Eat Vegetables & Fruits

Vegetables & Fruits contain antioxidants, minerals, fiber, and vitamins etc, it helps to protect you against cancer and heart disease.   if you will eat 2.5 cups of vegetable a day and two cups of fruit. the different color  Vegetables and Fruits contain different benefits for example like orange color carrots, pumpkin, and sweet potatoes contain antioxidant beta-carotene, deep red color tomatoes contain antioxidant lycopene. All fruits and vegetables are healthy.  but there are some fruits & vegetable mentioned below which provide good nutrition to you :

Vegetables & Fruits

  • Broccoli:



Broccoli part of the Brassica family . in their family includes kale, collards, cabbage, bok choy, Brussels sprouts, turnips, and cauliflower. it contains antioxidant properties, vitamin C, mineral calcium, fiber, and vitamin A, helps to fight against cancer.

  • Carrots:

Carrots contain fiber, antioxidant beta-carotene. it helps to lower blood cholesterol,  maintain bowel health, aid in weight maintenance. orange color found in carrots, butternut squash, papaya, pumpkin, and cantaloupe etc these orange color fruits and vegetable contains Beta-carotene. Beta-carotene helps to maintain your eyes, make your skin healthy, support your immune system and it fight against cancer etc

  • Spinach:

Spinach contains many vitamins, minerals, potassium, iron, vitamins A, K, C, B-vitamin, phytochemicals. phytochemicals contain antioxidant properties. it helps to boost your immune also fight against cancers.

  • Sweet Potatoes:

Sweet potatoes contain antioxidant beta-carotene, vitamin B6, folate, vitamin C, fiber, mineral potassium, and folate etc. it provides nutritious. it doesn’t make us fat.

  • Beets:

Beets contain iron, B-vitamin folate, and fiber. it fights against colon cancer.


  • Cantaloupe:

Cantaloupe contains antioxidant beta-carotene, vitamin A, mineral potassium etc. vitamin A  based plant help in eye health. It is also rich in the potassium mineral, which may help to reduce the risk for stroke and lower blood pressure.

  • Watermelon:

Watermelon contains beta-carotene, antioxidants lycopene, minerals, potassium, magnesium, vitamin C etc. it will help to dehydration because it contains high water content, it also sweet, juicy and tasty.

  • Grapes

Grapes contain fiber, help to risk of lower cholesterol, damage to the heart’s blood vessels, blood clots etc.

  • Kiwifruit:

Kiwifruit contains fiber and vitamin C. it deeply contains green color inside.