Top 20 most useful vegetables, fruits and berries for a healthy diet and weight loss

Normal weight and good health depend on the quality of food. We all know that organic foods can help to maintain health and shape. In the diet of each person must be present cereals, fresh fruit, berries, vegetables, seeds and nuts. The basis for these products is fiber (dietary fiber), which has a positive effect on the body in diabetes, obesity, high blood pressure, atherosclerosis and other diseases.

According to nutritionists, eating better fruit that grows in the country of residence of the person. This article presents a selection of vegetables, berries and fruits for proper nutrition, which would be beneficial for health and for weight loss.

PROPER NUTRITION: how to start step by step

Top 10 most healthy vegetables

1. Tomatoes

A product with useful properties, provides a number of important functions in the human body. Eating tomatoes normalizes metabolism, stimulates normal activity of the intestine and kidney, reduces the rate of cholesterol in the blood. This vegetable is great for weight loss because it contains only 19 kcal per 100 g. tomatoes have a positive effect in disorders of the cardiovascular system, anemia.

Studies have shown that tomatoes have sunscreen properties, helps prevent malignant tumors. Tomatoes are useful not only fresh – tomato juice improves memory, helps improve memory.

Calories: 19 kcal per 100 g

Main vitamins: K, b, organic acids, magnesium, calcium, phosphorus, iron, iodine.

2. Bow

The diet, in which there is bow, increases the protective function of the body. Garden plants helps to combat colds and flu, among its other properties – activation of the metabolism, cleansing the blood, fight against cancer. Can be used useful vegetable and as a natural aphrodisiac.

The vegetable contains large amounts of iron, so it does not matter in what form it is used — baked, fried, raw or cooked. It has a beneficial effect on the function of the cardiovascular, nervous system, helps to cleanse the blood.

Calorie content: 40 kcal per 100 g

Main vitamins: B1, B2, B6, PP, E, C, rubidium, molybdenum, manganese, fluorine, phosphorus, chromium.

3. Pumpkin

Pumpkin is a leader in its category for the iron content. Recommended pumpkin to use for people with anemia. Vegetable accelerates the processes of assimilation of food and metabolism. The fruit pulp can be used to regulate weight due to its ability to prevent the accumulation of body fat.

Proven laxative effect useful vegetable is good for the digestive tract, with the help of the pumpkin can flush toxins, cholesterol and waste products. According to nutritionists, pumpkin can also be used to reduce the risk of hypertension, constipation, gallstones.

Calorie content: 26 kcal per 100 g

Main vitamins: magnesium, calcium, zinc, phosphorus, iodine, vitamins B, A, C, E, D, PP, K, T

4. Carrots

Eating carrots improves the appearance of skin, eliminates imperfections of the epidermis, accelerates the growth of nails and hair. He also proved a property of a vegetable has a beneficial impact on visual function. Fruits eliminate cholesterol, strengthen the heart muscle, normalizes the gastrointestinal tract. Weight loss is best to eat this vegetable raw.

Meals of carrots increases the protective function of the body, have antibacterial properties. Useful vegetable is also used successfully in diseases of the upper respiratory tract, disorders of the nervous system.

Calories: 32 kcal per 100 g

Main vitamins: carotene, organic substances of group b, PP, C, E and K.

5. Garlic

Useful vegetable is known for its antiviral properties, contains a large number of allicin and volatile. Especially effective during and for prevention of colds. Also fruits help to lower cholesterol, protect against bacteria and parasites. Garlic has a positive impact on the function of the cardiovascular system, promotes the production of testosterone.

Numerous studies have also confirmed the reduction of the probability of malignancy. People with overweight regular consumption of garlic helps to stabilize it.

Calories: 143 kcal per 100 g

Of the main vitamins, glycosides, phytoncides, potassium, sodium, phosphorus, zinc, magnesium, vitamins C, PP, B1, B2, B5, B6.

TOP 50 coaches on YouTube: our selection

6. Bell pepper

According to experts, peppers is able to reduce the risk of developing malignant tumors in the colon, pancreas, lung or bladder. Mineral components in the composition of vegetables increases the protective function of the body, strengthen blood vessels of the circulatory system. Fruits in the daily menu which stimulate the growth of hair and nails, improve visual function.

This vegetable is perfect for weight loss, and also helps to get rid of depression, regain strength, relieve nervous tension. Antioxidants reduce blood pressure, thin the blood.

Calories: 27 kcal per 100 g

Main vitamins: provitamin a, potassium, iron, calcium, vitamin E.

