibre content, making you feel full, aiding weight loss and reduced eating.

Superfood fruit and vegetables

18. Asparagus

The spears are a good source of vitamin K (good for strong bones and blood clotting) and antioxidants, which repair damage done by free radicals and can help reduce risk of serious health problems like heart disease, diabetes and cancer.

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19. Brussels Sprouts

Brussels sprouts have more glucosinolates than other vegetables. They are the compounds that help to fight cancer and detoxify our bodies.

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20. Strawberries

High in vitamin C the strawberry is certainly a superfood. According to some research the antioxidants in a strawberry can help to build and repair the body. They also help to boost immune systems, fights free radical damage and are good for your eyes.

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21. Lime

With a high content of water limes are great for body rehydration and helping you regain lost electrolytes which can be reduced due to sweating in the summer heat. Lime is also a fantastic source of vitamin C, copper and iron making it a great aid for people with digestion problems.

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22. Cucumbers

With a whopping 95% water content it’s hard to believe that cucumbers contain a wealth of important vitamins and minerals. On top of that they are great for their anti-inflammatory properties, are right in vitamin B5, fisetin, vitamin C, vitamin K, potassium, magnesium, manganese, silica and fibre making them a great detox food.

Superfood fruit and vegetables

About the Author

Tina Calder
Journalist, commentator, author and content creator specialising in showbiz, entertainment, business, trade, human interest and lifestyle.