We all know that eating fruits and vegetables on a daily basis can help us to be healthy and prevent different health problems such as heart diseases and cancer.

Another plus is that you will be able to maintain normal weight.

A study that was published in Dietary Guidelines for Americans in 2016 said that we should include vegetables and fruits in half of our meals.

They will provide us with many health benefits and we will share a list of 20 vegetables and fruits and their health benefits.

1. Apricots

Apricots have anti-inflammatory and antioxidant properties and that is why they are very efficient when it comes to the immune system. Certain studies show that they can treat different inflammatory bowel diseases such as ulcer and kidney problems.

They are able to protect kidney cells from damages that are induced by methotrexate, a drug which is used for chemotherapy that can damage the healthy cells in the kidneys.

2. Avocados

Different studies show that avocados are able to fight hypertension because they are able to decrease the heart rate and they can relax the blood vessels because of their cardioprotective properties.

Avocados are full of healthy fats that are easily stored and broken down by our body. The fats contain more nutrients than those in processed foods. Another study showed that avocado is very beneficial in the treatment against diabetes. It is able to improve the glucose uptake by the liver and muscles, which will reduce the risk for metabolic problems that cause damage to the nerves and blood vessels.

3. Bananas

They contain a lot of potassium that is responsible for transmitting signals through our nervous system. Most people who experience lack of potassium usually experience cardiac problems and weakness.

They are powerful source of antioxidants and vitamins and if you eat them regularly your overall wellness and health will be improved. The antioxidants will destroy the free radicals from the bloodstream, that cause damage to the healthy tissues and cells and they will boost the immune system.

4. Cantaloupe

It has amazing taste and a lot of health benefits. One study that was in 2002 proved that extracts from cantaloupe is able to decrease hyperlipidemia in test subjects which had high cholesterol diet.

Compared to Atorvastatin cantaloupe is more effective. Atorvastatin is a drug that is prescribed to diabetics. Additionally, this fruit contains beta-carotene and it is able to improve vision.

5. Cucumbers

They are abundant in fisetin, which is an antioxidant. It can improve the analgesia and cognitive function and decrease the risk of cancer. A study from 2014 proved that fisetin is very effective among people who suffer from Alzheimer’s disease.

In 2012 another study showed that cucumber extracts contain analgesic and antioxidant properties and a study from 2013 study proved its chemotherapeutic activity.

6. Dates

They are amazing for treating liver damage; they promote heart health and are able to boost the immune system. One study from 2014 said that dates are able to protect the liver from damage induced by a chemical including drugs and medications that from the blood are filtered into the liver.

A study from 2015, said that dates contain antioxidant properties and are able to prevent plaque deposition in the blood vessels.

7. Kale

This is a leafy green vegetable that contains a lot of nutrients. Many studies show that kale contains a lot of minerals and vitamins, dietary fiber, probiotics and bioavailable carbohydrates. That is why is extremely beneficial for people who suffer from calorie and micronutrient malnutrition. You can include it in salad or make kale chips.

8. Lemon

Lemon contains vitamin C, which can boost the immune system and protect your body from different diseases. One study that was published in 2014 proved that lemon has anticoagulant properties which are almost the same as Aspirin and they can prevent the formation of thrombi that can prevent blood circulation and block the blood vessels.

9. Pineapple

It contains a lot of vitamin C, iron, calcium and magnesium. In the past it was used in traditional medicine and one that was published in 2013 actually proved that pineapple leaf extract contains potent anti-inflammatory properties and it is able to promote tissue healing and repair. It is able to fight microbial infections as well.

10. Watermelon

Many people are not familiar with the amazing health benefits of watermelon but it has anti-cancer, anti-inflammatory and antioxidant properties. Different studies confirm that watermelon is able to decrease the risk of cancer, heart and metabolic diseases, reduce lipid level, and regulate damage of oxidative tissue.

11. Apple

Apples are full of phytochemicals that can reduce the risk of chronic diseases such as cancer asthma, diabetes and heart diseases. They have antioxidant properties and are able to fight against the spread of cancer cells and raise the serum cholesterol.

12. Aloe Vera

For so long people used it in traditional medicine in order to treat diabetes. When you use it topically, it is able to relieve swelling and itchiness. Additionally, Aloe Vera is able to regulate serum levels. In one study it was confirmed that it has anti-inflammatory properties and it is able to protect the brain nerves and promote health.

13. Artichoke

Artichoke will protect your liver from any damage. In one study it was confirmed that it is hepatocurative, which means it is able to decrease the oxidative stress on liver tissue and cure liver damage which is caused by toxic chemicals.

14. Blackberries

They are one of the best antioxidants and they also contain a lot of tannins, phenolic compounds, and anthocyanins. They are able to fight against H. Pylori because of their antibacterial properties. Additionally, they have anti-thrombotic and anti-inflammatory properties and they are able to fight heart disease.

15. Oranges

They contain a lot of vitamin C and they are efficient when it comes to the immune system. They can protect you from bacteria, viral conditions and chronic inflammatory diseases. Oranges contain lycopene and flavonoids which can can fight against some cancer types.

16. Beans

They contain a lot of phenolic content and they have strong antioxidant properties. One study in 2015, confirmed that drinks from green bean are able to relieve fatigue.

17. Beets

They have amazing nutritional value and can protect and prevent kidney damage. It was proven that beet extracts can decrease inflammation, kidney damage, oxidative stress and injury.

18. Mangoes

They are very popular and tasty. If you eat them raw they have amazing health benefits. You can add them in pies, tarts, shakes, smoothies etc. They have anti-diabetic, anti-carcinogenic, anti-inflammatory, antioxidant and anti-obesigenic properties and contain a lot of vitamin C.

19. Broccoli

They are full of phytochemicals, can fight against cancer and strengthen the immune system. It was proven in different studies that they can treat influenza and bladder cancer because they have anti-inflammatory properties. They can reduce flu symptoms and prevent spread of cancer cells.

20. Cabbage

It is mostly used in salads and added in many vegetables because it has plain taste. It was proven that cabbage has anti-cancer properties and it is able to prevent tumor growth and can fight against the genomes which cause cancer.