A New World of Fruits and Vegetables

Why not skip the usual fruits and vegetables, and try something new? One reason why you may want to try something new is if you examine your diet closely, you will likely find you eat the same ten or fifteen vegetables over and over. The same old fruits and vegetables are probably apples, bananas, oranges, pears, grapes, broccoli, carrots, potatoes, cauliflower, green peppers, onions, squash, lettuce, tomatoes, and spinach. Yet, there’s a whole new world of fruits and vegetables you may not have tried, but here’s why you should:

Healthful Fruits and Vegetables
Food Nutrients Possible Health Benefits
Beets Great source of betaine, choline, maganese, and folate Beets help to encourage optimal health. Their nutrients have been shown to reduce inflammation, inhibit colon cancer, and lessen the risk of heart disease.
Broccolini Excellent source of vitamin A and C This cruciferous vegetable is a cross between broccoli and Chinese broccoli, known as gai lan, and cruciferous vegetables are known for their cancer-inhibiting ways.
Cabbage Super source of sulforaphane Cabbage is another cruciferous vegetable, similar to broccolini, and, like broccolini, it increases the production of enzymes that control cell-damaging, cancer-causing free radicals. So, by eating it, you reduce your risk of cancer, particularly lung cancer.
Dandelion Rich source of vitamin A, potassium, and fiber According to Jonny Bowden, Ph.D., in his book The 150 Healthiest Foods on Earth, the dandelion has been known to cure liver disease. In addition, it may improve your mood, aid in the treatment of diabetes, and help you lose weight, as it is a natural diuretic. Bowden maintains you can eat it salads or you can sautee it with onion and garlic for a great side dish.
Goji Berries Contains complex phyto-nutrients and bioflavonoids You may be familiar with goji berries because they are often included in smoothies and have a mild tangy taste. They are a great fruit and reports are they boost your immune system and reduce insulin resistance, thereby reducing your risk of diabetes.
Guava Contains enormous amounts of lycopene This is probably one of my most favorite fruits. Some people claim it has a higher concentration of lycopene than watermelon or tomatoes. Health benefits attributed to the guava include everything from reducing high blood pressure to improving circulation to aiding asthma sufferers.
Jerusalem Artichoke (or Sun Chokes) Excellent source of iron and a great source of potassium. These chokes are great way to help prevent iron loss associated with menstruation. Researchers have also found that people who eat a low potassium diets are at greater risk for stroke.
Kale One of the best sources of carotenoids, lutein and zeaxanthin Lutein and zeaxanthin protect against macular degeneration and cataracts caused by aging. Learn more about lutein and zeaxanthin by reading The Eyes Have it When You Eat Your Greens.
Papaya Super source of potassium and a great source of vitamin A, vitamin C, and beta-crypotxanthin This fiber-filled fruit is great for easing digestion pain and reducing inflammation. Moreover, this fruit appears to promote lung health and reduce lung cancer risks because of its vitamin AIts beta-crypotxanthin helps to prevent advanced macular degeneration, and, the papaya’s vitamin C has been shown to reduce the risk of rheumatoid arthritis.
Purslane Contains heart healthy omega-3s This herb was extremely popular in ancient Greece and can easily be added to fresh green salads. It has a great crunch with a lemony flavor. It is used throughout the world to treat a variety ailments, such as arthritis, coughs, burns, headaches, and intestinal, stomach, and liver problems.
Watercress Calcium superweight According to Bowden, watercress contains four times more calcium than milk. So, if you’re looking for dairyless sources of calcium, watercress is a winner, and if you’re interested in other dairyless calcium sources, read Calcium Content in Herbs and Spices and Osteoporosis Health. Bowden also notes that watercress can neutralize carcinogenics, and similar to the dandelion or purslane, it’s easy to include in a salad.

Eating a wide variety of fruits and vegetables, increases your chances of obtaining necessary nutrients vital to good health. If you’ve been eating all the old regulars, now you have some new choices to spice up your meals and excite your taste buds. Beets, broccolini, cabbage, dandelion, goji berries, guava, chokes, kale, papaya, purslane, and watercress can provide you with a new culinary experience and help improve your health all at the same time.


  1. I really need to get better on veggies. i tend to douse them all in sauce.

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  3. This is an awesome chart. I love having the foods listed with their nutrients. Sometimes you hear that certain foods are good for you, or are even called ‘super foods’ but it’s helpful to know why the food is good for you.

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