Below are some of the most nutrient-dense fruits and veggies. Stock up on them so you can provide your body everything it needs to work at its best!
Mango
Calories 201
Fat 0.8 g
Carbs 32.3 g
Protein 1.7 g
Mango can be slightly harder to find and even more challenging to eat than some fruits, but it's a great addition to your nutrition plan. One mango provides 5 grams of fiber, as well as potassium, phosphorus, magnesium, calcium, and huge doses of vitamins A and C.Consumption of natural fruits rich in carotenes, like mangos, is known to help protect the body from lung and oral cavity cancers. The potassium in mangos is an important cell and body fluid component to help control your heart rate and blood pressure. Vitamin B6 (pyridoxine) is required for GABA (an inhibitory neurotransmitter) hormone production within your brain. It also controls homocysteine levels within your blood, which may be harmful to your blood vessels and may cause stroke. Required for the production of red blood cells, copper is a co-factor for many vital enzymes, including cytochrome c oxidase and superoxide dismutase.
The energy value per 100 g (3.5 oz) serving of the common mango is 250 kJ (60 kcal), and that of the apple mango is slightly higher (330 kJ (79 kcal) per 100 g). Fresh mango contains a variety of nutrients (right table), but only vitamin C and folate are in significant amounts of the Daily Value as 44% and 11%, respectively
It's slightly more caloric than most fruits, so be aware of how much you're eating.
Pomegranate
Serving size: 1/2 cup pomegranate seeds
Calories 72
Fat 1 g
Carbs 16 g
Protein 1.4 g
The pomegranate is a fruit that contains hundreds of edible seeds called arils. They are rich in fiber, vitamins, minerals and bioactive plant compounds, but they also contain some sugar.Pomegranate has received some special attention in the last few years—and for good reason! Pomegranate has a unique, delicious flavor and is chock-full of nutrients. One half cup of pomegranate seeds provides lots of potassium, magnesium, fiber, and vitamins B-1, B-2, B-6, C, E, and K.A 100-g serving of pomegranate seeds provides 12% of the Daily Value (DV) for vitamin C, 16% DV for vitamin K and 10% DV for folate (table).
Pomegranate seeds are an excellent source of dietary fiber (20% DV) which is entirely contained in the edible seeds. People who choose to discard the seeds forfeit nutritional benefits conveyed by the seed fiber and micronutrients.
Pomegranate seed oil contains punicic acid (65.3%), palmitic acid (4.8%), stearic acid (2.3%), oleic acid (6.3%), and linoleic acid (6.6%)
Pomegranates are a little bit difficult to eat, but they're well worth the effort. The taste and nutritional benefits outweigh a little effort on your part!
Guava
Serving size: 1 guava
Calories 112
Fat 1.6 g
Carbs 23.6 g
Protein 4.2 g
One guava fruit contains 45 calories, 1 gram of protein and 10 grams of carbohydrate, including 5 grams of dietary fiber. Dietary fiber helps to keep your digestive tract clean and makes your food more filling. It may also lower your risk for obesity, diabetes, heart disease and high cholesterol.Guavas are an excellent source of vitamin C, with one fruit providing 280 percent of the daily value for this nutrient. A guava will also provide you with 15 percent of the daily value for vitamin A and smaller amounts of niacin, vitamin B-6, folate, thiamine and riboflavin. Vitamin C is an antioxidant that your body needs for the growth and repair of tissues, and vitamin A is essential for good vision and immune system function and cell division.Guava might sound like a fruit you should only enjoy while you're lounging on a beach, but it's actually a great addition to your everyday diet. Guava is high in fiber, niacin, and vitamins A, B-3, B-6, C, and K. Guava is also rich in lycopene, a powerful antioxidant.
Guava is generally a summer fruit, so get some while you can!
