Nutrient: vitamin A

Watermelon

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Originating in Africa, watermelon is high in water content, vitamin A and C and very low in calories. Although a poor fiber source, it is not only good as a refreshing snack in summer, but is one of the richest foods in lycopene (even more than tomatoes, giving it its pink color) and citrulline. While lycopene can improve heart health, lower cholesterol and protect from cancer, citrulline is an amino acid responsible for lowering blood pressure and can be used to treat muscle soreness.

Pepper

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Pepper is loaded with vitamin C, much more than oranges and is a good source of vitamin B6 and antioxidants, especially carotenoids. Due to their presence as well as high levels of vitamin A, it is beneficial to eye health. Thanks to high amounts of vitamin C that helps iron absorption, it is a good choice for anemia treatment and prevention.

Zucchini

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Zucchini is non starchy and very low in calories. It is rich in antioxidants and great for digestion due to high water and fiber content, preventing constipation and improving overall gut health. A lot of healthy compounds in zucchini are found in its skin, especially for anti-inflammatory effect. It lowers and stabilizes blood sugar levels and is a great choice for people with diabetes. Zucchini brings many benefits to eye health due to relatively high levels of vitamin A and promotes weight loss and feeling of fullness. Thanks to high levels of potassium, it helps lower blood pressure and keeps blood vessels healthy.

Broccoli

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Although unpopular with kids because of its slightly bitter taste, broccoli is favorite among athletes due to its many health benefits. Packed with vitamin C and K, it is necessary part of every healthy diet. Just 100g of broccoli provides sufficient daily dose of vitamin K and it is an excellent choice for bone health and osteoporosis prevention. Since boiling destroys vitamin C due to high temperatures, it is best consumed steamed. It is very rich in fiber and protein, low in fat and contains only 35 calories per 100g. It reduces cholesterol levels and is great for keeping the heart healthy and contains good amounts of folate.

Tomato

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Tomato is an essential part of Mediterranean cuisine. It is rich in vitamins A, C and K and loaded with lycopene, an antioxidant good for the heart and fighting some cancers, especially prostate one. When cooked, tomato releases more lycopene and therefore is more effective for fighting cancer when consumed in this form. It is good for diabetes management and digestion due to its fiber content. Since it helps burn fat, it is on everyday food list for those trying to lose weight and is very low in calories. Oh, and don’t forget that it pairs well with vodka. Bloody Mary anyone?

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