Top 10 Fruits & Vegetables To Eat In 2021 For A Healthy You

Top 10 Fruits & Vegetables To Eat In 2021 For A Healthy You

2020 has been an unforgettable and challenging year for everyone. Although the start of the new year 2021 will be much more of the same, it’s a great time to refresh your eating habits & mindset and to start 2021 off on the right foot. 

Every year we make many resolutions to do this or that. This year let’s make a resolution to eat lots of healthy fruits and vegetables to stay healthy and fit. Let’s make a resolution to change our eating regime and maintain a healthy diet. Make a resolution to eat clean and real food. 

There are several benefits of eating fruits and vegetables. A diet rich in fruits and vegetables can lower blood pressure, reduce the risk of heart disease and stroke. Moreover it can prevent some types of cancer, lower the risk of eye and digestive problems, and have a positive effect on blood sugar. In addition it will keep your immune system strong. 

Fruits and vegetables provide a variety of nutrients, vitamins, minerals, and fiber to your body.

What fruits and vegetables 2021 has in store? 

1. Citrus Fruit: 

On the top list is citrus fruits. Excellent source of vitamin C and plant compounds. Rich source of fiber and they are low in calories. Sweet oranges, lime, lemon and grapefruit are some of the popular varieties of citrus fruits. 

There are many reasons to add these fruits in your diet. However the most important reason is that vitamin C strengthens the immune system as per a study. Immune system plays an important role in protecting your body from germs, viruses and bacteria. Keeping your immune system strong has become the most important part, especially in this unforgettable and challenging year. 

There are many clinical trials going on, related to food which contain Vitamin C as they may be helpful in prevention/treatment of COVID-19. 

Other than strengthening the immune system, other reasons to eat citrus fruit is because it helps lower cholesterol and aids digestion. Many other compounds and minerals in citrus fruit benefit heart health and protect the brain from neurodegenerative disorders.

2. Carrot:

Second comes in the list is carrot. Rich in beta-carotene (which the body utilizes to produce Vitamin A), fiber, potassium and contains very little fat. Mainly composed of water and carbs, carrot keeps your vision (eyesight) healthy.

Carrots are good for your overall health. Other than keeping your vision healthy, this crunchy, tasty and highly nutritious vegetable has a number of health benefits. It is an effective weight loss diet. In fact it improved digestion and is associated with heart health. 

3. Green Leafy Vegetables: 

Green leafy vegetables are third on the list. Excellent source of nitrates. Rich in iron, calcium, phosphorus and many other vitamins. Spinach, kale, cabbage, fennel, mustard greens and lettuce are some of the best green vegetables. 

Green leafy vegetables help in managing blood pressure and hypertension. Eating 1–2 servings of nitrate-rich vegetables every day can reduce hypertension for up to 24 hours.

Green vegetables are an important part of a healthy diet and have many more benefits other than managing blood pressure. It reduces the risk of obesity, heart disease and regulates inflammation.

4. Berries: 

Packed with important nutrients, berries are considered as very healthy fruit. Some of the varieties of berries are Strawberries, blueberries, blackberries and raspberries. They are rich in antioxidants. 

Firstly, berries play a central role in heart health. This fruit protects against the oxidative stress and inflammation that contribute to the development of heart disease. Eat two cups of your favourite berries per day for best health.

Secondly, berries help in lower cholesterol levels and improve blood sugar & insulin response. Likewise it is good for your skin and  keeps you mentally sharp.

5. Cruciferous Vegetables:

Broccoli, brussels sprouts, radish and cauliflower are some of the varieties of cruciferous vegetables. Cruciferous vegetables are rich in folic acid, potassium, and other B vitamins and minerals. And are also an excellent source of fiber. 

Cruciferous vegetables help in weight management. Makes you feel full, when consumed. It has a very unique compound of phytonutrients that can help decrease stomach/ belly fat. Meanwhile another possible benefit is that it fights cancer.

6. Papaya: 

Provitamin A, C, Phyto vitamin K, phosphorus, magnesium, and beta are the main components of papaya. Also rich in enzymes such as papain and chymopapain, papaya is very good for skin health. 

This fruit can be eaten or its paste can be directly applied to skin. It nourishes the skin, reduces blemishes, makes your skin glow and also treats cracks in the skin and face. 

Not only for skin, papaya also is very effective in hair care. It promotes hair growth, controls dandruff and is a natural hair conditioner.  

7. Banana: 

World’s most popular fruit banana has several health benefits in all age groups. Respectable sources of vitamin C, vitamin B6, potassium, Manganese and many other vitamins & minerals. 

Good for your blood pressure, heart health, gastrointestinal issues, skin and it aids digestion. Bananas are a great first food to introduce to babies as they are soft and can be easily digested. The nutrients present in this fruit is so good for babies, it lets their little bodies grow. In short it helps in the growth of your child. 

8. Avocado: 

Avocado can be your best friend when you are trying to add healthy fats to your diet as it is rich in omega-3 fatty acids. Great source of folate, magnesium, potassium, riboflavin (Vitamin B2), niacin (Vitamin B3), pantothenic Acid (Vitamin B5), pyridoxine (Vitamin B6) and vitamin C.

A fun food to eat, it can reduce risk of heart disease, inflammation, and depression. It helps maintain digestion, vision, cholesterol and blood pressure.

9. Apple: 

Apples mainly consist of water and carbs. Contains a high amount of vitamin C, B-complex vitamins, iron, potassium and has powerful natural antioxidants. 

There is a proverb “An apple a day keeps the doctor away” and that is right. Apple has several health benefits and an apple a day will keep your body healthy. 

The vitamins, nutrients and minerals in apples strengthen your lungs, heart and bones. Keeps your immune system strong, fights asthma, improves gut health and hemoglobin in the body. In addition it eases symptoms of Alzheimer’s disease and age-related memory loss problems.

10. Mushrooms: 

Superfood mushrooms are packed with vitamin D, carbs, fiber, protein, Selenium, phosphorus and folate. White button mushrooms, portobello mushroom, oyster mushrooms, and enoki mushrooms are a few varieties of mushrooms that can be eaten and are found in India. 

Mushrooms are superfood because they taste nice and they have amazing health benefits. These essential vitamins and minerals present in mushrooms helps maintain blood pressure, boosts immunity, manages weight and moreover it is very good for bone health and heart health.

Takeaway: 

Let 2021 be the year for the fresh start. Consider adding these top 10 fruits and vegetables in your diet for a healthy body and life. Super healthy fruits and vegetables mentioned above have several health benefits and also helps in managing many diseases/ deficiencies.