Mango is rich in fiber and polyphenols antioxidants, especially mangiferin. High contents of vitamin C and A boost immunity and folate ensures healthy prenatal development. Vitamin C content also improves collagen production, making it beneficial for hair and skin health. Mango can help lower cholesterol and thanks to magnesium, potassium and mangiferin keeps heart health in check. Apart from fiber, mango contains enzymes that help break down complex food molecules and help their absorption, making it great for digestive health and relieving constipation. It supports eye health thanks to antioxidants lutein, zeaxanthin and vitamin A.
Grape is full of antioxidants, particularly polyphenols, mostly present in its skin and seeds. Red grapes contain higher amounts, especially anthocyanins giving them their red color. Another polyphenol antioxidant found in grapes is resveratrol, protecting heart from disease, lowering blood sugar and having some anti-cancer properties, like reducing inflammation and preventing growth of cancer cells. Other benefit of resveratrol is potential activation of genes responsible for slower aging and longevity. Brain and cognitive performance can be also improved by increasing intake of this compound. Grape is a great choice for reducing cholesterol levels, as well as blood pressure. Many compounds from grape help maintain eye health, like resveratrol, lutein and zeaxanthin while others can also prevent growth of different bacteria and spread of viral infections.
Kale is one of the most nutrient rich foods known. It is packed with vitamin K, antioxidants and fiber, which make it great for diabetes prevention and treatment. Like other green vegetables, it contains chlorophyll, which might reduce the risk of cancer. Similar anti-cancer effects in kale come from high amounts of vitamin C, selenium and other antioxidants. Loaded with vitamin K that helps blood clotting and rich in calcium and phosphorus, kale is a good choice to keep bones healthy. Combination of vitamin C and A in kale support skin and hair growth and antioxidants lutein and zeaxanthin make it beneficial for eye health. Kale is high in nitrates, which help boosting physical performance in athletes and iron, helping supply muscles with oxygen.
Carrot is a known booster of eye health. That is mainly for beta carotene it contains, converted to vitamin A in our body. Just 100g of raw carrot provides almost 3,5 daily doses of vitamin A. Eating some fat with carrot improves the absorption of beta carotene. Another antioxidant present in carrot is lutein, also good for eye health. Carrot is rich in vitamin K, as well as fiber, mainly pectin. Glycemic index of raw carrot is low, making it suitable for diabetes when consumed in this form. It is good for digestion and gut health and can aid weight loss. Thanks to high fiber content, it is believed that carrot can decrease cholesterol levels.
Cantaloupe is type of melon with rich orange flesh, loaded with vitamin A and C. It is low in calories and one of the best sources of beta-carotene that gets transformed in vitamin A in our body. Thanks to vitamin A, cantaloupe is great for eye health. Additionally, it contains lutein and zeaxanthin, two other antioxidants also beneficial for eyes. It is also a good source of folate and contains another nutrient in traces that is very rare in plant-based foods – selenium. Cantaloupe is rich in potassium and thanks to high water and electrolyte content, it is a great choice for hydration.
Avocado is not a typical fruit considering the amount of fats it contains, making the antioxidants very accessible and easily absorbed in our body. It has a lot of nutrients important for healthy hair and skin and it keeps heart in check and lowers cholesterol. Avocado is rich in lutein and zeaxanthin, maintaining eye health. Due to high levels of vitamin B6 and K, it is good for strong and healthy bones and osteoporosis prevention. Rich in potassium, it regulates blood pressure and lowers risk of heart attack and stroke. It is believed that avocado can play a significant role in cancer prevention due to presence of folate. Since it contains lots of fiber, it is great for digestion and low carb and high fat content make it a great choice for people with diabetes.
Pistachio is one of the richest sources of vitamin B6 and is very high in potassium. It contains antioxidants, especially lutein and zeaxanthin, promoting eye health. These antioxidants from pistachio are very easily absorbed in our body. Also packed with protein and aminoacids, it is great for gut health, blood vessels and prevention of cardiovascular diseases. It is a great source of vitamin E, improving skin and hair health. Pistachio can also help with blood sugar control and lowering cholesterol and keeps heart healthy. It may aid weight loss when consumed in moderation since not all the fat from it is absorbed in our body.
This legume is high in starch and fiber and especially rich in protein. Peas contain antioxidants polyphenols and have low glycemic index, helping stabilize blood sugar levels and are diabetes friendly food. They are great for digestion due to high content of insoluble fiber, protect heart from heart disease and help lower blood pressure and cholesterol levels. Rich in saponins, they have anti-cancer properties. The most present minerals in peas are manganese, phosphorus and iron. Another powerful substance in peas is lutein, good for eye health. On the other side, peas contain antinutrients common for legumes, that are making the mineral absorption and peas digestion more complicated. This might cause bloating and discomfort during consumption.