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Fruit and vegetables are definitely part of a balanced diet - but which are the he althiest fruits and vegetables? We'll tell you.
We are taught that fruit and vegetables are he althy as early as kindergarten. But did you know that there are clear differences when it comes to the he alth value of fruit and vegetables? In fact, there are extremely he althy types of fruit and vegetables, which are characterized above all by a high content of vitamins and minerals, but also shine with he alth-promoting secondary plant substances. But what are the he althiest fruits and vegetables? It is not easy to give an answer to this, as a large number of variables have to be considered. In our ranking, we primarily took into account the vitamin and mineral content of the fruit and vegetable varieties. In addition, you will only find locally sourced vegetables and fruit in our list. Long storage times, transport routes and storage pesticides can significantly reduce the he alth value of fruit and vegetables. It is therefore better to rely on seasonal and regional organic food - preferably from your own garden - if you want the he althiest fruit and vegetables.
The he althiest vegetables
Vegetables are considered exceptionally he althy when it comes to nutrition. There is actually a reason for this: Vegetables often boast many vitamins and minerals with a low calorie content at the same time. But which vegetables are the he althiest? We have summarized the he althiest vegetables for you.
1. Watercress
Watercress (Nasturtium officinale) is probably one of the plants that most people rarely end up on the kitchen table. It's a pity really, because watercress is often traded as the he althiest vegetable. Especially the high content of vitamins A, C and K make the most vitamin-rich vegetable a real enrichment in the diet. But their high proportion of minerals such as iodine, sodium and phosphorus is also considerable. Watercress is also one of the vegetables with a lot of iron. The plant is anything but fattening: With an intake of only 100 calories, you can be thanks to the watercressmeet daily mineral and vitamin needs. Due to the mustard oils it contains, watercress is also said to have a healing effect, for example in respiratory diseases. In addition, the he althy vegetable is known in folk medicine to stimulate the appetite, stimulate the metabolism and purify the blood.
Cabbage is often considered very he althy - Chinese cabbage (Brassica rapa subsp. pekinensis) is no exception: Low in calories and therefore for one Suitable for a slim line, it also convinces with a high content of vitamins and minerals. Above all, its high vitamin C content, but also its we alth of B vitamins, folic acid, potassium and calcium qualify the cabbage for its place among the he althiest vegetables. The mustard glycosides contained in Chinese cabbage are also considered antibacterial and are said to support the body's natural defences.
3. Spinach
As is well known, one can argue about taste. But you have to give spinach (Spinacia oleracea) one thing - it is one of the he althiest vegetables. Even if it is now known that spinach does not contain as much iron as was once thought, the he althy vegetable still impresses with a fairly high iron content and a good portion of potassium and magnesium. Although spinach is low in calories, it is richer in vitamin C and various B vitamins. It's not for nothing that people often say "spinach replaces half a pharmacy."
Tip: Repeated heating or prolonged storage at room temperature can convert the nitrate contained in spinach into harmful nitrite. It is therefore best to always use spinach as fresh as possible.
When it comes to he althy vegetables, one must not be missing: Brussels sprouts (Brassica oleracea var. gemmifera). Brussels sprouts are best known as vegetables with a lot of vitamin C, but they also have a high content of B vitamins and vitamin K. Brussels sprouts are also considered a good source of minerals such as potassium, calcium and iron. Furthermore, Brussels sprouts contain a high proportion of mustard oil glycosides, which have an antibacterial effect and, according to current studies, are even suspected of reducing the risk of certain types of cancer.
5. Radish
Snacking without a guilty conscience? That's no problem with radishes (Raphanus sativus var. sativus): The spicy delicacies have particularly few calories and a low glycemic index, which is why they are perfect are suitable for the hunger in between. The he althy vegetables not only fill the stomach, but also provide important nutrients such as vitamin K, vitamin C and iron. Incidentally, the radish gets its spiciness from the mustard oils it contains, which have an antibacterial effect and are therefore said to have a he alth-promoting effect.