7. Cauliflower

This healthy vegetable has amazing properties, it can treat gastritis at a very advanced stage. The fruits are used also to prevent the development of other diseases, including disorders of the cardiovascular system and digestive tract. Cauliflower is the perfect solution for those who want to lose weight, in 100 g of product contains only 25 calories.

To useful qualities cauliflower can also be include lower risk of birth defects and prevention of cancer. The vegetable also has anti-inflammatory effect.

Calories: 25 kcal per 100 g

Main vitamins: C, PP, A, b, magnesium, potassium, sodium, calcium, iron, phosphorus.

COUNTING CALORIES: a step by step guide

8. Sweet potatoes

This healthy vegetable contains high amounts of fiber, fruits can be used in the prevention of constipation. Yam also has other properties – cleanses the blood of cholesterol, improves blood circulation, normalizes the blood pressure. Allowed to consume sweet potatoes and people with diabetes.

Sweet potato – an excellent prevention of aging and the appearance of early wrinkles. The vegetable also acts as a great antidepressant. The use of sweet potato by bodybuilders helps to reduce pain and cramping in the muscles. However, for weight loss this vegetable you need to eat with limitations: no more than three times a week.

Calories: 86 kcal per 100 g

Main vitamins: thiamine, Riboflavin, Pantothenic acid, calcium, iron, potassium, manganese, vitamins C, D and K.

9. Green peas

The use of vegetable helps strengthen muscle mass, increases the protective function of the body. Organic matter in its composition, normalize metabolism and contribute to the functioning of the nervous system. Green peas are not provoking flatulence, useful for pregnant women, children. Ideal for those who want to build mass without increasing fatty tissue.

In the fruit do not accumulate nitrates, the useful properties of the peas are preserved in frozen and canned form. In the composition of the vegetable fats do not exist.

Calories: 81 kcal per 100 g

Main vitamins: calcium, potassium, magnesium, phosphorus, vitamins A, C, N.

10. Zucchini

This vegetable is great for weight loss, because 100 g of zucchini contains only 17 calories. In addition, zucchini contribute to the strengthening of men’s health: studies have confirmed its ability to prevent the appearance of malignant tumors in the prostate gland. Zucchini has a positive effect on hair, skin, heart, brain, liver and muscles.

Dietary fiber fruits the withdrawal of excess fluid and cholesterol from the body. Cooked vegetable normalizes the function of intestines and stomach, prevents fluid retention. Suggest to include zucchini in the diet and nutritionists, a calorie count is almost close to zero.

Calories: 17 kcal per 100 g

Main vitamins: titanium, molybdenum, zinc, lithium, folic acid, vitamins C, B1, B2.

CALORIE CALCULATOR: online

Top 10 most beneficial fruits and berries

1. Watermelon

Watermelon – one of the best options for getting rid of fat. Healthy fruit ninety percent water and is ideal for weight loss. It has low calories, just 30 calories for 100 grams of product, and very quickly saturates. It is composed of amino acids, which promote fat burning.

Eating watermelon will help to achieve a feeling of freshness and vitality, improve cardiovascular function, prevent the risk of development of malignant tumors. The fruit also has a rich source of useful minerals in the form of seeds.

Calories: 30 kcal per 100 g

Main vitamins: sodium, potassium, phosphorus, calcium, magnesium, vitamins B1, B2, B6, B9, C, E and N.

2. BlackBerry

Berry with a tart taste is highly appreciated due to its antioxidant effect. The BlackBerry can be used to maintain testosterone levels. This useful product helps to reduce the likelihood of developing cancer, to support visual function. Great for anyone who spends a lot of time in front of the monitor.

He also proved a property of the fruit can strengthen the nervous system, promote berry and protective function of the body. Shows BlackBerry and diabetes.

Calories: 43 kcal per 100 g

Main vitamins: manganese, copper, calcium, potassium, iron, vitamins A, B1, B2, E, C and PP.

FITNESS EQUIPMENT: detailed review

3. Strawberry

It is with this berries have traditionally starts the summer season. In the composition of the fruit contains trace elements, beneficial impact on the gastrointestinal tract, has a strawberry and also a diuretic effect. A number of studies have confirmed its ability to slow down the aging process, cleanse the body, enhance libido in men and women.

Beneficial effect eating strawberries on visual function. And it is useful for anemia, uterine bleeding.

Calories: 33 kcal per 100 g

Main vitamins: potassium, iron, magnesium, phosphorus, copper, zinc, vitamins A, b, C.

