Eat The Healthiest Fruits and Vegetables and Lower Your Risk of Cancer and Heart Disease

It's tough to make a poor decision when it comes to fruits and vegetables. However, there are selections that are better than others are. For instance, a spinach salad is a much better selection than a plate of mashed potatoes or even a plain cooked potato. That's
because the spinach contains more nutrients and fewer calories.

Here's a list of the healthiest fruits and vegetables from which to select. Include at least one with every meal, eat it first to help reduce hunger pangs and you'll be fit in no time.


Red Bell Peppers: The bright color of the vegetable tells you it's a powerful antioxidant and cancer fighter. If you've given up processed sugar products, you'll find the sweet flavor of the pepper is almost a dessert.

Red bell peppers are not only cancer fighters; they're great for heart health too. A cup of chopped pepper is only 46 calories yet contains 317 percent of the daily vitamin C requirement and 93 percent of the daily vitamin A requirement.

Broccoli: You can lower your risk of colon, breast, bladder, gastric, prostrate and pancreatic cancer if you eat broccoli regularly. If you're diabetic it reduces the damage diabetes may cause. One cup contains only 31 calories but supplies a great deal of plant protein, vitamin C, vitamin E, thiamin, pantothenic acid, calcium, riboflavin, selenium, phosphorus, iron, magnesium and fiber.

Spinach: Popeye had the right idea when it came to spinach. With only 7 calories for one cup, it's a dieter's delight.

It is a great source of niacin, iron, zinc and dietary fiber. It also contains a high amount of plant protein, vitamins A, C, E and K, thiamin, riboflavin, B6, calcium magnesium, phosphorus, potassium, manganese and copper. If you eat spinach on a regular basis, you'll help protect your body from the risk of colon, liver, prostate and ovarian cancer besides aiding in mental alertness.



Tomatoes: These plump juicy love apples were once thought toxic. They aren't but their leaves and stems are. Tomatoes are great anti-inflammatory fruits (scientifically speaking but classed as a vegetable in all other ways). They lower your risk of cancer and heart disease.

One medium whole tomato only contains 22 calories but contains a high amount of vitamin A and C. Tomatoes also contain Vitamin E, B6 and K, niacin, thiamin, magnesium, phosphorus, potassium, manganese and is a good source of fiber. Unlike many fruits and vegetables, the healing power of the tomato increases when you cook it.
Other vegetables that make the list include arugula, asparagus, avocado, artichoke, butternut squash(which also aids night vision and fights wrinkles), cauliflower, carrot, cabbage, kale, pumpkin and sweet potato.

Blueberries are one of the top antioxidants of all fruit. While the acai is more powerful, they aren't locally grown, so, not nearly as plentiful. Blueberries aid in reversing brain decline.
Pineapple

is great for those with asthma inflammation and as a food to speed postoperative recovery.
Apples fight Alzheimer's in addition to fighting various forms of cancer and supporting your immune system. If you have any problems with constipation, an apple a day keeps you regular.
Blackberries suppress your appetite and are fat burning fruits. They also help build strong bones.
Cantaloupes contain high amounts of vitamin C and A. One cup is only 60 calories. They're also anti-inflammatory.
Cherries: If you have arthritis or gout, eat cherries. They aid in reducing inflammation. Red cherries are better for you than black cherries...but the black cherries are far more delicious.