Raspberries
Serving size: 1 cup raspberries
Calories 64
Fat 0.8 g
Carbs 14.7 g
Protein 1.5 g
The aggregate fruit structure contributes to raspberry's nutritional value, as it increases the proportion of dietary fiber, which is among the highest known in whole foods, up to 6% fiber per total weight.Raspberries are a rich source of vitamin C, with 26 mg per 100 g serving (32% Daily Value), manganese (32% Daily Value) and dietary fiber (26% Daily Value). Raspberries are a low-glycemic index food, with total sugar content of only 4% and no starch.Raspberries contain anthocyanin pigments, ellagic acid (from ellagotannins, see for instance the polyphenol ellagitannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid.Yellow raspberries and others with pale-colored fruits are lower in anthocyanins.[9] Both yellow and red raspberries contain carotenoids, mostly lutein esters, but these are masked by anthocyanins in red raspberries.
Blueberries get tons of love in fitness, and deservedly so, but raspberries are a great year-round option. They're delicious, for one, but they are also high in vitamins C and K, and have a healthy amount of folate. One cup of raspberries also provides 8 grams of dietary fiber.
Freeze them and add them to your protein shakes, or just enjoy a handful on top of your Greek yogurt.
Oranges
Serving size: 1 medium orange
Calories 62
Fat 0.2 g
Carbs 15.4 g
Protein 1.2 g
As with other citrus fruits, orange pulp is an excellent source of vitamin C, providing 64% of the Daily Value in a 100 g serving (right table). Numerous other essential nutrients are present in low amounts (right table).
Oranges contain diverse phytochemicals, including carotenoids (beta-carotene, lutein and beta-cryptoxanthin), flavonoids (e.g. naringenin)and numerous volatile organic compounds producing orange aroma, including aldehydes, esters, terpenes, alcohols, and ketones.
Oranges are pretty easy to get your hands on year round. They may be common, but their ubiquity doesn't make them any less healthy. Oranges are excellent sources of vitamins A and C, beta-carotene, and minerals such as potassium and calcium. They're also high in soluble and insoluble fiber.Oranges may boost your immune system and improve your skin; they also aid with heart health, cholesterol levels and other issues. Oranges may additionally help reduce the risk of respiratory diseases, certain cancers, rheumatoid arthritis, ulcers and kidney stones
One of the best things about oranges is that they keep well for a long time. Get some the next time you're at the store and enjoy!
Avocado
Serving size: 1 cup sliced avocado
Calories 234
Fat 21.4 g
Carbs 12.5 g
Protein 2.9 g
Although we usually think of avocado as a fat source, it's actually a fruit, and a really healthy fruit at that! One cup of sliced avocado contains 10 grams of dietary fiber, 42 percent of your daily value of vitamin B-5, and 35 percent of your daily value of vitamin K. Avocado also provides big doses of vitamin C and potassium.
A typical serving of avocado (100 g) is moderate to rich in several B vitamins and vitamin K, with good content of vitamin C, vitamin E and potassium (right table, USDA nutrient data). Avocados also contain phytosterols and carotenoids, such as lutein and zeaxanthin.
Avocados have diverse fats. For a typical avocado:
About 75% of an avocado's energy comes from fat, most of which (67% of total fat) is monounsaturated fat as oleic acid.
Other predominant fats include palmitic acid and linoleic acid.
The saturated fat content amounts to 14% of the total fat.
Vegetables
Kale
Serving size: 1 cup chopped kale
Calories 33
Fat 0.6 g
Carbs 6 g
Protein 2.9 g
In a 100 gram serving, raw kale provides 49 calories and is a rich source (> 19% of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, vitamin B6, folate, and manganese (table, raw kale). Kale is a good source of thiamin, riboflavin, pantothenic acid, vitamin E and several dietary minerals, including iron, calcium, potassium, and phosphorus (table, raw kale).
Boiling raw kale diminishes these nutrient contents, with the exception of vitamin K (table, boiled kale).
Kale is a source of the carotenoids, lutein and zeaxanthin (tables).[6]
Kale, as with broccoli and other cruciferous vegetables, contains glucosinolate compounds which contribute to formation of sulforaphane.[7] Boiling decreases the level of sulforaphane, whereas steaming, microwaving or stir frying does not result in significant loss.