4. Apple

Studies have shown that apples is able to enhance the protective function of the body and improve digestion. Their regular consumption helps to maintain youthfulness of body and also reduces the risk of heart attack and Alzheimer’s disease. This fruit has a high concentration of fiber, it is low in calories and ideal for weight loss, therefore it is included in most diets.

Apples lower cholesterol, relieve swelling, have a choleretic effect. Due to the low sugar content shows a healthy fruit for people with diabetes.

Calories: 52 kcal per 100 g

Of the main vitamins, pectin, magnesium, potassium, calcium, iron, vitamins, C, E, PP.

5. Pear

Healthy fruit of immortality, as it is called in China, can improve the cardiovascular system and digestive tract. It can be used to maintain the proper level of blood sugar, healthy fruit in pregnancy. Recommend eating fruit for weight loss and in human pancreas.

Drink from dried and fresh fruit is often included in diets with overweight and diabetes. Biological components in the composition of the fruit also helps to cope with the depression.

Calories: 57 kcal per 100 g

Main vitamins: folic acid, carotene, pectin, copper, potassium, manganese, vitamins A, B1, B2, E, P, PP, P

All about CARBOHYDRATES for weight loss

6. Blueberries

Blueberries are known for their beneficial properties to improve visual function. Among its advantages also include memory improvement, normalization of metabolism, antiseptic and antibacterial effect. Ripe berries will help to keep the harmony and the physical form, raises blueberries and stamina.

Decoctions of the leaves and berries recommended for diseases of the throat, stomach, colitis, diarrhea, menstrual irregularities. Shows blueberry and diabetes, helps to reduce blood sugar, and improves the functioning of glands.

Calories: 44 kcal per 100 g

Main vitamins: iron, potassium, phosphorus, magnesium, vitamins a, C, B1, B6, vitamin PP.

7. Cranberry

Berry with a tart taste prevents the development of infectious diseases of the female reproductive system, slows the growth of malignant tumors. In the list of beneficial properties of cranberries is part of the immune system, prevention of beriberi, normalization of the gastrointestinal tract, excretion of toxins, excess fluid and toxins.

Have a beneficial effect of fruit on health of the oral cavity, and heart. The proven ability of berries to reduce weight.

Calorie content: 26 kcal per 100 g

Of the main vitamins, pectins, phylloquinone, potassium, tannins, vitamins B1, B2, B5, B6, PP.

FITNESS BRACELETS: a selection of the best

8. Gooseberry

Berry strengthens blood vessels, reduces the chance of developing diabetes, hypertension, venous and cardiac failure, atherosclerosis. Using gooseberry can establish hormonal stabilize the metabolism. Have fruits to promote weight loss.

According to researchers, gooseberry accelerates digestion, increases the protective function of the body. It also has the property to relieve the inflammation, improves the production of bile.

Calories: 43 kcal per 100 g

Of the main vitamins, chromium, iodine, iron, magnesium, calcium, phosphorus, vitamin A, PP, b, C.

9. Drain

Healthy fruit helps to gently cleanse the stomach, normalizes the digestive tract. Drain shown in atherosclerosis, high blood pressure. Has a slight diuretic effect, helps cleanse the kidneys.

The fruit for weight loss also capable of outputting cholesterol from the body. Improves draining in case of cholecystitis, atherosclerosis, heart disease, liver, high blood pressure. The drain will help to get rid of body fat.

Calories: 46 kcal per 100 g

Main vitamins: calcium, potassium, phosphorus, chromium, iodine, fluoride, copper, vitamins A, C, E, K, group B.

10. Peach

Incredibly delicious and healthy fruit will help you to stay fit and healthy. Its properties also include the prevention of development of malignant tumors, the preservation of the health of the skin, normalization of metabolism. The calorie content of one fruit is not more than a hundred units.

Fresh fruits are shown in anemia, gall bladder disease, they are also beneficial to the bowels, eliminate toxins from the body. Peaches also help to prevent the development of arthritis, strengthen blood vessels, normalize heart rhythm.

Calories: 39 kcal per 100 g

Main vitamins: phosphorus, calcium, sodium, pectin, manganese, b vitamins, C, E, K, N and PP.

See also our collection of video training:

  • Top 20 cardiovascular exercises for weight loss youtube channel Popsugar
  • Top 15 TABATA video workouts from Monica Kolakowski
  • FitnessBlender: three ready-made set of exercises for weight loss

Leave a Reply