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  • Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity.
  • No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty every day.

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. [1] Their low glycemic loads prevent blood sugar spikes that can increase hunger.

At least nine different families of fruits and vegetables exist, each with potentially hundreds of different plant compounds that are beneficial to health. Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. This not only ensures a greater diversity of beneficial plant chemicals but also creates eye-appealing meals. [ Read More ]

These foods are grown without fertilizers, pesticides, and other synthetic additives. But are they better for you?

Walk through any grocery store today, and you'll likely see more shelf space devoted to organics—foods that are grown without most synthetic fertilizers and pesticides, and animal products that are free of antibiotics and hormones. Demand for organic food is up, with sales reaching $35.9 billion in 2014. "I think people believe these foods are better for them, but we really don't know that they are,"

Is there a benefit?
While organic foods have fewer synthetic pesticides and fertilizers and are free of hormones and antibiotics, they don't appear to have a nutritional advantage over their conventional counterparts. "There've been a number of studies examining the macro- and micronutrient content, but whether organically or conventionally grown, the foods are really similar for vitamins, minerals, and carbohydrates," says McManus.

According to USDA data, organic foods have fewer pesticide residues than conventionally grown produce. But the amounts for both types of produce are within the level for safe consumption. And it's unclear if the pesticides used in organic farming are safer than nonsynthetic pesticides used in conventional farming. "The verdict is still out about pesticides and fertilizers as far as the long-term impact on health. There are so many other variables in the environment. It's hard to say it's the pesticide on the peach that was the primary cause of a health-related issue," says McManus.

Similarly, we don't have enough information yet to know if the lack of hormones and antibiotics in organic animal products makes them healthier than conventional animal products.

Read More


Passion fruit is an exotic purple fruit with a healthful nutritional profile and a range of health benefits.

Passion fruit is a flowering tropical vine, known as Passiflora, that grows in warm climates, including Kenya, South America, Australia, South Africa, and India.

Passion fruit contains a soft pulp and lots of seeds inside a hard rind. People can eat the seeds and pulp, juice it, or add it to other juices.

Passion fruit has recently gained a lot of attention because it is a rich source of powerful antioxidants and may also have other health benefits.

1. Provides key nutrients
Passion fruit is a beneficial fruit with a healthful nutrition profile. It contains high levels of vitamin A, which is important for skin, vision, and the immune system, and vitamin C, which is an important antioxidant.

One fruit without the refuse contains the following nutrientsTrusted Source in milligrams (mg), international units (IU), or grams (g):

229 IU of vitamin A
63 mg of potassium
5 mg of magnesium
5.4 mg of vitamin C
2 mg of calcium
0.29 mg of iron
1.9 g of fiber

Passion fruit also contains phosphorus, niacin, and vitamin B-6, which a healthy body needs.

2. Rich in antioxidants
Passion fruit is rich in antioxidants, which are compounds that help to mop up harmful free radicals in the body.

Antioxidants play a vital role in keeping the body systems healthy. Scientists know that antioxidants improve blood flow, specifically to the brain and nervous system.

They also reduce cellular stress and reduce inflammation in the body, both of which have links to diseases, such as heart disease and Alzheimer’s disease.

3. Good source of fiber
Passion fruit pulp contains a lot of dietary fiber. Fiber is a crucial component of every diet. It helps regulate the digestive system and keep the gut healthy, preventing constipation and bowel disorders.

According to the American Heart Association, fiber also has benefits in reducing cholesterol and boosting heart health.

Most people in America do not get enough dietary fiber. The recommended intakeTrusted Source is 33.6 g for men ages 19–30 and 28 g for women ages 19–30, though most Americans get around 16 g, according to a 2008 studyTrusted Source.

Eating passion fruit regularly may help to prevent constipation and improve digestion and overall health.

4. Low glycemic index
Passion fruit is a tropical fruit that has a low glycemic index (GI) value. This means that it does not cause a steep increase in blood sugar after eating it, making it a good option for people with diabetes.

Most fruits have a low GI, though the American Diabetes Association warn that melon and pineapple have a high GI.

5. Boosts the immune system
Passion fruit is rich in vitamin C, which is an antioxidant that helps protect the body from damage caused by free radicals.

6. Supports heart health
Passion fruit is loaded with heart-healthy potassium and is also low in sodium.
Passion fruit, when eaten with the seeds, contains a lot of fiber, which can help to remove excess cholesterol from the inside of blood vessels. A high-fiber diet can reduce a person’s risk of heart disease.

In addition, eating passion fruit may help to normalize blood pressure. Diets low in sodium and rich in potassium help to decrease blood pressure.

Vitamin C boosts the immune system by helping the body absorb more iron from plant-based foods, and may improve the body’s ability to fight off infections in the body.

Avocados are a stone fruit with a creamy texture that grow in warm climates. Their potential health benefits include improving digestion, decreasing risk of depression, and protection against cancer.

Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.

This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods. In the article, we take an in-depth look at the possible health benefits of eating avocados as well as a nutritional breakdown. To maintain balance, we will also look at the possible health risks of consuming avocados.

Benefits Include;
Improved digestion
Healthy for the heart
Natural detoxification
Osteoporosis treatment
Protection from chronic disease
Lower risk of depression
Cancer: Adequate intake of folate from food has shown promise in protecting against colon, stomach, pancreatic, and cervical cancers.
Osteoporosis prevention
Great for vision


Sugar snap peas are a non-starchy vegetable with a lot to offer. Here are some ways to benefit from sugar snap peas.

Promotes Regularity and Prevents Constipation

Women need about 25 grams of fiber a day, while men need 38 grams.

Sugar snap peas contain both soluble fiber and insoluble fiber. Getting enough fiber promotes regularity by adding bulk to the stool and moving food through the digestive tract. Trading processed snack foods for sugar snap peas is a great way to get more fiber in your meal plan.

Helps Control Blood Sugar
The American Diabetes Association recommends at least three to five servings of vegetables per day. Non-starchy vegetables, including sugar snap peas, are especially beneficial.1 Due to their high phytonutrient content and fiber (which keeps blood sugar stable), sugar snap peas are a wonderful snack for helping to manage diabetes.

Promotes Heart Health
Sugar snap peas have several nutrients associated with cardiovascular benefits. The vitamin C in sugar snap peas decreases inflammation in blood vessels that can lead to atherosclerosis (hardening of the arteries).

Sugar snap peas also provide potassium, which is known to reduce blood pressure. Furthermore, the soluble fiber in sugar snap peas lowers cholesterol levels. On many levels, sugar snap peas are good for the heart.

Supports Weight Loss
Sugar snap peas are a non-starchy vegetable that can help with weight loss. To feel full and get adequate nutrition while losing weight, experts suggest loading more than half of your plate with non-starchy vegetables like sugar snap peas.5 Cooked or fresh, sugar snap peas are useful for healthy weight maintenance.

Aids Eye Health
Sugar snap peas are a modest source of plant-based carotenoids known as lutein and zeaxanthin, both of which act as concentrated antioxidants in a part of the retina known as the macula. In people with macular degeneration, an aging-related disorder that can lead to irreversible vision loss, the increased intake of foods rich in lutein and zeaxanthin may help slow the progression of the disease.6

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