10 Nutrient-Dense Fruits and Vegetables to Grow

Reader Contribution by Benedict Vanheems
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Photo by Getty Images/lsantilli

10. Zucchini: Zucchini is beneficial for the heart, good for weight loss, and great for healthy eyes, teeth, and bones. It’s a great source of vitamins C and A.

9. Beans: Beans are rich in flavonoids, which are good for your heart. They are high in protein and are a great source of cholesterol-reducing soluble fiber. Darker colored beans contain the most disease-fighting antioxidants.

8. Kiwi Fruits: They are packed with fiber, antioxidants, minerals, and vitamins. Weight-for-weight, they contain more vitamin C than oranges. Kiwi may help reduce the risk of heart disease and respiratory problems.

7. Tomatoes: Tomatoes contain vitamins A, C, and E, anti-inflammatory flavonoids, and potassium. They’re also high in lycopene, which may help to prevent some cancers.

6. Sweet peppers: Red and orange peppers are a great source of lycopene, plus vitamins C and A.

5. Broccoli: Broccoli and other cruciferous vegetables contain compounds that help to inhibit cancerous cells. Broccoli contains plenty of folate, fiber, calcium, and vitamins A and C.

4. Raspberries: Raspberries are rich in antioxidants and B vitamins. They help strengthen your immune system, prevent infections, and improve eye health. Raspberries also contain ellagic acid, which may help to prevent some cancers.

3. Blueberries: Blueberries are a source of essential nutrients such as zinc, copper, vitamins, and iron, as well as the powerful antioxidant anthocyanin. Studies have shown a link between the daily consumption of blueberries and a slower advancement of Alzheimer’s disease.

2. Garlic: Garlic contains high levels of vitamins that boost the immune system, such as B1 and B6, and is full of nutrients including manganese, calcium and tryptophan. It’s beneficial for the liver, lungs, and stomach. Leaving chopped or crushed garlic for 20 minutes before eating helps to increase these benefits even further.

1. Kale: Kale is a great source of fiber, vitamin C, omega-3 and omega -6 fatty acids, and antioxidants. Kale is great for the immune system, an excellent anti-inflammatory, and good for skin, nails, and hair.

Learn more about nutrient-dense fruits and vegetables in this video.

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