Powerhouse Fruits and Vegetables That You Should Eat?

Written by - Reviewed by Consumer Health Digest Team

Published: Jun 6, 2018 | Last Updated: Jul 6, 2018

Powerhouse Fruits and Vegetables


In reference to recent studies, there are some Powerhouse vegetable fruits and vegetables that aid in weight loss while at the same time lowering the risk of heart disease and cancer. Some of these foods were found to have rich nutritional values than most conventionally grow varieties. However, they were found effective when consumed when fresh but not wilted out.

Studies have shown that people who consume at least seven servings of fresh vegetables and fruits are 42% less likely to die from any cause compared to those who eat less than one serving.

Top Powerhouse Fruits and Vegetables


These are sometimes referred to as Chinese watercress grow in aquatic or semi-aquatic environments and are native to Europe and Asia. Their leaves are edible for human consumption. You can easily find them in sealed plastics bags which are moistened to prevent crushing. They are rich in vitamin A, B6, C, E, K and dietary fiber among other essential nutrients. They also contain essential minerals such as omega-3 fatty acids, magnesium, manganese, phosphorus, iron, calcium, sodium and potassium.

Health benefits that come with watercress include promote digestion, rich in antioxidants, rich in phytochemicals and has anti-cancer properties. A recent study at the University of Southampton suggests that watercress can help prevent breast cancer.

Chinese Cabbage

Chinese cabbages are rich in fiber and other minerals essential for weight loss. They are packed with vitamins A, C, calcium, iron, manganese and sodium. Recently, Chinese cabbage was ranked second due to its nutrient density out of a total of 41 Powerhouse fruits and vegetables in by the Centers for Disease Control and Prevention (CDC).

Chinese cabbage contains toxic compounds which help prevent cancer when taken in small doses but can de dangerous if overused. They are also rich in phytonutrients.


Studies have identified more than 13 different types of polyphenol antioxidants that a chard leaf may contain. Kaempferol is a flavanoid contained in chards and has been reported that it has cardioprotective properties which is usually found in other vegetables like kale broccoli, strawberry and other foods.

Another flavovanoid found in chards which has captured the attention of researchers is syringic acid. According to studies, syringic acid helps in regulating blood sugar through inhibiting the activity of an enzyme known as alpha-glucosidase. Inhibition of this enzyme ensures that fewer carbs get broken down in to simple sugars thereby helping regulate blood sugar.

Fruits and Vegetables

Beet Greens

These are mostly grown in the Mediterranean and have been cultivated for thousands of years. Other than being a good source of protein, beet greens are rich in fiber, zinc, and phosphorous. They are loaded with antioxidants and minerals like magnesium, copper and manganese. They also contain vitamin A, C and K along with calcium and iron.

Vitamin K and calcium have been shown to help in building stronger bones and teeth and could be beneficial if the prevention of Alzheimer’s disease. The fact that vitamin A improves the immune system makes beet greens a requirement in every person’s diet. The antioxidants fight free radical in the body.


The rich green color in fresh spinach is ideal for your skin and hair. Plus consuming spinach is beneficial to your body in a number of ways. It helps regulate the blood sugar to lower risk of diabetes, heart disease and cancer.

Strengthen your bones with spinach leaves as they contain calcium along with other essential nutrients that fight diseases such as asthma and high blood pressure. Spinach also contains iron which determines how your body effectively utilizes energy.

Acai Berries

They are loaded with antioxidants than other fruits like blackberries, strawberries, and blueberries. Since these tiny fruits only grow in Brazil, it can be difficult to get when they are fresh but can be found in powder whereby they can be mixed with smoothies.


Apples are rich in fiber and contain antioxidants which have been shown to be effective in fighting heart disease.

According to one study at St. George’s Hospital Medical School in London, people who eat 5 or more apples a week have better lung function than those who fails. This makes an apple a day a requirement to anyone willing to live longer and enjoy a high quality of life.

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