According to research, a diet with healthy fruits and vegetables reduces the risk of chronic diseases such as cancer, diabetes, cardiovascular diseases and obesity. The most important fruits and vegetables are those that are rich in vitamins, minerals, fiber and antioxidants.

To avoid too much carbohydrate from certain fruits and vegetable sources, it is prudent to emphasize on those vegetables with few calories. The following are five of the most nutritious fruits and vegetable varieties.

  1. Kale and broccoli

A cup of kale, broccoli, Brussels sprouts or other cruciferous vegetables provides the body with 2.5 grams of fiber. When cooked, the amount of fiber in these vegetables rises to 5 grams. In addition, there are lots of minerals, vitamins and polyphenols.

A study once revealed that that polyphenols prevents or lowers the risk of cancer and degenerative diseases. Other nutrients include Vitamin A and Vitamin C. When steamed, for example, broccoli has beneficial cholesterol-lowering attributes.

  1. Tomatoes 

Tomatoes contain more levels of the lycopene antioxidant than any other known vegetable. Some research states that lycopene helps to keep cancer away, including lung cancer, cancer of the stomach and prostate cancer. The intake of unadulterated tomato sauce especially lowers the risk.

They also contain high amounts of dietary fiber and Vitamin C, beta-carotene, copper, potassium, biotin, B6, folate, and phosphorus. Tomatoes prevent oxidative stress and undesirable degeneration of bone tissue.

  1. Apples

High quality fresh apples and fruits are perhaps the oldest known sources of antioxidants. Studies suggest that they are especially good in reducing the risk of heart disease, asthma and some cancers. This is because of the high traces of chlorogenic acid, catechin, quercetin and phloridzin among others.

It is more important to eat whole fruits as they contain high fiber. On the other hand, processed fruits and juices may contain concentrated sugar, which is unhealthy for the body. After all, organic fruits have more antioxidants than their processed counterparts.

  1. Berries 

Most berry varieties are regarded as super foods. Blueberries, for example, are beneficial to the brain. They contain high amounts of antioxidants that boost cognitive functions. Studies suggest that they can keep off Alzheimer’s disease.

Blackberries on the other hand contain generous volumes of polyphenols and fiber. The biggest benefit is the prevention of cancers and heart disease. Interestingly, a cup of raspberries contains 8 grams of fiber. These berries are high in manganese and Vitamin C.

  1. Oranges

There is perhaps more Vitamin C in oranges than in any other known fruit. 93 percent of the fruit’s nutritional value is Vitamin C. This truth is accentuated by the fact that there are innumerable ways of enjoying the fruit. While people can consume it directly, the fruit is used in many recipes, effectively introducing a pleasant tang.

As these are the world’s most common fruits, many people have access to their nutrients. These include folate, fiber, Vitamin B1, calcium, copper, pantothenic acid and potassium. Flavanone and herperidin are antioxidants found in oranges. They are known to lower cholesterol, blood pressure and contain anti-inflammatory properties. The good news is that you will not need to look far beyond your local grocery for fresh supplies.