Brussels Sprouts
Serving size: 1 cup Brussels sprouts
Calories 38
Fat 0.3 g
Carbs 8 g
Protein 3 g
Raw Brussels sprouts contain excellent levels of vitamin C and vitamin K, with more moderate amounts of B vitamins, such as folic acid and vitamin B6 (USDA nutrient table, right); essential minerals and dietary fibre exist in lesser amounts (table).Brussels sprouts, as with broccoli and other brassicas, contain sulforaphane, a phytochemical under basic research for its potential anticancer properties. Although boiling reduces the level of sulforaphane, steaming and stir frying do not result in significant loss.Consuming Brussels sprouts in excess may not be suitable for patients taking anticoagulants since they contain vitamin K, a blood-clotting factor. In one such reported incident, eating too many Brussels sprouts may have countered blood-thinning therapy
Brussels sprouts may have unique health benefits in the area of DNA protection. A recent study has shown improved stability of DNA inside of our white blood cells after daily consumption of Brussels sprouts in the amount of 1.25 cups. Interestingly, it's the ability of certain compounds in Brussels sprouts to block the activity of sulphotransferase enzymes that researchers believe to be responsible for these DNA-protective benefits.
Broccoli
Serving size: 1 cup chopped broccoli
Calories 31
Fat 0.3 g
Carbs 6 g
Protein 2.6 g
Broccoli is a cabbage family vegetable grown for its nutritious flower heads. Its green or purple florets have been known for several noteworthy, unique phyto-nutrients that have been found to have disease preventing and health promoting properties.Botanically, the vegetable is a member of large cruciferous (Brassica) family of vegetables, which also include cauliflower, brussel sprouts, cabbage, arugula, etc.Broccoli—of course we had to include this popular veggie on our list. Broccoli is a bodybuilding staple because it is one of the most nutritious vegetables on the planet. In just one cup of chopped broccoli, you'll get more vitamin K and C than you need in a day and lots of other awesome minerals like potassium, calcium, and selenium. Broccoli is also full of anti-inflammatory and antioxidant benefits.Broccoli is low in calories, which makes it a good addition to your diet if you're trying to cut fat, lower your carbohydrate intake, or both. Even if it's not on your favorite vegetable list, we think it's a great idea to find some way to cook broccoli so you like it. It's just a great, healthy vegetable that belongs in your nutrition program, no matter your fitness goal.
Artichoke
Serving size: 1 medium cooked artichoke
Calories 60
Fat 0.2 g
Carbs 13 g
Protein 4.2 g
Artichoke is one of the popular winter months edible flower bud of Mediterranean origin. Known as "Ankinara" in Greek, its use as a vegetable is well known to the ancient Greeks and Romans who advocated it for its medicinal and health benefiting qualities. Each artichoke globe measures about 6-10 cm in diameter and weighs about 150 g. Fuzzy; immature florets at the centre of the bud constitute its "choke." These are inedible in older, and larger flowers. Edible portion of the buds consists primarily of the fleshy lower portions of the involucre bracts (triangular scales) and the base, known as the "heart."Because artichokes are a little weird, people forget they're a legitimate vegetable, not just a pizza topping! Artichoke is high in dietary fiber, folic acid, and vitamin C. It's also one of the best vegetable sources of vitamin K. Aside from vitamins, artichoke is also rich in minerals like copper, calcium, potassium, and iron.
Bell Pepper
Serving size: 1 large yellow pepper
Calories 50
Fat 0.4 g
Carbs 12 g
Protein 2 g
Bell peppers (Capsicum annuum) are the fruits of certain plants from the nightshade family.They are related to chili peppers, tomatoes, and breadfruit, all of which are native to Central and South America.Also called sweet peppers or capsicums, bell peppers are eaten as vegetables, either raw or cooked.Like their close relatives, the chili peppers, bell peppers are sometimes dried and powdered. In that case they are referred to as paprika.They are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet.
Spinach
Serving size: 1 cup boiled spinach
Calories 41
Fat 0.5 g
Carbs 7 g
Protein 5 g
Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. Spinach provides a whopping 839 milligrams of potassium per cup (cooked). As a comparison, one cup of sliced banana has about 539mg of potassium.Spinach is also a very good source of zinc, dietary fiber, phosphorus, vitamin B1 and choline. It contains a unique and beneficial mixture of phytonutrients, as well as anti-oxidants, flavonoids and carotenoids
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