Tip: Radishes are perfect for growing indoors, as they can be grown in the garden as well as on a balcony or windowsill. This has the advantage that you can eat the he althy vegetables fresh from the dew and don't have to worry about the use of chemical agents. With our Plantura vegetable growing set, growing radishes and co. is really easy, so you'll soon have your first home-grown vegetables on your plate.
The he althiest fruit
Fresh fruit has long been considered the epitome of he althy eating. Then more and more voices were raised claiming that fruit is not so he althy because of the sugar it contains. In fact, tropical fruits in particular contain a lot of sugar and are therefore among the unhe althiest fruits. Our local fruit varieties, on the other hand, score particularly well with a high content of vitamins and antioxidants and are therefore often considered to be extremely he althy. But which fruit is the he althiest? We have put together the he althiest types of fruit for you.
1. Strawberry
Snacks allowed: The strawberry (Fragaria) is not only a delicious temptation, but also holds the place as the he althiest fruit. In fact, the delicious berry is extremely low in calories and therefore also suitable for a slim figure. At the same time, the strawberry is particularly rich in vitamins. Not only is it a fruit with a high vitamin C content, it also has a high folic acid content, which is particularly important for pregnant women. The he althy fruit is also a good source of minerals such as calcium, potassium, iron, zinc and copper. In addition, strawberries contain a lot of digestive fiber and polyphenols, which are said to help prevent cancer and cardiovascular disease.
It is one of the most vitamin-rich fruits: the blackberry (Rubus fruticosus) is a real vitamin bomb. Their content of provitamin A, which is converted into vitamin A in the body, is among the highest among berries. In addition, the blackberry contains a lot of vitamin C, but also valuable vitamins from the B group and vitamin E. The fruit with the most vitamins can also convince with a high proportion of minerals such as calcium, potassium and magnesium. In addition, the anthocyanins, which are responsible for the dark color of the berry, protect the body's cells from free radicals, i.e. molecules and ions that are highly reactive and can cause damage to the cells.
3. Plums
A real all-rounder among the he althiest types of fruit is the plum (Prunus domestica): The he althy fruit contains numerous trace elements and minerals such as potassium, iron, magnesium and zinc, but also provitamin A, as well as vitamins C, E and B. The high content of pectin and cellulose in the plum has a digestive effect. That is why plums are still used today as a gentle means of preventing and solving light constipation.
Although the sweet raspberry (Rubus idaeus) is quite high in sugar, it is one of the he althiest fruits. Thanks to their high water content, the sweet berries are actually quite low in calories, but they are full of he althy vitamins and minerals. Above all, the content of vitamin C and vitamins from the B group is particularly high in the he althy fruit. But the delicious berries also contain phosphorus, calcium, iron and magnesium. The flavonoids contained in the raspberry have an antioxidant effect and thus neutralize cell-damaging processes.
5. Blackcurrant
The black currant (Ribes nigrum) is considered a real vitamin C bomb: With a vitamin C content of 180 mg, it has more than three times as much vitamin C as a lemon (Citrus × limon). But the black currant is also impressive in terms of its other ingredients, because it is also a good supplier of vitamin E, calcium and potassium. In addition, the black currant is one of the fruits with a lot of zinc. Furthermore stuck inThe he althy fruit contains numerous anthocyanins, which have an antioxidant effect and are said to have a positive effect on the cardiovascular system and the immune system.
What is the unhe althiest fruit?
In fact, the question of which types of fruit are the least he althy is difficult to answer. One thing is certain: tropical fruits such as papaya (Carica papaya), mango (Mangif.webpera indica) or pineapple (Ananas sativus). ) contain more fructose than many local types of fruit and are more frequently contaminated with pollutants and pesticides due to cultivation on large plantations. In addition, imported fruit often loses some of its nutrients due to the long freight and storage times. For this reason, it is recommended to only occasionally include tropical fruits in your diet and instead to use more regional fruit in organic quality.
It's not just regional fruit and vegetables that are exceptionally he althy, but especially seasonal fruit and vegetables. You can find out which fruit and vegetables are in season in our seasonal calendar.